Kidney beans are named for their shape and generally come in red and white varieties. Kidney beans, particularly red kidney beans are able to hold their shape well during cooking. They also readily absorb surrounding flavors in a dish. These characteristics make them an ideal ingredient for hearty and spicy dishes, such as chilli.
One cup of cooked red kidney beans provides 225 calories, 1 gram of fat, 15 grams of protein, 40 grams of carbohydrates, 13 grams of dietary fiber and 4 milligrams of sodium.Red kidney beans are a source of fiber-rich complex carbohydrates. However, they're also a good source of lean protein, providing 17 percent of your recommended daily allowance. If you pair kidney beans with a whole grain, such as brown rice, the meal provides all of the essential amino acids.
One cup of red kidney beans meets 58 percent of the recommended daily value for folate, 20 percent for magnesium, 29 percent for iron and 21 percent for copper. Like all legumes, red kidney beans are an excellent source of both types of dietary fiber important for optimal health: insoluble and soluble fiber.