Red kidney beans · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 7.4 g.
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Plant protein, carbs and fibre
Red kidney beans combine 8.7 g of plant protein, 20 g of complex carbs and 7.4 g of fibre per 100 g cooked (127 kcal). Like other legumes, they also provide iron, and are filling for a long time.
Their amino-acid profile pairs ideally with a grain (rice) — the classic duo of muscle-building vegetarian dishes.
How to use them
They are the base of chili con carne (or sin carne), mixed salads and Mexican dishes. Canned and rinsed, they are ready in an instant. Rice + red beans = a complete, affordable, protein-rich meal.
Digestion and cooking
Rich in fibre, they can bother you at first: cooking them well, rinsing them and increasing amounts gradually improves tolerance. Important: DRIED red beans must be soaked well then fully cooked (never raw or undercooked). Canned, they are already cooked and ready.
Rice + beans: complete protein, for next to nothing
The rice + red beans duo is a global classic for good reason: beans are low in methionine but rich in lysine, grains do the opposite. Together they cover all essential amino acids — a complete protein for a few cents.
For a lifter on a tight budget or eating vegetarian, it is an unbeatable meal base: protein, carbs, fibre and iron on one cheap, filling plate.
What to pair it with
Red beans + grain = complete protein.
Key takeaways
- 8.7 g protein, 7.4 g fibre, iron per 100 g.
- Pair with a grain (rice) for a complete protein.
- The base of chili; canned, ready in an instant.
- Dried: soak well and cook thoroughly (never raw).
Frequently asked questions
Are red kidney beans good for muscle building?
Yes: plant protein, complex carbs, fibre and iron. Paired with a grain (rice), they form a complete, affordable, filling protein.
Do you need to soak red kidney beans?
Dried beans must be soaked then thoroughly cooked: raw or undercooked, they contain indigestible compounds. Canned, they are already cooked — just rinse them.
Canned or dried red kidney beans?
Both are nutritionally equivalent. Canned are already cooked, safe and ready instantly — rinse them to cut salt. Dried are cheaper but need soaking and full cooking (essential for red kidney beans).
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