Legumes • Deep Nutrition Analytics
Beans, kidney, all types, mature seeds, raw
Delivering 332 kcal per 100 grams, Beans, kidney, all types, mature seeds, raw functions as a legumes with carbohydrates (60g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 106% DV of Copper (0.958 mg), ranking it among the most concentrated natural sources. While caloric density is concentrated at 3.3 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 23.6 g
- Carbohydrates
- 60 g
- Fat
- 0.8 g
- Fiber
- 24.9 g
Carbohydrate Quality & Sustained Energy
Beans, kidney, all types, mature seeds, raw delivers 60g of carbohydrates balanced with 24.9g of fiber, yielding 35.1g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1390 kJ |
| Carbohydrate, by difference | 60 g |
| Energy | 333 kcal |
| Total Sugars | 2.2 g |
| Total lipid (fat) | 0.8 g |
| Protein | 23.6 g |
| Fiber, total dietary | 24.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1 mg |
| Iron | 8.2 mg |
| Manganese | 1 mg |
| Magnesium | 140 mg |
| Phosphorus | 407 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin K (phylloquinone) | 19 µg |
| Vitamin B-6 | 0.4 mg |
| Vitamin C, total ascorbic acid | 4.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 143 mg |
| Potassium, K | 1410 mg |
| Zinc, Zn | 2.8 mg |
| Iron, Fe | 8.2 mg |
| Magnesium, Mg | 140 mg |
| Phosphorus, P | 407 mg |
| Sodium, Na | 24 mg |
| Copper, Cu | 1 mg |
| Manganese, Mn | 1 mg |
| Selenium, Se | 3.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 394 µg |
| Folate, DFE | 394 µg |
| Water | 11.8 g |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.8 mg |
| Isoleucine | 1 g |
| Leucine | 1.9 g |
| Lysine | 1.6 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.9 g |
| Serine | 1.3 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.3 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Ash | 3.8 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 394 µg |
| Fatty acids, total saturated | 0.1 g |
| Phytosterols | 127 mg |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.4 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 0.7 g |
| Alanine | 1 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.9 g |
| Proline | 1 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1410 mg of dietary potassium (30% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.2 mg of dietary iron (46% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup184 g
Compare Beans, kidney, all types, mature seeds, raw with Category Peers
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Compared to Beans, cranberry (roman), mature seeds, raw, Beans, kidney, all types, mature seeds, raw has 1% more fiber and 1% lower calories per 100g.
Beans, kidney, california red, mature seeds, raw vs Beans, kidney, all types, mature seeds, raw
Compared to Beans, kidney, california red, mature seeds, raw, Beans, kidney, all types, mature seeds, raw has 0% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beans, kidney, all types, mature seeds, raw?
A standard 100-gram serving of Beans, kidney, all types, mature seeds, raw contains 332 calories (1389 kJ), alongside 23.6g of protein, 60g of carbohydrates, and 0.8g of fat.
In common serving sizes:- 184g (cup): ~611 kcal
Is Beans, kidney, all types, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 35.1g of net carbs per 100g (60g total carbs minus 24.9g fiber), consuming Beans, kidney, all types, mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Beans, kidney, all types, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, kidney, all types, mature seeds, raw are:
- Copper: 0.958 mg (106% of your daily value)
- Iron: 8.2 mg (46% of your daily value)
- Manganese: 1.02 mg (44% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175193).