Red Kidney Beans, Dried
Introduction
Red kidney beans (dried) are the mature seeds of the common bean plant (Phaseolus vulgaris), a legume rather than a fruit or animal product, widely used in savoury cooking for their firm texture and ability to absorb flavours.
They must be cooked before eating — raw or undercooked kidney beans contain phytohaemagglutinin, a naturally occurring toxin that is destroyed by thorough boiling — so dried beans are normally soaked and then simmered until tender. Characteristically deep red with a glossy, kidney-shaped appearance, their colour comes from anthocyanin and other pigment compounds concentrated in the seed coat.
Nutritionally they are rich in plant protein and complex carbohydrates, provide a good amount of dietary fibre, and are low in fat; they also supply micronutrients including iron, magnesium, potassium, folate (vitamin B9) and B vitamins, along with phytonutrients and antioxidants.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.