Kidney Beans: Nutritional Facts and Health Benefits

Kidney beans are versatile and low-priced foods. They are a great source of substantial nutrients and associated with multiple health benefits. They boost your protein and fiber intake without taking high calories.

As the name indicates, the shape of kidney beans is similar to a kidney. The use of these dark red-colored kidney beans in rumbled dishes is preferred as they maintain their original condition throughout cooking. They are also able to absorb the adjoining flavors. The white kidney beans are used to be known by the name of cannellini beans.


Phaseolus vulgaris is the scientific name for many types of beans such as kidney beans, navy beans, black beans, and pinto beans. All these types of beans are also known as the “common beans“, possibly because all these types of beans fit a common ancestor devised in Peru.

Indian traders became the reason for their spread in Central and South America due to their migration with Peru’s kidney beans. During the 15th century, Spanish travelers became the reason for introducing these kidney beans in Europe upon their return from journeys to the new world. Successively, kidney beans were introduced to Asia and Africa by the Portuguese as well as Spanish traders.

Due to their low prices, high nutritive ability, and high protein content, they become trendy in different cultures of the whole world. In present times India, Indonesia, United States, China, and Brazil have become the largest profitable manufacturers of withered beans

Nutrition facts


They offer a rich amount of complex carbohydrates, and they are a low-calorie food. In kidney beans, three types of complex carbohydrates are present in which the most important one is starch. This starch provides instant energy for the body. They also offer some amount of naturally occurring sugars.  

The remaining constituents include fibers (serving half a cup more than 6 grams). 

Fibers support balanced blood sugar, increases satisfaction, and increases digestive strength. Kidney beans have shown glycemic indexes of around 24.

 According to research, a food that has a GI of less than 55 is considered to be a truncated glycemic food. In a serving of 100 grams of kidney beans, the glycemic food is 9. To see the effect of food on sugar, its glycemic load is one of the best options to consider. A food with a glycemic load of less than ten is supposed to affect blood sugar response very little. 


They are considered low-fat food as in half cup portions; they have less than 1 gram fat. Monounsaturated and polyunsaturated fats are primarily present in kidney beans, and thus they are considered healthy food. 


Half-cup portions of kidney beans provide almost 8 grams of vegetable protein. Thus, they are used as a healthy food for protein intake by many fruitarians and vegetarians. Despite this, they could not be considered as a complete protein food. 

As the whole protein food provides us with all the amino acids essential for the body but could not be made by the body, it is necessary to take them into the diet. It is also vital for all of us to take these amino acids into our diet as a person. 

Vitamins and Minerals

In just a half-cup potion (almost 100 grams) of kidney beans that are already cooked, a large amount of folate is present. 

This contains B vitamin that provides many health benefits and a boost in the production of red blood cells. It also helps us cope with our body’s daily needs for vitamins such as thiamin (daily needs fulfill 11%), 6% vitamin B6, niacin, pantothenic acid, vitamin C, 10% of vitamin K and riboflavin.  

In kidney beans, 14% phosphorus and 22% manganese help the body maintain bone and brain health. 11% copper, 10% magnesium, 12% iron, and 11% copper are also essential minerals that can benefit from these kidney beans. 

Kidney beans health benefits

They provide several types of health benefits.

1. Source of Folate and produce RBC’s: 

Floate is thought to be an essential vitamin and an essential component of kidney beans that helps maintain full-body health, produce RBC’s and help prevent defects in neural tubes during pregnancy in the fetus. 

2. Kidney beans are building units for protein:

Protein is an essential component for the body repairing and sustaining. So as for kidney beans which secure a high amount of amino acids, which are used as building units for protein. 

Out of a total of twenty amino acids, nine are considered as the essential amino acids. The source of protein is divided into two main types: one is complete, and the other is incomplete.

Quinoa and soy, which are animal products, are considered a comprehensive protein source, which means they have all the nine vital amino acids

As for all the beans types, the nine vital amino acids are only present in soybeans. Incomplete protein sources could be combined with the complete protein sources such as grains, seeds, dairy products, and nuts for one meal or whole-day meals for a proper diet.

Considering vegetarians and fruitarians, beans could be an outstanding source of proteins  

3. Reduce cardiac problems: 

Kidney beans come with many health benefits, so it saves people from heart attack and many other cardiac problems. It is proved from various researches that a diet with high fiber content helps prevent cardiovascular diseases such as kidney beans.

4. Kidney beans are an excellent source of Antioxidants: 

Polyphenols, an antioxidant is present in large amounts in kidney beans. During metabolism and some other body processes, the body releases free radicals damaging the body. So thus, these antioxidants help to overcome the effect of these free radicals. 

The free radicals produced by the body are a fundamental cause of cell damage, leading to various diseases. So the effects of these free radicals overcome by antioxidants present in them to save the body from multiple diseases.  

5. Cancer prevention: 

They might also help reduce the risk of cancer as they act as anti-inflammatory agents and antioxidants. 

6. Diabetes and glucose metabolism: 

As they are rich in fiber, they help maintain low blood sugar levels, so it plays a main role in maintaining the glucose level of blood and preventing diabetes. 

7. Preventing fatty liver:

 The accumulation of fats in the liver leads to a fatty liver. The fatty liver leads to metabolic syndrome, high cholesterol, obesity, and blood pressure. The fatty liver can be treated by lowering fats levels in the blood, especially triglycerides, by reducing sugar levels, reducing weight, and lowering the LDL level, also known as bad cholesterol. 

For better liver health, animal food with a complete protein source can be replaced by beans with whole protein sources or with incomplete sources by combining them with other protein sources.

8. Kidney beans control appetite: 

Starches and fibers present in them cause an impact of richness and fulfillment. According to the results of a review in 2013, the use of kidney beans for a long time may lead to avoiding overeating and possibly reducing weight. 


They are high in protein, fiber, iron, and antioxidants, making them a nutritious addition to any diet. To reduce the chance of intestinal discomfort, people should gradually increase their bean intake.

Read More: Top 8 Health Benefits Of Spinach

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