Beans Kidney

Beans Kidney is consistently high in these nutrients across all variants, regardless of preparation or processing.

Dietary Fiber > 75%

Select a nutrient to see how the 22 variants compare.

Variant	Protein (g)	All foods
royal red, mature seeds, raw	25.3	> 86%
california red, mature seeds, raw	24.4	> 84%
all types, mature seeds, raw	23.6	> 82%
red, mature seeds, raw	22.5	> 80%
royal red, mature seeds, cooked, boiled with salt	9.5	> 49%
royal red, mature seeds, cooked, boiled, without salt	9.5	> 49%
california red, mature seeds, cooked, boiled, with salt	9.1	> 48%
california red, mature seeds, cooked, boiled, without salt	9.1	> 48%
all types, mature seeds, cooked, boiled, with salt	8.7	> 47%
all types, mature seeds, cooked, boiled, without salt	8.7	> 47%
red, mature seeds, cooked, boiled, with salt	8.7	> 47%
red, mature seeds, cooked, boiled, without salt	8.7	> 47%
red, mature seeds, canned, drained solids, rinsed in tap water	8.1	> 45%
red, mature seeds, canned, drained solids	8.0	> 45%
dark red, canned, sodium added, sugar added, drained and rinsed	7.8	> 44%
light red, canned, sodium added, sugar added, drained and rinsed	7.3	> 43%
all types, mature seeds, canned	5.2	> 36%
red, mature seeds, canned, solids and liquid, low sodium	5.2	> 36%
red, mature seeds, canned, solids and liquids	5.2	> 36%
mature seeds, sprouted, cooked, boiled, drained, with salt	4.8	> 35%
mature seeds, sprouted, cooked, boiled, drained, without salt	4.8	> 35%
mature seeds, sprouted, raw	4.2	> 32%

Variant	Iron (mg)	All foods
california red, mature seeds, raw	9.3	> 96%
royal red, mature seeds, raw	8.7	> 96%
all types, mature seeds, raw	8.2	> 95%
red, mature seeds, raw	6.7	> 94%
california red, mature seeds, cooked, boiled, with salt	3.0	> 82%
california red, mature seeds, cooked, boiled, without salt	3.0	> 82%
all types, mature seeds, cooked, boiled, with salt	2.9	> 81%
red, mature seeds, cooked, boiled, with salt	2.9	> 81%
red, mature seeds, cooked, boiled, without salt	2.9	> 81%
royal red, mature seeds, cooked, boiled with salt	2.8	> 79%
royal red, mature seeds, cooked, boiled, without salt	2.8	> 79%
all types, mature seeds, cooked, boiled, without salt	2.2	> 70%
red, mature seeds, canned, drained solids	1.5	> 54%
red, mature seeds, canned, drained solids, rinsed in tap water	1.5	> 54%
dark red, canned, sodium added, sugar added, drained and rinsed	1.4	> 52%
light red, canned, sodium added, sugar added, drained and rinsed	1.3	> 49%
red, mature seeds, canned, solids and liquid, low sodium	1.3	> 48%
red, mature seeds, canned, solids and liquids	1.3	> 48%
all types, mature seeds, canned	1.2	> 46%
mature seeds, sprouted, cooked, boiled, drained, with salt	0.9	> 37%
mature seeds, sprouted, cooked, boiled, drained, without salt	0.9	> 37%
mature seeds, sprouted, raw	0.8	> 34%

Variant	Magnesium (mg)	All foods
california red, mature seeds, raw	160.0	> 96%
all types, mature seeds, raw	140.0	> 95%
red, mature seeds, raw	138.0	> 95%
royal red, mature seeds, raw	138.0	> 95%
california red, mature seeds, cooked, boiled, with salt	48.0	> 84%
california red, mature seeds, cooked, boiled, without salt	48.0	> 84%
all types, mature seeds, cooked, boiled, with salt	45.0	> 83%
red, mature seeds, cooked, boiled, with salt	45.0	> 83%
red, mature seeds, cooked, boiled, without salt	45.0	> 83%
all types, mature seeds, cooked, boiled, without salt	42.0	> 82%
royal red, mature seeds, cooked, boiled with salt	42.0	> 82%
royal red, mature seeds, cooked, boiled, without salt	42.0	> 82%
red, mature seeds, canned, drained solids	30.0	> 74%
red, mature seeds, canned, solids and liquid, low sodium	30.0	> 73%
red, mature seeds, canned, solids and liquids	30.0	> 73%
dark red, canned, sodium added, sugar added, drained and rinsed	29.3	> 73%
red, mature seeds, canned, drained solids, rinsed in tap water	29.0	> 72%
all types, mature seeds, canned	27.0	> 69%
light red, canned, sodium added, sugar added, drained and rinsed	25.5	> 65%
mature seeds, sprouted, cooked, boiled, drained, with salt	23.0	> 56%
mature seeds, sprouted, cooked, boiled, drained, without salt	23.0	> 57%
mature seeds, sprouted, raw	21.0	> 48%

