Kidney Beans

Kidney Beans

When you think of kidney beans, you may think boring. But despite their lowly culinary status, kidney beans are truly a superfood.

High in both protein and fiber, kidney beans are a low glycemic food that's packed with antioxidants. In fact, kidney beans top blueberries in their ability to quench free-radicals.

Kidney bean cousins include white kidney beans (better known as cannellini beans) which are more mild in flavor than their red-skinned relatives and French kidney beans (called flageolets) -tiny, tender versions of the traditional kidney bean.

Mix kidney beans into soups, sprinkle over salads or try an alluring kidney bean hummus with cumin as an alternative to the standby.

Glycemic Index=28
Glycemic Load=7
Antioxidant Score (ORAC)=8,459

The Benefits

*Excellent Source of: Fiber, Protein, Folate, Thiamin, Phosphorous, Manganese
*Good Source of: Vitamin K, Iron, Magnesium
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Peanuts, No Molds, No Tubers, No Corn, No Yeast, No Citrus, No Nightshade, No Grains

Selecting and Storing

Store dried kidney beans in an airtight container.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) BEANS,KIDNEY,ALL TYPES,MATURE SEEDS,CND

OMEGA-6 / OMEGA-3 RATIO: 2.19

Calories: 215

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	1.5 g	*
Saturated Fat	0.36 g	*
Monosaturated Fat	0.98 g	*
Polyunsaturated Fat	0.67 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	210 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	37.1 g	*
Sugars	4.7 g	*
Fiber	13.6 g	*
Protein	13.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	0 IU	0%
Vitamin C	3.1mg	5%
Vitamin D	0 IU	0%
Vitamin E	0.05 IU	0%
Vitamin B6	0.19 mg	10%
Vitamin B12	0 mcg	0%
Vitamin K	10.5 mg	13%
Folate	92.2 mcg	23%
Niacin	1 mg	5%
Riboflavin	0.13 mg	8%
Thiamin	0.3 mg	20%
MINERALS
Calcium	87 mg	9%
Copper	0 mg	0%
Iron	3 mg	17%
Magnesium	69.1 mg	17%
Manganese	0.43 mg	22%
Phosphorous	230.4 mg	23%
Potassium	606.7 mg	17%
Selenium	2.3 mcg	3%
Sodium	757.8 mg	32%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).