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Beans can reduce the risk of heart disease, stabilise blood sugar levels and are an important source of vitamins, minerals (potassium in particular) and phytonutrients. They can also help to prevent or combat anaemia.
Canned beans lose most of their vitamins, but not their minerals. Kidney beans must be cooked for at least ten minutes to neutralise a harmful substance they contain.
If beans are used to replace protein in a meal, 55g of dry beans are sufficient. If eaten to reduce cholesterol or blood fat levels, 100g of dry beans are recommended.
Canned beans lose most of their vitamins, but not their minerals. Kidney beans must be cooked for at least ten minutes to neutralise a harmful substance they contain.
If beans are used to replace protein in a meal, 55g of dry beans are sufficient. If eaten to reduce cholesterol or blood fat levels, 100g of dry beans are recommended.
| Calories | 103 |
| Potassium | 420 mg |
| Fibre | 6,7 g |
| Calcium | 37mg |
| Folate | 42mcg |
| Iron | 2,5mg |
| Protein | 8,4 g |
| Zinc | 1mg |
| Per 100g cooked red kidney beans (different kinds of beans often have very similar nutritional values. | |