Variant	Zinc (mg)	All foods
all types, mature seeds, raw	2.8	> 72%
red, mature seeds, raw	2.8	> 72%
royal red, mature seeds, raw	2.7	> 71%
california red, mature seeds, raw	2.5	> 70%
all types, mature seeds, cooked, boiled, with salt	1.1	> 50%
red, mature seeds, cooked, boiled, with salt	1.1	> 50%
red, mature seeds, cooked, boiled, without salt	1.1	> 50%
all types, mature seeds, cooked, boiled, without salt	1.0	> 48%
royal red, mature seeds, cooked, boiled with salt	0.9	> 46%
royal red, mature seeds, cooked, boiled, without salt	0.9	> 46%
california red, mature seeds, cooked, boiled, with salt	0.9	> 45%
california red, mature seeds, cooked, boiled, without salt	0.9	> 45%
red, mature seeds, canned, drained solids	0.8	> 42%
red, mature seeds, canned, drained solids, rinsed in tap water	0.7	> 41%
red, mature seeds, canned, solids and liquid, low sodium	0.6	> 37%
red, mature seeds, canned, solids and liquids	0.6	> 37%
dark red, canned, sodium added, sugar added, drained and rinsed	0.6	> 35%
light red, canned, sodium added, sugar added, drained and rinsed	0.5	> 33%
all types, mature seeds, canned	0.5	> 30%
mature seeds, sprouted, cooked, boiled, drained, with salt	0.4	> 29%
mature seeds, sprouted, cooked, boiled, drained, without salt	0.4	> 29%
mature seeds, sprouted, raw	0.4	> 27%

Variant	Calcium (mg)	All foods
california red, mature seeds, raw	195.0	> 92%
all types, mature seeds, raw	143.0	> 88%
royal red, mature seeds, raw	131.0	> 86%
red, mature seeds, raw	83.0	> 78%
california red, mature seeds, cooked, boiled, with salt	66.0	> 74%
california red, mature seeds, cooked, boiled, without salt	66.0	> 74%
light red, canned, sodium added, sugar added, drained and rinsed	60.3	> 73%
red, mature seeds, canned, drained solids, rinsed in tap water	58.0	> 72%
red, mature seeds, canned, drained solids	57.0	> 72%
dark red, canned, sodium added, sugar added, drained and rinsed	56.9	> 72%
royal red, mature seeds, cooked, boiled with salt	44.0	> 67%
royal red, mature seeds, cooked, boiled, without salt	44.0	> 67%
all types, mature seeds, cooked, boiled, without salt	35.0	> 62%
all types, mature seeds, canned	34.0	> 61%
red, mature seeds, canned, solids and liquid, low sodium	29.0	> 58%
red, mature seeds, canned, solids and liquids	29.0	> 58%
all types, mature seeds, cooked, boiled, with salt	28.0	> 57%
red, mature seeds, cooked, boiled, with salt	28.0	> 57%
red, mature seeds, cooked, boiled, without salt	28.0	> 57%
mature seeds, sprouted, cooked, boiled, drained, with salt	19.0	> 47%
mature seeds, sprouted, cooked, boiled, drained, without salt	19.0	> 47%
mature seeds, sprouted, raw	17.0	> 44%

Variant	Potassium (mg)	All foods
california red, mature seeds, raw	1490.0	> 99%
all types, mature seeds, raw	1406.0	> 98%
red, mature seeds, raw	1359.0	> 98%
royal red, mature seeds, raw	1346.0	> 98%
california red, mature seeds, cooked, boiled, with salt	419.0	> 87%
california red, mature seeds, cooked, boiled, without salt	419.0	> 87%
all types, mature seeds, cooked, boiled, without salt	405.0	> 85%
all types, mature seeds, cooked, boiled, with salt	403.0	> 85%
red, mature seeds, cooked, boiled, with salt	403.0	> 85%
red, mature seeds, cooked, boiled, without salt	403.0	> 85%
royal red, mature seeds, cooked, boiled with salt	378.0	> 82%
royal red, mature seeds, cooked, boiled, without salt	378.0	> 82%
red, mature seeds, canned, drained solids	277.0	> 58%
red, mature seeds, canned, solids and liquid, low sodium	260.0	> 54%
red, mature seeds, canned, solids and liquids	260.0	> 54%
red, mature seeds, canned, drained solids, rinsed in tap water	250.0	> 52%
all types, mature seeds, canned	237.0	> 49%
dark red, canned, sodium added, sugar added, drained and rinsed	226.9	> 46%
light red, canned, sodium added, sugar added, drained and rinsed	209.4	> 42%
mature seeds, sprouted, cooked, boiled, drained, with salt	194.0	> 39%
mature seeds, sprouted, cooked, boiled, drained, without salt	194.0	> 39%
mature seeds, sprouted, raw	187.0	> 37%

