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White Kidney Beans, Dry

White Kidney Beans, Dry

EverydayDry

Dry white kidney beans are legumes that must be soaked and cooked before consumption. These beans are a good source of plant-based protein and fiber, contributing to feelings of fullness and aiding in digestive health. Once cooked, they have a mild, slightly nutty flavor and a creamy texture, making them versatile for use in soups, stews, salads, and chili.

Macro Impact

A 1/4 cup serving contains 189 calories, 13g protein, 34g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 189 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size1/4 cup (56.7 g)
Amount per serving
Calories189
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium6mg
0%
Total Carbohydrate34g
12%
Dietary Fiber14g
51%
Total Sugars1g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium45mg
3%
Iron3mg
16%
Potassium794mg
17%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
34 / 275 g
12%
Fiber
14 / 28 g
51%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
11 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
13 / 80 g
17%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
36%
Leucine
1 / 3 g
33%
Lysine
1 / 2 g
32%
Methionine
0 / 1 g
15%
Phenylalanine
1 / 2 g
31%
Threonine
0 / 1 g
37%
Tryptophan
0 / 0 g
55%
Valine
1 / 2 g
32%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
30%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
0 / 2 mcg
0%
Folate
79 / 400 mcg
20%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
45 / 1k mg
5%
Copper
0 / 1 mg
25%
Iron
3 / 13 mg
22%
Magnesium
79 / 370 mg
21%
Manganese
1 / 2 mg
28%
Phosphorous
216 / 700 mg
31%
Potassium
794 / 3k mg
26%
Selenium
3 / 55 mcg
6%
Sodium
6 / 2.3k mg
0%
Zinc
2 / 10 mg
21%
Chromium
1 / 30 mcg
4%
Molybdenum
74 / 45 mcg
164%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
28 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beans, Dry, Small White (0% moisture). USDA Foundational Foods. FDC ID 747442.
  2. 2.Beans, cannellini, dry. USDA Foundational Foods. FDC ID 2644281.
  3. 3.Beans, small white, raw. Canadian Nutrient File. Food ID 3272.
  4. 4.Beans, white, raw. Canadian Nutrient File. Food ID 3385.
  5. 5.Beans, white, dried, raw. Frida. Public Food Key 1801.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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