Beans, kidney, all types, mature seeds, raw

Composition

Energy

Protein 23.6 g · 94 kcal/100g

Fat 0.8 g · 7 kcal/100g

Carbs 60.0 g · 240 kcal/100g

Fiber 24.9 g

Water 12 g

Total energy 333 kcal

Energy is predominantly from carbs (70%); EFSA recommends 45–60% for a balanced diet

Total fat

0.8g

Saturated

0.1g

Monounsat.

0.1g

Polyunsat.

0.5g

Omega-6

0.18g

Saturated fat is 0.3% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 0 µg

Vitamin C 4.5 mg

Vitamin D 0.0 µg

Vitamin E 0.2 mg

Vitamin K 19 µg

Thiamin (B1) 0.53 mg

Riboflavin (B2) 0.22 mg

Niacin (B3) 2.1 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.40 mg

Folate (B9) 394 µg

Vitamin B12 0.00 µg

Minerals

Calcium 143 mg

Iron 8.2 mg

Magnesium 140 mg

Phosphorus 407 mg

Potassium 1406 mg

Sodium 24 mg

Zinc 2.8 mg

Copper 0.96 mg

Manganese 1.02 mg

Selenium 3.2 µg

Notable source of Folate (B9) (197% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.