Variant	Phosphorus (mg)	All foods
all types, mature seeds, raw	407.0	> 94%
red, mature seeds, raw	406.0	> 94%
royal red, mature seeds, raw	406.0	> 94%
california red, mature seeds, raw	405.0	> 94%
all types, mature seeds, cooked, boiled, with salt	142.0	> 47%
red, mature seeds, cooked, boiled, with salt	142.0	> 47%
red, mature seeds, cooked, boiled, without salt	142.0	> 47%
royal red, mature seeds, cooked, boiled with salt	142.0	> 47%
royal red, mature seeds, cooked, boiled, without salt	142.0	> 47%
all types, mature seeds, cooked, boiled, without salt	138.0	> 46%
california red, mature seeds, cooked, boiled, with salt	137.0	> 45%
california red, mature seeds, cooked, boiled, without salt	137.0	> 45%
red, mature seeds, canned, drained solids	121.0	> 42%
red, mature seeds, canned, drained solids, rinsed in tap water	118.0	> 41%
red, mature seeds, canned, solids and liquid, low sodium	106.0	> 38%
red, mature seeds, canned, solids and liquids	106.0	> 38%
dark red, canned, sodium added, sugar added, drained and rinsed	104.1	> 37%
light red, canned, sodium added, sugar added, drained and rinsed	93.6	> 34%
all types, mature seeds, canned	90.0	> 33%
mature seeds, sprouted, cooked, boiled, drained, with salt	38.0	> 19%
mature seeds, sprouted, cooked, boiled, drained, without salt	38.0	> 20%
mature seeds, sprouted, raw	37.0	> 19%

Variant	Dietary Fiber (g)	All foods
all types, mature seeds, raw	24.9	> 99%
california red, mature seeds, raw	24.9	> 99%
royal red, mature seeds, raw	24.9	> 99%
red, mature seeds, raw	15.2	> 97%
california red, mature seeds, cooked, boiled, with salt	9.3	> 91%
california red, mature seeds, cooked, boiled, without salt	9.3	> 91%
royal red, mature seeds, cooked, boiled with salt	9.3	> 91%
royal red, mature seeds, cooked, boiled, without salt	9.3	> 91%
red, mature seeds, cooked, boiled, with salt	7.4	> 88%
red, mature seeds, cooked, boiled, without salt	7.4	> 88%
all types, mature seeds, cooked, boiled, with salt	6.4	> 84%
all types, mature seeds, cooked, boiled, without salt	6.4	> 85%
red, mature seeds, canned, drained solids, rinsed in tap water	6.0	> 83%
red, mature seeds, canned, drained solids	5.5	> 82%
red, mature seeds, canned, solids and liquid, low sodium	5.3	> 81%
all types, mature seeds, canned	4.3	> 75%
red, mature seeds, canned, solids and liquids	4.3	> 75%
dark red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
light red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
mature seeds, sprouted, cooked, boiled, drained, with salt	trace	n/a
mature seeds, sprouted, cooked, boiled, drained, without salt	trace	n/a
mature seeds, sprouted, raw	trace	n/a

Variant	Vitamin C (mg)	All foods
mature seeds, sprouted, raw	38.7	> 90%
mature seeds, sprouted, cooked, boiled, drained, with salt	35.6	> 89%
mature seeds, sprouted, cooked, boiled, drained, without salt	35.6	> 89%
all types, mature seeds, raw	4.5	> 52%
california red, mature seeds, raw	4.5	> 52%
red, mature seeds, raw	4.5	> 52%
royal red, mature seeds, raw	4.5	> 52%
all types, mature seeds, canned	1.2	> 31%
all types, mature seeds, cooked, boiled, with salt	1.2	> 31%
all types, mature seeds, cooked, boiled, without salt	1.2	> 31%
california red, mature seeds, cooked, boiled, with salt	1.2	> 31%
california red, mature seeds, cooked, boiled, without salt	1.2	> 31%
red, mature seeds, cooked, boiled, with salt	1.2	> 31%
red, mature seeds, cooked, boiled, without salt	1.2	> 31%
royal red, mature seeds, cooked, boiled with salt	1.2	> 31%
royal red, mature seeds, cooked, boiled, without salt	1.2	> 31%
red, mature seeds, canned, solids and liquid, low sodium	0.8	> 22%
red, mature seeds, canned, solids and liquids	0.8	> 22%
red, mature seeds, canned, drained solids	0.2	> 5%
red, mature seeds, canned, drained solids, rinsed in tap water	0.2	> 4%
dark red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
light red, canned, sodium added, sugar added, drained and rinsed	trace	n/a

