17 Fit Food calories Grains, legumes and flour
Kidney beans calories and nutrition facts
Per 100 g: 127 kcal — 8.7 g protein, 0.5 g fat and 15.4 g carbs.
Red kidney beans are the bean in chilli con carne and Jamaican rice and peas, and most people buy them tinned and ready to use. Dried ones need soaking and a hard boil, since undercooked kidney beans can make you ill. Dry beans are about 337 kcal per 100 g and cooked ones 127, so log whichever form went on the scales; cooked beans are rich in folate.
- High in protein
- High in fibre
- Fat-free
- Salt-free
- Protein 27%
- Fat 4%
- Carbs 49%
- Other 21%
In everyday portions
- Typical serving · 150 g 190 kcal
- 100 kcal is 80 g this much of it gives 100 kcal
- 20 g of protein is 230 g this much to eat for 20 g of protein
- Energy density Low 1.3 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 127 | 8.7 | 0.5 | 15.4 |
| Canned | 124 | 8 | 1.1 | 16 |
| Dry | 337 | 22.5 | 1.1 | 46.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 127 kcal 6%
- Protein 8.7 g 17%
- Fat 0.5 g <1%
- Carbs available, without fibre 15.4 g 6%
- Fibre 7.4 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 27%
- Fat 4%
- Carbs 49%
- Other 21%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg <1%
- Vitamin K 8.4 µg 11%
- Vitamin C 1.2 mg 2%
- Vitamin B1 (thiamin) 0.16 mg 15%
- Vitamin B2 (riboflavin) 0.058 mg 4%
- Vitamin B3 (niacin) 0.578 mg 4%
- Vitamin B5 (pantothenic acid) 0.22 mg 4%
- Vitamin B6 0.12 mg 9%
- Folate (B9) 130 µg 65%
- Vitamin B12 0 µg 0%
- Choline 30.5 mg
Minerals
- Potassium 403 mg 20%
- Calcium 28 mg 4%
- Phosphorus 142 mg 20%
- Magnesium 45 mg 12%
- Iron 2.9 mg 21%
- Zinc 1.1 mg 11%
- Copper 0.242 mg 24%
- Manganese 0.477 mg 24%
- Selenium 1.2 µg 2%
- Iodine 0 µg 0%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in folate
- Source of copper
- Source of manganese
- Source of iron
- Source of phosphorus
- Source of potassium
Canned
Energy and macros
- Energy 124 kcal 6%
- Protein 8 g 16%
- Fat 1.1 g 2%
- Carbs available, without fibre 16 g 6%
- Fibre 5.5 g
- Salt 0.58 g 10%
Where the calories come from
- Protein 26%
- Fat 8%
- Carbs 52%
- Other 15%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 1.8 µg 2%
- Vitamin C 0.2 mg <1%
- Vitamin B1 (thiamin) 0.067 mg 6%
- Vitamin B2 (riboflavin) 0.016 mg 1%
- Vitamin B3 (niacin) 0.46 mg 3%
- Vitamin B5 (pantothenic acid) 0.04 mg <1%
- Vitamin B6 0.034 mg 2%
- Folate (B9) 28 µg 14%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 277 mg 14%
- Calcium 57 mg 7%
- Phosphorus 121 mg 17%
- Magnesium 30 mg 8%
- Iron 1.5 mg 11%
- Zinc 0.75 mg 8%
- Copper 0.272 mg 27%
- Manganese 0.384 mg 19%
- Selenium 1.6 µg 3%
- Iodine 0 µg 0%
- Sodium 231 mg 10%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Source of copper
- Source of manganese
- Source of phosphorus
Dry
Energy and macros
- Energy 337 kcal 17%
- Protein 22.5 g 45%
- Fat 1.1 g 2%
- Carbs available, without fibre 46.1 g 18%
- Fibre 15.2 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 27%
- Fat 3%
- Carbs 55%
- Other 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.21 mg 2%
- Vitamin K 5.6 µg 7%
- Vitamin C 4.5 mg 6%
- Vitamin B1 (thiamin) 0.608 mg 55%
- Vitamin B2 (riboflavin) 0.215 mg 15%
- Vitamin B3 (niacin) 2.1 mg 13%
- Vitamin B5 (pantothenic acid) 0.78 mg 13%
- Vitamin B6 0.397 mg 28%
- Folate (B9) 394 µg 197%
- Vitamin B12 0 µg 0%
- Choline 65.9 mg
Minerals
- Potassium 1,359 mg 68%
- Calcium 83 mg 10%
- Phosphorus 406 mg 58%
- Magnesium 138 mg 37%
- Iron 6.7 mg 48%
- Zinc 2.8 mg 28%
- Copper 0.699 mg 70%
- Manganese 1.1 mg 56%
- Selenium 3.2 µg 6%
- Iodine 0 µg 0%
- Sodium 12 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in folate
- High in copper
- High in potassium
- High in phosphorus
- High in manganese
- High in vitamin B1
- High in iron
- High in magnesium
- Source of vitamin B6
- Source of zinc
- Source of vitamin B2
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 72% Fewer calories than 72% of grains, legumes and flours.
- 82% More folate than 82% of grains, legumes and flours.
- 75% More potassium than 75% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Lentils 116 kcal
- White beans 139 kcal
- Baked beans 94 kcal
- Chickpeas 164 kcal
- Couscous 112 kcal
- Millet 119 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 175194.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.