Kidney Beans
Serving size: 1 cup cooked (177g)
Why Eat Kidney Beans?
Kidney beans are a protein and fiber powerhouse, delivering about 15g of protein and 11g of fiber per cup. Their deep red color indicates high anthocyanin content, and they're excellent for iron and folate, making them a cornerstone of plant-based nutrition.
At a Glance
Nutrient Fingerprint
Kidney Beans's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Tryptophan (% DV) vs similar Legumes
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Kidney Beans per serving (1 cup cooked (177g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Kidney Beans
Storage & Selection Tips
How to Select
Canned kidney beans are most convenient. For dried, look for smooth, uniform beans without cracks. Dark red kidney beans have slightly more antioxidants than light red.
How to Store
Store dried beans in an airtight container. Refrigerate cooked or opened canned beans.
Shelf Life
Dried kidney beans last 2-3 years. Canned last 3-5 years. Cooked beans keep 5-7 days refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Kidney Beans Appears in These Nutrient Guides
Magnesium
19% DV per serving
Iron
29% DV per serving
Vitamin C
2% DV per serving
Calcium
4% DV per serving
Zinc
17% DV per serving
Folate
57% DV per serving
Choline
10% DV per serving
Fiber
47% DV per serving
Potassium
15% DV per serving
Vitamin K
13% DV per serving
Selenium
4% DV per serving
Vitamin E
1% DV per serving
Manganese
35% DV per serving
Phosphorus
20% DV per serving
Copper
44% DV per serving
Thiamin (Vitamin B1)
25% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
6% DV per serving
Pantothenic Acid (Vitamin B5)
8% DV per serving
Vitamin B6
12% DV per serving
Protein
31% DV per serving
Leucine
44% DV per serving
Isoleucine
50% DV per serving
Valine
44% DV per serving
Tryptophan
65% DV per serving
Lysine
52% DV per serving
Similar Foods (Legumes)
Compare Kidney Beans
See how Kidney Beans stacks up against another food, nutrient by nutrient.
Kidney Beans Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.