Kidney Beans Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Kidney Beans

  • Promote Weight Loss

    Kidney beans are rich in dietary fiber. Half a cup of the beans supplies you 22.9 g of fiber. The soluble fiber found substantially in the beans keeps you full longer and makes you less likely to eat large snack in between meals.
  • Improve Brain Function

    Kidney beans are a good source of vitamin K. Research has proven that vitamin K is important to produce compounds known as sphingolipids, which are crucial in proper nervous and brain functions. Loaded with thiamin (vitamin B1), the beans help enhance the health of brain cells and also the cognitive function.
  • Boost Your Energy

    Kidney beans are abundant with iron, an essential mineral that is capable of raising the energy levels. Iron is vital to metabolism of the body and it helps carry oxygen to the muscles and organs. Manganese in the beans also contributes well in production of energy.
  • Prevent Cardiovascular Diseases

    Packed with folate (vitamin B9), kidney beans is able to reduce homocysteine levels in the body. According to scientific studies, high levels of homocysteine increase the risk of blood clots, heart attack, stroke and peripheral vascular disease. The magnesium content in the nutritious beans also aid in maintaining the wellness of cardiovascular system.
  • Excellent Source of Protein

    Kidney beans have great amount of protein, providing the same protein as that of dairy and meat products. When combined with protein from whole grains like rice, oats and wheat, they become a complete protein. The merits of kidney bean protein are it does not contain cholesterol and saturated fats, giving your heart a better health advantage.
  • High in Antioxidants

    Kidney beans have a high ORAC score -- 8,459, higher than that of blueberries, a food that is highly regarded as full of antioxidant health properties. Antioxidants are powerful and useful compounds that fight off free radicals, strengthen your body's immune system and slow down the aging process. 

Facts about Kidney Beans

Raw Red Kidney Beans

Kidney beans (scientific name Phaseolus vulgaris) are versatile beans which can be used in a great range of recipes. They are kidney shaped, reddish brown in color and have a strong flavor.

Kidney beans are commonly used to prepare chili. Their dark red color works perfectly with other ingredients and adds great texture and flavor to the dish. Together with chili, they are the favorite addition to casseroles. The nutritious beans can also be served cold. They are usually included into marinated bean salads.

It is important to soak kidney beans before use. However, not many people know how to soak red kidney beans properly. Here are the steps:

Wash the beans and place in a saucepan, then cover them with water, about an inch high. Bring the water to a boil for 2 to 3 minutes. Subsequently, remove from the heat and allow them to soak for approximately 1 hour. Now drain and replace with fresh water to proceed with cooking.

Kidney Bean Nutrition Facts and Calories

Nutritional Value of 1 Cup (184 g) Raw Red Kidney Beans
Calories 620 kcal
Total Fat 2 g
Cholesterol 0 mg
Sodium 22 mg
Total Carbohydrates 113 g
Dietary Fiber 28 g
Sugars 4 g
Protein 41 g


Kidney Bean Recipe

Kidney Beans with Veggies Recipe

Serve: 1

  • 2/3 cup broccoli
  • 1 red potato
  • 2 teaspoon olive oil
  • 1 tomato
  • Red onion (follow your preference)
  • 2 garlic cloves, crushed
  • 2/3 cup canned kidney beans
  • Sweet paprika, oregano, thyme (follow your preference)


  1. Steam the broccoli and bake the red potato. Add the olive oil in a pan, then stir in the tomato, onion and garlic and allow them to sit for about 5 minutes. Add the broccoli.
  2. Cut the red potato into cubes then add into the pan. Now add the kidney beans, then allow to sit for about 5 minutes. Add sweet paprika, oregano, thyme. Serve warm. 

Kidney Bean Side Effects

Kidney beans must not be consumed raw. Raw kidney bean poisoning is caused by toxic compounds in the raw beans. Just 4-5 raw kidney beans can lead to symptoms like nausea, vomiting, stomach pain and diarrhea within a few hours after eating. Usually, the symptoms only last for a few hours. However, hospitalization may be required if they are serious.

Related Beans and Vegetables Articles:

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Spinach Health Benefits Lima Bean Health Benefits Pinto Bean Health Benefits

Health Benefits of Seeds

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