Dry White Kidney Beans

Name: Dry White Kidney Beans: Calories & Nutrition Facts
Creator: Leana
License: https://opendatacommons.org/licenses/odbl/1-0/

White kidney beans are a great source of plant-based protein and dietary fiber, supporting healthy digestion. They are low in fat, making them a light and nutritious choice. Rich in minerals such as potassium, iron, and magnesium, they contribute to the body’s essential functions. They also provide valuable B vitamins and vitamin K that support overall wellness.

Nutri-Score

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Macronutrient distribution

A Serving (56.7 g) of Dry White Kidney Beans contains 189 calories, 13.4 g of protein, 34 g of carbohydrates, and 0.45 g of fat.

189kcal

Protein: 13.4 g28%
Carbs: 34 g70%
Fat: 0.5 g2%

Calorie Burn

How long would it take to burn off 189 calories?

Walking3.5 mph, moderate pace33 min
YogaModerate effort, gentle pace48 min
SwimmingFreestyle, moderate effort25 min
Biking12–14 mph, moderate effort18 min
StairsStair climbing, moderate pace24 min
Running5 mph (12 min/mile)17 min

Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.

Nutritional composition

Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).

Values per Serving (56.7 g)

Carbohydrates

Carbohydrates34 / 313 g(11%)
Dietary Fiber14.2 / 38 g(37%)
Soluble Fiber3.4 g
Insoluble Fiber10.8 g
Total Sugars1.1 g

Fats

Total Fat0.45 / 83 g(1%)
Saturated Fat0.11 / 25 g(0%)
Monounsaturated Fat0.23 g
Polyunsaturated Fat0.11 g
Omega-30.03 g
Omega-60.09 g
Omega-90.06 g
Oleic Acid0.17 g
Lauric Acid0.01 g
Stearic Acid0.03 g
Linoleic Acid0.09 g
Myristic Acid0.02 g
Palmitic Acid0.06 g
Linolenic Acid0.03 g
Alpha-Linolenic Acid (ALA)0.03 g
Gamma-Linolenic Acid (GLA)0.01 g

Protein

Protein13.4 / 56 g(24%)

Amino Acids

Lysine0.75 g
Serine0.66 g
Valine0.66 g
Alanine0.66 g
Cystine0.09 g
Cysteine0.13 g
Proline0.66 g
Arginine1.5 g
Histidine0.44 g
Threonine0.44 g
Isoleucine0.57 g
Methionine0.18 g
Tryptophan0.18 g
Glutamic Acid2.2 g
Aspartic Acid1.5 g
Phenylalanine0.62 g
Glycine0.66 g
Leucine1 g
Tyrosine0.44 g

Vitamins

Vitamin E0.28 / 15 mg(2%)
Vitamin K2.8 / 120 ug(2%)
Vitamin B60.17 / 1.3 mg(13%)
Thiamin (B1)0.34 / 1.2 mg(28%)
Riboflavin (B2)0.11 / 1.3 mg(9%)
Niacin (B3)1.1 / 16 mg(7%)
Folate79.4 / 400 ug(20%)
Pantothenic Acid (B5)0.4 / 5 mg(8%)
Biotin5.7 / 30 ug(19%)
Choline28.4 / 550 mg(5%)

Minerals

Calcium45.4 / 1,000 mg(5%)
Iron2.8 / 8 mg(35%)
Magnesium79.4 / 420 mg(19%)
Phosphorus215.5 / 700 mg(31%)
Potassium793.8 / 3,400 mg(23%)
Sodium5.7 / 2,300 mg(0%)
Zinc2 / 11 mg(18%)
Copper0.23 / 0.9 mg(25%)
Manganese0.57 / 2.3 mg(25%)
Selenium3.4 / 55 ug(6%)
Chromium1.1 / 35 ug(3%)
Molybdenum73.7 / 45 ug(164%)

Other

Water5.7 / 3,700 g(0%)

Sources

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