Kidney beans, cooked

Checked by us 127 kcal per 100 g

Lots of folate.

Cook dried beans well: raw or undercooked, they carry a natural toxin. Nothing else to watch.

What “Limit it”, “Go easy” and the rest mean

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Folate
Your body needs it to make DNA and to divide new cells.
A lot
Learn more
130 µg in 100 g: 33% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals

21 more nutrients below “a lot”

Protein
Your muscles, and every other tissue, are built and repaired from it.
Some
Learn more
8.67 g in 100 g: 15% of the 56 g a day men need, 19% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Fibre
Keeps your gut moving.
Some
Learn more
6.4 g in 100 g: 17% of the 38 g a day men need, 26% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Some
Learn more
2.24 mg in 100 g: 14% of the 16 mg a day men need, 16% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some
Learn more
0.16 mg in 100 g: 13% of the 1.2 mg a day men need, 15% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Iron
Carries oxygen in your blood.
Some
Learn more
2.22 mg in 100 g: 28% of the 8 mg a day men need, 12% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
Some
Learn more
405 mg in 100 g: 12% of the 3,400 mg a day men need, 16% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Some
Learn more
170 mg in 100 g: 11% of the 1,600 mg a day men need, 15% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
Some
Learn more
42 mg in 100 g: 11% of the 400 mg a day men need, 14% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
A little
Learn more
0.12 mg in 100 g: 9% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A little
Learn more
1 mg in 100 g: 9% of the 11 mg a day men need, 13% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Vitamin K1
Your blood needs it to clot.
A little
Learn more
8.4 µg in 100 g: 7% of the 120 µg a day men need, 9% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
A little
Learn more
30.5 mg in 100 g: 6% of the 550 mg a day men need, 7% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A little
Learn more
0.06 mg in 100 g: 5% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
Calcium
Builds your bones and teeth.
A little
Learn more
35 mg in 100 g: 4% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
A little
Learn more
1.1 µg in 100 g: 2% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Almost none
Learn more
1.2 mg in 100 g: 1% of the 90 mg a day men need, 2% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Almost none
Learn more
0.03 mg in 100 g: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Almost none
Learn more
0 mg in 100 g: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
Vitamin A
Your eyes need it to see in dim light.
Almost none
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in 100 g: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Almost none
Learn more
0 µg in 100 g: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Almost none
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in 100 g: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals

How to handle it

Phytohaemagglutinin (raw bean lectins)
Raw or undercooked, these beans carry a natural toxin, the one kidney beans are known for. The FDA’s advice for kidney beans: soak them for at least 5 hours, then boil them in fresh water for at least 30 minutes; a slow cooker doesn’t get hot enough.
Learn more
Source: US FDA, Bad Bug Book, 2nd edition (2012): Phytohaemagglutinin
How we got this
Flagged for anyone cooking dry red kidney beans: the hazard is the preparation, not the occurrence. Raw red kidney beans carry 20,000–70,000 haemagglutinating units (FDA); properly cooked beans 200–400. Four or five raw soaked beans can trigger nausea, vomiting and diarrhoea 1–3 h after eating. Health Canada's advice for dry red kidney beans: soak at least 5 h, discard the water, boil vigorously at least 10 minutes, and do not use slow cookers. No dose limit applies.
US FDA, Bad Bug Book, 2nd edition (2012): Phytohaemagglutinin (kidney bean lectin) · grade B
Every food with phytohaemagglutinin (raw bean lectins)

Watch out

How we counted this

What “Limit it”, “Go easy” and the rest mean

How to handle it, just above: Cook dried beans well

Checked for cadmium and lead: fine at normal amounts.

Cadmium
Nothing to watch
You’d need about 20 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.35 µg (per 100 g)
How we got this
A serving a day adds 2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 72% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 49,000 g a week would reach the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Every food with cadmium
Lead
Nothing to watch
Rated without the share a serving adds to an average adult’s intake: the dataset stores no figure to print for this measurement.
Learn more
One serving carries 0.38 µg (per 100 g)
How we got this
The dataset’s rating: Nothing to watch: rated by margin of exposure
No cap: no safe threshold is set for lead, so no grams figure. A serving carries 0.38 µg per 100 g, taken from a related product (Health Canada canned baked beans), not from boiled kidney beans; the share of the average adult's lead intake was not computed.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Every food with lead

Also measured in it

Figures from the dataset. None has a limit to be rated against, so none is a verdict.

