Source: USDA FoodData Central · Raw, Dry · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Folate | 130µg | 33% | |
| Iron | 2.94mg | 16% | |
| Phosphorus | 142mg | 11% | |
| Manganese | 0.43mg | 19% | |
| Magnesium | 45mg | 11% | |
| Potassium | 403mg | 9% | |
| Zinc | 1.07mg | 10% | |
| Thiamine (B1) | 0.16mg | 13% | |
| Copper | 0.21mg | 23% | |
| Vitamin B6 | 0.12mg | 7% |
| Weight | Calories | Protein | Net Carbs | Fiber |
|---|
Net carbs: 15.4g/100g. GI ~24 — one of the lowest of any food. High in phytohaemagglutinin (PHA) — must be fully cooked. Raw or undercooked kidney beans cause severe food poisoning. Soak 8h, discard water, boil vigorously 10+ min.
Raw kidney beans contain extremely high levels of phytohaemagglutinin (PHA) — up to 70,000 haemagglutinating units per gram. Eating as few as 4-5 raw beans causes severe food poisoning within 1-3 hours. Boiling for at least 10 minutes destroys PHA (slow cookers may not reach high enough temperatures). Canned kidney beans are pre-cooked and completely safe. Always boil vigorously after soaking when cooking from dry.
Kidney beans have a GI of approximately 24 — one of the lowest of any food tested. Their combination of resistant starch, soluble fiber, and dense physical structure produces remarkably slow glucose release. A 2012 meta-analysis of 41 trials found legume consumption significantly reduced HbA1c in type 2 diabetes patients. Regular kidney bean consumption is one of the most effective dietary interventions for glycemic control.
Kidney beans provide 403mg of potassium per 100g — among the highest of any legume. Potassium counteracts sodium's blood pressure-raising effects and directly relaxes arterial walls. A 2013 meta-analysis found each 1,640mg increase in daily potassium intake was associated with 21% lower stroke risk. A cup of kidney beans provides 713mg potassium — 15% of the daily adequate intake.
Kidney beans provide 2.94mg iron (16% DV) and 130µg folate (33% DV) per 100g — making them a powerful combination for anaemia prevention. Folate is required for red blood cell production, while iron is the component of haemoglobin that carries oxygen. Together, these two nutrients address both iron-deficiency and folate-deficiency anaemia — the two most common nutritional deficiency anaemias worldwide.
Nutrition values from USDA FoodData Central. Not medical advice.