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[N]extrient

Beans Kidney All Types (Raw)

SR Legacy·Comprehensive Reference Data

Beans, kidney, all types, mature seeds, raw

Legumes and Legume Products

A 100g serving covers 106% of the daily recommended Copper, making Beans Kidney All Types (Raw) one of the more concentrated dietary sources of this nutrient. Beans Kidney All Types (Raw) stands out for its lean protein profile — 23.6g of protein with only 0.8g of fat per 100g. Beans Kidney All Types (Raw) packs 333 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 24mg per 100g, well within limits for heart-healthy eating patterns. Beans Kidney All Types (Raw) provides 24.9g of dietary fiber per 100g (89% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Beans Kidney All Types (Raw) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories333KCAL
Protein23.6G
Fat0.83G
Carbs60G
Fiber24.9G

Calorie Distribution

342kcal
  • Protein28%23.6 g
  • Fat2%0.83 g
  • Carbs70%60 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.8G
Energy333KCAL
Protein23.6G
Total lipid (fat)0.83G
Carbohydrate, by difference60.0G
Fiber, total dietary24.9G
Total Sugars2.2G
Cholesterol0MG
Vitamin C, total ascorbic acid4.5MG
Thiamin0.53MG
Riboflavin0.22MG
Niacin2.1MG
Vitamin B-60.40MG
Folate, total394UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.22MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)19.0UG
Calcium, Ca143MG
Iron, Fe8.2MG
Magnesium, Mg140MG
Phosphorus, P407MG
Potassium, K1406MG
Sodium, Na24.0MG
Zinc, Zn2.8MG
Copper, Cu0.96MG
Manganese, Mn1.0MG
Selenium, Se3.2UG
Energy1393kJ
Ash3.8G
Pantothenic acid0.78MG
Folic acid0UG
Folate, food394UG
Folate, DFE394UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.12G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 16:00.11G
SFA 18:00.01G
Fatty acids, total monounsaturated0.06G
MUFA 16:10G
MUFA 18:10.06G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.46G
PUFA 18:20.18G
PUFA 18:30.28G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Phytosterols127MG
Tryptophan0.28G
Threonine0.99G
Isoleucine1.0G
Leucine1.9G
Lysine1.6G
Methionine0.35G
Cystine0.26G
Phenylalanine1.3G
Tyrosine0.66G
Valine1.2G
Arginine1.5G
Histidine0.66G
Alanine0.99G
Aspartic acid2.9G
Glutamic acid3.6G
Glycine0.92G
Proline1.0G
Serine1.3G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (184g)61343.4g1.5g110.4g

Scaled from Beans Kidney All Types (Raw)'s per-100g values using USDA portion data.

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Beans White (Raw)

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Beans Kidney Royal Red (Raw)

329 kcal25.33g protein

Beans Kidney California Red (Raw)

330 kcal24.37g protein

Beans Kidney California Red Without Salt (Cooked, Boiled)

124 kcal9.13g protein

Beans Kidney California Red with Salt (Cooked, Boiled)

124 kcal9.13g protein

Beans Black Low Sodium (Canned)

91 kcal6.03g protein

Beans Small White Without Salt (Cooked, Boiled)

142 kcal8.97g protein

Nutrient Highlights

  • Beans Kidney All Types (Raw) is a excellent source of Fiber (89% DV) — see top foods ranked by Fiber
  • Beans Kidney All Types (Raw) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
  • Beans Kidney All Types (Raw) is a excellent source of Iron (46% DV) — see top foods ranked by Iron
  • Beans Kidney All Types (Raw) is a excellent source of Magnesium (33% DV) — see top foods ranked by Magnesium
  • Beans Kidney All Types (Raw) is a excellent source of Potassium (30% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 1406mg of potassium per 100g, individuals on a renal diet should moderate their intake of Beans Kidney All Types (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Beans Kidney All Types (Raw) is naturally low in sodium at 24mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (24.9g) and low fat profile makes Beans Kidney All Types (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Beans Kidney All Types (Raw) provides 8.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 1% (#83 of 8,262)
  • Potassium: top 2% (#165 of 8,262)
  • Iron: top 4% (#330 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories333
% Daily Value*
Total Fat 0.83G1%
Cholesterol 0MG0%
Sodium 24.0MG1%
Total Carbohydrate 60.0G22%
Dietary Fiber 24.9G89%
Total Sugars 2.2G
Protein 23.6G47%
Vitamin D 0UG0%
Calcium 143MG11%
Iron 8.2MG46%
Potassium 1406MG30%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 175193.

View on USDA FoodData Central →