Variant	Vitamin E (mg)	All foods
all types, mature seeds, cooked, boiled, with salt	0.9	> 75%
all types, mature seeds, raw	0.2	> 34%
red, mature seeds, raw	0.2	> 33%
all types, mature seeds, cooked, boiled, without salt	0.0	> 4%
red, mature seeds, canned, drained solids, rinsed in tap water	0.0	> 4%
red, mature seeds, cooked, boiled, with salt	0.0	> 4%
red, mature seeds, cooked, boiled, without salt	0.0	> 4%
all types, mature seeds, canned	0.0	> 2%
red, mature seeds, canned, solids and liquid, low sodium	0.0	> 2%
red, mature seeds, canned, solids and liquids	0.0	> 2%
california red, mature seeds, cooked, boiled, with salt	trace	n/a
california red, mature seeds, cooked, boiled, without salt	trace	n/a
california red, mature seeds, raw	trace	n/a
dark red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
light red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
mature seeds, sprouted, cooked, boiled, drained, with salt	trace	n/a
mature seeds, sprouted, cooked, boiled, drained, without salt	trace	n/a
mature seeds, sprouted, raw	trace	n/a
red, mature seeds, canned, drained solids	trace	n/a
royal red, mature seeds, cooked, boiled with salt	trace	n/a
royal red, mature seeds, cooked, boiled, without salt	trace	n/a
royal red, mature seeds, raw	trace	n/a

Variant	Folate (µg)	All foods
all types, mature seeds, raw	394.0	> 98%
california red, mature seeds, raw	394.0	> 98%
red, mature seeds, raw	394.0	> 98%
royal red, mature seeds, raw	393.0	> 98%
all types, mature seeds, cooked, boiled, with salt	130.0	> 90%
all types, mature seeds, cooked, boiled, without salt	130.0	> 90%
red, mature seeds, cooked, boiled, with salt	130.0	> 90%
red, mature seeds, cooked, boiled, without salt	130.0	> 90%
california red, mature seeds, cooked, boiled, with salt	74.0	> 82%
california red, mature seeds, cooked, boiled, without salt	74.0	> 82%
royal red, mature seeds, cooked, boiled with salt	74.0	> 82%
royal red, mature seeds, cooked, boiled, without salt	74.0	> 82%
mature seeds, sprouted, raw	59.0	> 79%
mature seeds, sprouted, cooked, boiled, drained, with salt	47.0	> 76%
mature seeds, sprouted, cooked, boiled, drained, without salt	47.0	> 76%
all types, mature seeds, canned	36.0	> 72%
red, mature seeds, canned, drained solids	28.0	> 67%
red, mature seeds, canned, solids and liquid, low sodium	26.0	> 66%
red, mature seeds, canned, drained solids, rinsed in tap water	23.0	> 64%
red, mature seeds, canned, solids and liquids	23.0	> 64%
dark red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
light red, canned, sodium added, sugar added, drained and rinsed	trace	n/a

Variant	Choline (mg)	All foods
red, mature seeds, raw	65.9	> 71%
red, mature seeds, canned, drained solids, rinsed in tap water	43.1	> 59%
all types, mature seeds, canned	34.9	> 55%
all types, mature seeds, cooked, boiled, without salt	30.5	> 52%
red, mature seeds, canned, solids and liquid, low sodium	30.5	> 52%
red, mature seeds, canned, solids and liquids	30.5	> 52%
red, mature seeds, cooked, boiled, with salt	30.5	> 52%
red, mature seeds, cooked, boiled, without salt	30.5	> 52%
all types, mature seeds, cooked, boiled, with salt	trace	n/a
all types, mature seeds, raw	trace	n/a
california red, mature seeds, cooked, boiled, with salt	trace	n/a
california red, mature seeds, cooked, boiled, without salt	trace	n/a
california red, mature seeds, raw	trace	n/a
dark red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
light red, canned, sodium added, sugar added, drained and rinsed	trace	n/a
mature seeds, sprouted, cooked, boiled, drained, with salt	trace	n/a
mature seeds, sprouted, cooked, boiled, drained, without salt	trace	n/a
mature seeds, sprouted, raw	trace	n/a
red, mature seeds, canned, drained solids	trace	n/a
royal red, mature seeds, cooked, boiled with salt	trace	n/a
royal red, mature seeds, cooked, boiled, without salt	trace	n/a
royal red, mature seeds, raw	trace	n/a