Boiled Red Royal Kidney Beans with Salt
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 38.67 g | 14% |
| Net Carbohydrates | 22.21 g | 9% |
| Sugars | No data | - |
| Added Sugars | No data | - |
| Dietary Fiber | 16.46 g | 59% |
| Protein | 16.8 g | 34% |
| Total Fat | 0.3 g | 0% |
| Saturated Fat | 0.04 g | 0% |
| Monounsaturated Fat | 0.02 g | - |
| Polyunsaturated Fat | 0.16 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 1.59 mcg | 0% |
| Vitamin C | 2.12 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 426.57 mg | 19% |
| Potassium | 669.06 mg | 14% |
| Calcium | 77.88 mg | 6% |
| Magnesium | 74.34 mg | 18% |
| Iron | 4.9 mg | 27% |
| Zinc | 1.59 mg | 14% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.2%
Vitamin C
2%
Vitamin D
0%
Vitamin E
-
Vitamin K
-
Vitamin B1
14%
Vitamin B2
9%
Vitamin B3
6%
Vitamin B5
8%
Vitamin B6
11%
Vitamin B7
-
Vitamin B9
33%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
6%
Iron
27%
Magnesium
18%
Phosphorus
20%
Potassium
14%
Sodium
19%
Zinc
14%
Copper
52%
Manganese
20%
Selenium
4%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
46%
Isoleucine
56%
Valine
52%
Lysine
43%
Tryptophan
57%
Threonine
50%
Phenylalanine
79%
Methionine
38%
Histidine
48%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 218 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
32 min
Jogging
28 min
Cycling
29 min
Walking
52 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Kidney royal red beans, as a type of kidney bean, are a rich source of nondigestible fermentable components and phenolic compounds, which clinical evidence from PubMed indicates can reduce colonic mucosal damage and inflammation. They are also high in dietary fiber and protein, which, according to the CDC and Healthline, contributes to blood sugar control, supports heart health by reducing fat and cholesterol absorption, and promotes satiety.
1. Red Beans and Rice
Source: NHLBI, NIH
Summary: Kidney beans, as a key ingredient in the "Red Beans and Rice" recipe, are featured in a classic Cajun dish that includes healthy cooking tips like using low-sodium beans and serving with vegetables.
2. Fiber: The Carb That Helps You Manage Diabetes
Source: CDC, 2024
Summary: Kidney beans, as a recommended source of fiber, contribute to a healthy diet by helping to control blood sugar, protect heart health, maintain digestive function, and promote satiety, especially beneficial for individuals with diabetes or prediabetes.
Read More: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
3. White and Dark Kidney Beans Reduce Colonic Mucosal Damage and Inflammation in Response to Dextran Sodium Sulfate.
Source: PubMed
Summary: Kidney beans, both white and dark varieties, reduce colonic mucosal damage and inflammation due to their rich content of nondigestible fermentable components and phenolic compounds with anti-inflammatory effects.
Read More: https://pubmed.ncbi.nlm.nih.gov/25841250/
4. What You Should Know About Diabetes and Beans
Source: Healthline, 2015
Summary: Kidney beans, specifically red kidney beans, are highlighted as a diabetes superfood due to their low-glycemic index, high protein, and significant soluble fiber content, making them a beneficial and versatile dietary staple for managing diabetes.