Phytate, as the source gives it: 719 mg phytic acid per 100 g (as tabulated; basis ambiguous) (PhyFoodComp compilation for 'Kidney bean (dry seeds), Red, Whole, PROCESS = Boiling': water 62.9 g/100 g; the row's comment says 'Dry matter, convert to fresh weight', so the figure may be per 100 g of dry matter) · Bennett 2025 · grade B
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet

Better options

How we counted this

“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.

This food has no serving size, so every amount below is for 100 g of each food, and a swap compares like with like. A serving of another food can be bigger or smaller.

Compared with the other main-dish proteins we’ve checked.

A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.

More of what it’s good for

More folate

Lentils, cooked181 µg in 100 g (this food: 130 µg)
Pinto beans, cooked172 µg in 100 g (this food: 130 µg)

Amounts as listed, not adjusted for how much gets in.

More nutrients per serving, counted together

The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.

Soybeans, cooked
- More omega-3: ALA (598 mg vs 170 mg)
- More riboflavin (0.29 mg vs 0.06 mg)
- More protein (18.2 g vs 8.67 g)
- Less folate (54 µg vs 130 µg)
Lentils, cookedMore folate (181 µg vs 130 µg)
Tofu, calcium-set
- More calcium (350 mg vs 35 mg)
- More iron (5.36 mg vs 2.22 mg)
- More selenium (8.9 µg vs 1.1 µg)
- Less folate (15 µg vs 130 µg)
- Less fibre (0.3 g vs 6.4 g)

Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.

Your goal

Your goal changes only this list, not what the food gives you or what to watch.

Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.

Lentils, cookedMore folate (181 µg vs 130 µg)
Soybeans, cooked
- More omega-3: ALA (598 mg vs 170 mg)
- More riboflavin (0.29 mg vs 0.06 mg)
- More protein (18.2 g vs 8.67 g)
- Less folate (54 µg vs 130 µg)
Tofu, calcium-set
- More calcium (350 mg vs 35 mg)
- More iron (5.36 mg vs 2.22 mg)
- More selenium (8.9 µg vs 1.1 µg)
- Less folate (15 µg vs 130 µg)
- Less fibre (0.3 g vs 6.4 g)

Why some foods aren’t suggested

Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).

Check your whole week

Bring a tracker export or describe your usual week. The same rules check all of it.

The numbers

Open every value

Name in the database: Kidney beans, all types, cooked, boiled, without salt

How the serving was set: 125 mL cooked (Health Canada TRA K.2); 35 g dry is the paired dry amount; no gram weight for 125 mL established

