Red kidney beans are a nutritious legume that are high in protein, fiber, vitamins and minerals. They are a staple food in many cuisines around the world. When looking at the nutritional information for canned or tinned red kidney beans, the first thing many people want to know is how many calories are in a typical 400g tin.
Calories in a 400g Tin of Red Kidney Beans
A 400g tin of red kidney beans contains approximately:
– 456 calories
– 72g carbohydrates
– 24g protein
– 12g fiber
– 80mg sodium
The exact calorie count can vary slightly between brands, but a 400g tin averages about 456 calories. This makes red kidney beans a high calorie, energy dense food. The majority of the calories come from carbohydrates, with a good amount of protein as well.
Nutritional Benefits of Red Kidney Beans
Despite being high in calories, red kidney beans offer many nutritional benefits. Here are some of the main nutrients found in a 400g serving:
- Protein – A 400g tin contains 24g of plant-based protein. Protein helps build muscle mass and provides steady energy.
- Fiber – With 12g of fiber, kidney beans promote digestive and heart health. The fiber also helps you feel full.
- Iron – Kidney beans contain 4mg of iron, which aids in oxygen circulation and energy production.
- Folate – A 400g serving has 465μg of folate. This B vitamin is essential for cell growth and preventing birth defects.
- Potassium – With 1,113mg of potassium, kidney beans help regulate fluid balance and blood pressure.
- Magnesium – Magnesium relaxes muscles and nerves. A 400g tin contains 140mg.
In addition to these nutrients, red kidney beans contain small amounts of calcium, zinc, selenium, copper, manganese, and vitamins B1, B3, B5 and K.
Carbohydrate Content
The 72g of carbohydrates in a 400g tin of kidney beans is fairly high. However, the fiber content helps slow the digestion and prevent spikes in blood sugar.
The total carbohydrate count breaks down as:
- 12g fiber
- 58g net carbs
- 24g sugars
Despite the sugars, the fiber prevents a sharp rise in blood glucose levels. The glycemic index for kidney beans is around 20 to 30, which is low. This makes them a good choice as part of a diabetic or weight loss diet.
Protein Content
Animal products like meat and eggs tend to be higher in protein than plant foods. However, kidney beans are one of the richest sources of plant-based protein.
The 24g of protein in a 400g serving comprises around 47% of protein. This protein content can help promote satiety and muscle growth when eaten as part of a balanced diet.
Uses for Canned Red Kidney Beans
Red kidney beans are extremely versatile. Their mild taste takes on the flavors of other ingredients easily. Here are some ways to use canned kidney beans:
- Chili – Kidney beans are commonly added to chili for protein and fiber.
- Rice and beans – Mix with rice for a complete protein meal.
- Soups – Puree some beans to thicken and add protein to soups.
- Salads – Toss in your favorite salad for added nutrition.
- Dips – Blend with spices to make bean dips and spreads.
- Vegetarian meals – Use in place of meat in tacos, burgers, etc.
Benefits vs. Potential Concerns
Here is an overview of the main benefits and potential concerns related to the calories, carbs and other nutrients in red kidney beans:
Benefits
- High in plant-based protein and fiber
- Provide steady energy from carbohydrates
- Rich in antioxidants, vitamins and minerals
- Promote heart health by lowering cholesterol
- Improve digestive health through prebiotics
- Help regulate blood sugar levels
- Low glycemic index prevents spikes in blood glucose
- Increase satiety and fullness
Potential Concerns
- High calorie density can promote weight gain if consumed in excess
- Contains phytic acid which may impact mineral absorption
- May cause flatulence or bloating for some people
- Raw or undercooked beans contain lectins which are toxic
Overall, for most people the many nutritional benefits of kidney beans far outweigh potential concerns. Consuming beans as part of a healthy, balanced diet can provide protein, vitamins, minerals and fiber with relatively few calories compared to animal proteins.
Daily Recommendations for Kidney Beans
The daily recommended intake of legumes like kidney beans is:
- Women – 1.5 to 2 cups per day
- Men – 2 to 3 cups per day
One cup of cooked kidney beans equals about 172g. So for an average adult, aim for approximately 1 to 2 cups of cooked beans per day to meet recommendations.
Consuming 1 to 2 cups of kidney beans per day provides:
- 200-350 calories
- 12-24g protein
- 25-40g net carbs
- 6-12g fiber
- Vitamins, minerals and antioxidants
Following the daily bean intake recommendations can promote heart health, regulate blood sugar levels, aid digestion and provide lasting energy.
Tips for Cooking and Eating Kidney Beans
Here are some tips for using canned kidney beans:
- Rinse before use – Drain and rinse beans to remove excess sodium.
- Swap the liquid – Replace the can liquid with broth or water to reduce sodium.
- Mash beans – Mash partially or fully for a creamier texture.
- Roast – Roast rinsed beans with spices for a crunchy snack.
- Puree – Blend beans with herbs and veggies as a spread.
- Heat thoroughly – Heat canned beans to 165°F to kill harmful bacteria.
- Add acid – Stir in a splash of lemon juice or vinegar to boost nutrition absorption.
With a little creativity, kidney beans can be used to make flavorful, nutritious meals and snacks. They pair well with rice, vegetables, lean meats and many seasonings.
Comparison to Other High-Protein Foods
Here is how the nutrients in a 400g tin of kidney beans compare to other high-protein foods:
| Food | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 400g kidney beans | 456 | 24 | 72 | 1 | 12 |
| 100g chicken breast | 165 | 31 | 0 | 3.6 | 0 |
| 100g tofu | 76 | 8 | 1.9 | 4.8 | 0.5 |
| 2 large eggs | 144 | 12 | 0.4 | 10 | 0 |
Kidney beans are lower in calories and fat compared to equal protein amounts of chicken, tofu and eggs. But they provide the most fiber. Overall, beans offer a great high-protein, plant-based choice.
Cost Comparison
Here is a cost comparison of canned kidney beans versus dried:
| Type | Serving | Average Cost |
|---|---|---|
| Canned kidney beans | 400g tin | $0.89 |
| Dried kidney beans | 200g bag (makes 400g cooked beans) | $1.12 |
Canned kidney beans are typically about 20% cheaper than dried beans per serving. Canned beans are faster and more convenient as well. But dried beans allow you to control sodium content.
Red Kidney Beans vs. Other Bean Varieties
How does the nutrition of red kidney beans compare to other types of beans?
Here is an overview of the calories, protein, carbs and fiber per 172g (1 cup) serving:
| Bean Type | Calories | Protein (g) | Net Carbs (g) | Fiber (g) |
|---|---|---|---|---|
| Red kidney | 225 | 12 | 30 | 6 |
| Black | 227 | 15 | 41 | 15 |
| Pinto | 245 | 15 | 45 | 11 |
| Navy | 255 | 15 | 47 | 10 |
| Garbanzo | 269 | 15 | 45 | 12 |
As you can see, the various bean types have a similar nutritional profile. Black beans edge out red kidney beans slightly when it comes to protein and fiber content.
Conclusion
A 400g tin of red kidney beans contains about 456 calories, with 72g of carbs and 24g of protein. Red kidney beans are packed with fiber, vitamins, minerals and antioxidants. They are a versatile, nutrition bean that can be incorporated into many dishes.
Consuming 1 to 2 cups of cooked red kidney beans per day provides excellent nutrition for relatively few calories compared to animal proteins. The high fiber content promotes digestive health as well. Overall, kidney beans are a tasty and healthy addition to a balanced diet.
