Kidney Beans
Overview
Kidney beans provide plant protein, polyphenols, and prebiotic fiber, supporting gut health and neurotransmitter synthesis. Kidney beans have a DIAAS score of 60-65, indicating they are methionine-limited and should be paired with grains for complete amino acid profile.
Within the BRAIN Diet framework, kidney beans are polyphenol-rich and support gut health through prebiotic fiber and polyphenol effects on the microbiome .
Key Nutritional Highlights
- Kidney beans are polyphenol-rich and support gut health through prebiotic fiber and polyphenol effects on the microbiome.
Food Context
Synergies
- Soak and cook thoroughly to reduce phytates and improve mineral bioavailability; soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability
- Pair with grains for complete amino acid profile; pair with whole grains or seeds for amino acid complementarity
- Pair with vitamin C to enhance iron absorption, with studies showing up to a fourfold increase when consumed together
- Part of grain-legume complementarity strategy; grain-legume complementarity improves essential amino-acid coverage
Essential Amino Acid Profile
Kidney Beans provide a strong plant protein source but are not a complete protein.
Notable amino acids:
- Lysine
Limiting amino acids:
- Methionine and cysteine (DIAAS ~65–70)
Protein pairing strategy:
Kidney Beans are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Beans, kidney, all types, mature seeds, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 333 kcal | — |
| Protein | 23.6 g | — |
| Total fat | 0.8 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 60 g | — |
| Sugars | 2.2 g | — |
| Fibre | 24.9 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 8.2 mg | 45.6% |
| Zinc | 2.8 mg | 25.4% |
| Magnesium | 140 mg | 33.3% |
| Phosphorus | 407 mg | 58.1% |
| Manganese | 1 mg | 44.4% |
| Calcium | 143 mg | 14.3% |
| Potassium | 1406 mg | 41.4% |
| Copper | 1 mg | 106.4% |
| Folate | 394 µg | 98.5% |
| Vitamin B6 | 0.4 mg | 30.5% |
| Vitamin B2 | 0.2 mg | 16.8% |
| Vitamin B1 | 0.5 mg | 44.1% |
| Vitamin B3 | 2.1 mg | 12.9% |
| Vitamin B5 | 0.8 mg | 15.6% |
| Vitamin K | 19 µg | 15.8% |
Substances
3 substances in this food
Iron
USDA FoodData Central reports iron in Beans, kidney, all types, mature seeds, raw.
Magnesium
USDA FoodData Central reports magnesium in Beans, kidney, all types, mature seeds, raw.
Vitamin B9 (Folate)
USDA FoodData Central reports folate in Beans, kidney, all types, mature seeds, raw. The recorded analyte is folate.