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Omega-3: ALA	0.17 g	0.13 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Calcium	35 mg	27.56 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
	35 mg	27.56 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #6366	C
Carbohydrate	22.8 g	17.95 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Choline	30.5 mg	24.02 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Energy	127 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
Omega-3: EPA + DHA	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Fat	0.5 g	0.39 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Cholesterol	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Fatty acids, total saturated	0.073 g	0.06 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Fibre	6.4 g	5.04 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Folate	130 µg	102.36 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Iron	2.22 mg	1.75 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Magnesium	42 mg	33.07 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Niacin (B3, niacin equivalents)	2.237 mg	1.76 mg	listed used	`Canadian Nutrient File 2026` #6366	C
Phosphorus	138 mg	108.66 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Potassium	405 mg	318.9 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Protein	8.67 g	6.83 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Riboflavin (B2)	0.058 mg	0.05 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Selenium	1.1 µg	0.87 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Sodium	1 mg	0.79 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Sugars	0.32 g	0.25 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Thiamin (B1)	0.16 mg	0.13 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin A	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin B12	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin B6	0.12 mg	0.09 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin C	1.2 mg	0.94 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin D	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin E	0.03 mg	0.02 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin K1	8.4 µg	6.61 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Water	66.94 g	52.71 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Zinc	1 mg	0.79 mg	listed used	`US food database (USDA SR Legacy)` #173740	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Beta-carotene	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Copper	0.216 mg	0.17 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Ash	1.09 g	0.86 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Alcohol, ethyl	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Caffeine	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Theobromine	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Energy	532 kj	418.9 kj	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin A, IU	0 iu	0 iu	listed used	`US food database (USDA SR Legacy)` #173740	C
Carotene, alpha	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin D (D2 + D3), International Units	0 iu	0 iu	listed used	`US food database (USDA SR Legacy)` #173740	C
Cryptoxanthin, beta	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Lycopene	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocopherol, beta	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocopherol, gamma	0.92 mg	0.72 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocopherol, delta	0.01 mg	0.01 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocotrienol, alpha	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocotrienol, beta	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocotrienol, gamma	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tocotrienol, delta	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Folic acid	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Folate, food	130 µg	102.36 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Folate, DFE	130 µg	102.36 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Betaine	0.1 mg	0.08 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Tryptophan	0.104 g	0.08 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Threonine	0.319 g	0.25 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Isoleucine	0.41 g	0.32 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Leucine	0.736 g	0.58 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Lysine	0.607 g	0.48 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Methionine	0.113 g	0.09 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Cystine	0.081 g	0.06 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Phenylalanine	0.511 g	0.4 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Tyrosine	0.205 g	0.16 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Valine	0.5 g	0.39 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Arginine	0.475 g	0.37 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Histidine	0.238 g	0.19 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Alanine	0.394 g	0.31 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Aspartic acid	1.086 g	0.86 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Glutamic acid	1.393 g	1.1 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Glycine	0.351 g	0.28 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Proline	0.496 g	0.39 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Serine	0.544 g	0.43 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin E, added	0 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Vitamin B-12, added	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Fatty acids, total trans	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 4:0	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 6:0	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 8:0	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 10:0	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 12:0	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 14:0	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 16:0	0.065 g	0.05 g	listed used	`US food database (USDA SR Legacy)` #173740	C
SFA 18:0	0.008 g	0.01 g	listed used	`US food database (USDA SR Legacy)` #173740	C
MUFA 18:1	0.039 g	0.03 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 18:2	0.108 g	0.09 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 18:3	0.17 g	0.13 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 20:4	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 22:6 n-3 (DHA)	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
MUFA 16:1	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 18:4	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
MUFA 20:1	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 20:5 n-3 (EPA)	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
MUFA 22:1	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
PUFA 22:5 n-3 (DPA)	0 g	0 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Fatty acids, total monounsaturated	0.039 g	0.03 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Fatty acids, total polyunsaturated	0.278 g	0.22 g	listed used	`US food database (USDA SR Legacy)` #173740	C
Lutein + zeaxanthin	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C
Manganese	0.43 mg	0.34 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Niacin (B3, preformed)	0.578 mg	0.46 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Pantothenic acid (B5)	0.22 mg	0.17 mg	listed used	`US food database (USDA SR Legacy)` #173740	C
Retinol	0 µg	0 µg	listed used	`US food database (USDA SR Legacy)` #173740	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Absorption studies

Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.

No study of this food passes the screen yet, so no absorption figure is quoted.

Also on file, not quoted

Study	Nutrient	Absorbed	Test dose	People	Grade	On this page
Protein: true ileal indispensable amino acid digestibility of red kidney bean, dual 2H/13C stable-isotope tracer What was tested red kidney bean, Phaseolus vulgaris (market class: red) · red kidney bean meal as prepared for a typical Jamaican meal; cooking method not stated · load not reported; intrinsically 2H-labelled beans in a typical Jamaican meal with 13C-spirulina as the standard protein abstract only	Protein	79.4 %	not reported	10	B	Not used: we haven’t confirmed how the food was prepared in this study.
Zinc, intrinsic 70Zn label in high-iron-and-zinc bean genotype meal (HFeZnB); percent zinc absorption similar in the common-bean genotype What was tested HFeZnB: a bred high-iron, high-zinc Phaseolus vulgaris genotype (not a retail kidney bean); the common bean genotype (CB) is the other arm · beans fed in single test meals; cooking and market class not stated · load not reported abstract only	Zinc	15.2 %	not reported	11	B	Not used: we haven’t confirmed how the food was prepared in this study.
Iron, stable isotopes, normal-iron bean (Rwandan variety) fed in multiple meals with potatoes or rice What was tested normal-iron bean, similar polyphenols and PA:Fe ratio to the high-iron bean (3.8%) · bean puree or beans with potatoes or rice; market class not stated (a Rwandan common bean, not necessarily kidney) · load not reported abstract only	Iron	6.3 %	not reported	–	B	Not used: we haven’t confirmed how the food was prepared in this study.

