Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein.
The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fiber: 6.4 grams
- Fat: 0.5 grams
Only 3.5 ounces (100 grams) of boiled kidney beans boast almost 9 grams of protein, accounting for 27% Although the nutritional quality of bean protein is generally lower than that of animal protein, beans are an affordable alternative for many people.
Kidney beans are mainly composed of starchy carbs, which account for approximately 72%
For this reason, bean starch is a slow-release carb. Its digestion takes longer, and it causes a lower and more gradual rise in blood sugar than other starches, making kidney beans particularly beneficial for people with type 2 diabetes.
Kidney beans also provide insoluble fibers known as alpha-galactosides, which may cause diarrhea and flatulence in some people. Both resistant starch and alpha-galactosides function as prebiotics. Prebiotics move through your digestive tract until they reach your colon, where they’re fermented by beneficial bacteria.