Kidney Beans


Kidney beans adopted their name because of their resemblance to the shape of the kidney! There are several types of kidney beans, including red, white, light speckled and white beans. They can be bought all year round both in dried and canned varieties. They are a great source of complex carbohydrates, protein and fibre- all in one!



  • A good source of thiamin, an essential B vitamin that aids in converting carbohydrates and fats into a usable form of energy. It is also essential for normal growth and development and helps maintain the function of heart, nervous system and digestive system.
  • A good source of potassium, which has a variety of roles in the body including regulation of fluid, acid-base balance, glycogen (energy) storage, as well as muscle and nerve function. Regular intake of high potassium foods can also help to control blood pressure.
  • Excellent source of folate. Our bodies cannot make folic acid; therefore it needs to be consumed in the diet. Folate has a vital role in making DNA and RNA (substances needed to make protein in the body), making it vital for normal growth and development.
  • Good source of iron, which is necessary for the proper formation of red blood cells which deliver oxygen to our organs and tissues.
  • Kidney beans are a good source of fibre, as they contain both soluble and insoluble fibre. Overall, fibre helps us feel full and satisfied and aids in weight management. Fibre can also help control blood glucose (blood sugar) levels, keeps us regular and has the potential to lower cholesterol levels.


Nutritional value of 1 cup of kidney beans

  • 238 calories
  • 6 g carbohydrate
  • 16 g protein
  • 9 g fat
  • 12 g fibre
  • Over 100% of daily folate requirement
  • 23% of daily recommended thiamin intake
  • 30% of daily iron requirements


Did You Know

Kidney beans are a rich source of epicatechins – an antioxidant found in vibrant fruit, whole grains, legumes and dark chocolate.