Hazard rows as the dataset rates them

Cadmium · Nothing to watch: under the limit · A daily serving adds 2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
Lead · Nothing to watch: rated by margin of exposure · No cap: no safe threshold is set for lead, so no grams figure. A serving carries 0.38 µg per 100 g, taken from a related product (Health Canada canned baked beans), not from boiled kidney beans; the share of the average adult's lead intake was not computed. · Health Canada Total Diet Study, trace elements · B
Phytohaemagglutinin (raw bean lectins) · Worth knowing · Flagged for anyone cooking dry red kidney beans: the hazard is the preparation, not the occurrence. Raw red kidney beans carry 20,000–70,000 haemagglutinating units (FDA); properly cooked beans 200–400. Four or five raw soaked beans can trigger nausea, vomiting and diarrhoea 1–3 h after eating. Health Canada's advice for dry red kidney beans: soak at least 5 h, discard the water, boil vigorously at least 10 minutes, and do not use slow cookers. No dose limit applies. · FDA 2012 · B

Oxalate, phytate and gut-tolerance measurements

fodmap fructan: 0.23 g per 88 g serve · boiled haricot beans, as eaten · haricot beans, boiled · grade B · Varney 2017
fodmap gos: 0.96 g per 88 g serve · boiled haricot beans, as eaten (Monash analysis as tabulated by Varney 2017) · haricot beans, boiled (Phaseolus vulgaris, the species of kidney beans, but a different market class) · grade B · Varney 2017
phytate: 719 mg phytic acid per 100 g (as tabulated; basis ambiguous) · PhyFoodComp compilation for 'Kidney bean (dry seeds), Red, Whole, PROCESS = Boiling': water 62.9 g/100 g; the row's comment says 'Dry matter, convert to fresh weight', so the figure may be per 100 g of dry matter · boiled red kidney beans, Bolivia (Cochabamba) · grade B · Bennett 2025

Sources

Bennett T, et al. PhyFoodComp phytate food composition database, update (Zenodo 17658877)
bennett2025-phyfoodcomp · dataset · licence not recorded
Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
US FDA, Bad Bug Book, 2nd edition (2012): Phytohaemagglutinin (kidney bean lectin)
fda-bad-bug-book-2012 · full text read · US government work (17 USC 105), public domain
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements · dataset · Open Government Licence – Canada 2.0
Donangelo CM, Woodhouse LR, King SM, Toffolo G, et al. Iron and zinc absorption from two bean (Phaseolus vulgaris L.) genotypes in young women. J Agric Food Chem 2003 · doi:10.1021/jf030151w · PMID 12903981
pmid:12903981 · abstract only · Publisher copyright (journal article)
Petry N, Egli I, Gahutu JB, et al. Stable iron isotope studies in Rwandese women indicate that the common bean has limited potential as a vehicle for iron biofortification. J Nutr 2012;142(3):492-497 · doi:10.3945/jn.111.149286 · PMID 22298572
pmid:22298572 · abstract only · licence not recorded
Thomas DJ, Riley C, Devi S, et al. Determination of Indispensable Amino Acid Digestibility of the Red Kidney Bean in Humans Using a Dual Stable Isotope Tracer Method. J Nutr 2023;153(10):2979-2984 · doi:10.1016/j.tjnut.2023.07.008 · PMID 37482123
pmid:37482123 · abstract only · licence not recorded
Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 2017;32 Suppl 1:53-61 · doi:10.1111/jgh.13698 · PMID 28244665
varney2017 · secondary source · Publisher copyright

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.