Just as their shape suggests, the kidney bean helps support healthy kidney function. They provide a key ingredient in chili and are known for its reddish skin and white interior. Kidney beans pack in muscle-building protein, heart-healthy omega-3 fatty acids, iron, and about large amounts of cancer-fighting antioxidants.
Dried beans (kidney) require prep; they need to be soaked and cooked before you can use them in a recipe. Although not convenient, dried beans usually make for a superior taste and texture; they tend to have a brighter flavor and a firmer consistency. They are also lower in sodium; however, rinsing and draining canned beans can reduce their salt content significantly. If using dried beans, make sure they are not shriveled or cracked. When buying canned, look for low sodium, or no salt added varieties.
Calcium 26.3% Iron 83.8%
Vitamin D 0.0% Vitamin E 1.3%
Vitamin K 43.7% Thiamin 64.9%
Riboflavin 23.7% Niacin 19.0%
Vitamin B-6 36.5% Folate 181.2%
Vitamin B-12 0.0% Panto. acid 14.4%
Phosphorus 74.9% Magnesium 64.4%
Zinc 34.2% Selenium 8.4%
Copper 88.1% Manganese 93.9%