Red Kidney Beans‎ (Rajma) – Health Benefits & Nutritional Facts

Red Kidney Beans‎ (Rajma) – Health Benefits & Nutritional Facts
Main Name: Kidney Beans
Biological Name: Phaseolus vulgaris
Names in Other Languages: Frijol (Spanish), Haricot rouge (French), Patani (Filipino), Fazole (Czech), Rajma (Hindi), Sigappu Kaaramani (Tamil), Chikkuduginjalu (Telugu), Barbati Beej (Bengali), Phanasi (Gujarati), Baragudi Chhui (Oriya), Rajma (Punjabi & Urdu)
If you have ever been to an Indian restaurant and asked for the menu, one of the very first items on the menu will read “Rajma”, a very popular Indian dish. Rajma is actually red kidney beans and they are known for their great taste and nutritious benefits. The dried kidney beans are available throughout the year in prepackaged containers as well as in bulk bins. Apart from serving great taste, it provides necessary proteins to the body and boosts the immunity of the system. Kidney beans are very rich in soluble fiber content which helps in blood sugar levels, hence preventing diabetes. Its other health benefits include lowering cholesterol levels and reducing the risk of certain diseases like stroke, high blood pressure, and coronary heart disease. Kidney beans contain the vitamin thiamine which is very important for the cognitive functions of brain, to prevent age-related impairment in mental function (senility) and Alzheimer’s disease. It also plays a pivotal part in enzymatic reactions of energy production. The magnesium content of kidney beans effectively relaxes the muscles, nerves and blood vessels, and prevents the adverse effects of conditions like asthma, muscle soreness, and migraine headaches. There are still loads of health benefits of kidney beans that you probably aren’t aware of yet. Browse through the following sections to discover the myriad of secret and healthful benefits of kidney beans.
Kidney beans and other beans falling into this category such as pinto beans, navy beans and black beans are scientifically known as Phaseolus vulgaris. They are together known as “common beans” as they are all derived from a single bean ancestor originating in Peru. From Peru, migrating Indian traders spread these beans throughout South and Central America. In the 15th century, Spanish explorers introduced these beans to Europe on their return from their voyages to the New World. Later, these Spanish and Portuguese traders introduced kidney beans to Africa and Asia. The inexpensive and high nutritious nature of beans made them popular in many cultures throughout the world. India, China, Indonesia, Brazil, and the United States are the major cultivators of kidney beans currently.


Health Benefits of Kidney Beans

  1. Kidney beans are a rich source of proteins, making them eligible for fulfilling the major daily protein requirements. With eight essential amino acids present in them, kidney beans help in fighting against several diseases and boosting the immunity system.
  2. Kidney beans contain certain antioxidants which have beneficial health effects. Studies indicate that beans with a darker skin color have higher number of antioxidants.
  3. Kidney beans are rich in soluble fiber content which regulates the blood glucose absorption from the body. The soluble fiber forms a gel-like substance by absorbing water from the intestines and slowing down the metabolism process of carbohydrates in the body, hence regulating the blood sugar levels. Regular consumption of kidney beans also helps in preventing diabetes.
  4. The dietary fiber present in these beans helps in lowering blood cholesterol levels in the body. It further reduces the risk of certain diseases, like strokes, high blood pressure, and coronary heart disease.
  5. Kidney beans are high in certain nutrients which involve in the process of detoxification, thereby lowering the risk of a number of inflammatory, degenerative, and cardiovascular diseases. Besides, they are important for promoting and maintaining optimal health.
  6. Kidney beans have high quantities of iron; thus, their regular consumption helps in the process of respiration at the cellular level. The iron content of the beans helps in synthesizing hemoglobin to aid in the carriage of oxygen to the cells.
  7. These beans also contain copper which reduces inflammatory conditions, like rheumatoid arthritis. Copper is also beneficial for promoting certain enzymatic activity which is necessary for maintaining the normal elastic properties of ligaments, joints, and blood vessels.
  8. Kidney beans contain thiamin which plays a significant role in enzymatic reactions of energy production and is critical for cognitive functions of the brain. Its regular intake can avoid age-related impairment in mental function (senility) and Alzheimer’s disease.
  9. Kidney beans contain magnesium which helps in relieving fatigue by relaxing the muscles, nerves, and blood vessels. It further prevents the adverse effects of conditions like asthma, muscle soreness, and migraine headaches.
Kidney Beans Nutrition FactsAmount: 1 cup
Weight: 195 g


Nutrients Amount
Basic Components  
Proteins 44 g
Water 22.8 g
Ash 6.6 g
Total Calories 658
Calories From Carbohydrates 487
Calories From Fats 17
Calories From Proteins 153
Total Carbohydrates 120 g
Dietary Fiber 30 g
Sugar 4.1 g
Fats & Fatty Acids  
Total Fat 2.1 g
Saturated Fat 301 mg
Monounsaturated Fat 160 mg
Polyunsaturated Fat 1.1 g
Omega-3 Fatty Acids 699 mg
Omega-6 Fatty Acids 445 mg
Vitamin C 8.8 mg
Vitamin E 410 mcg
Vitamin K 11 mcg
Thiamin 1.2 mg
Riboflavin 420 mcg
Niacin 4.1 mg
Vitamin B6 775 mcg
Folate 769 mcg
Pantothenic Acid 1.5 mg
Choline 128.5 mg
Calcium 162 mg
Iron 13 mg
Magnesium 269 mg
Phosphorus 793 mg
Potassium 2.7 g
Sodium 23 mg
Zinc 5.4 mg
Copper 1.4 mg
Manganese 2.2 mg
Selenium 6.2 mcg
Fluoride 4.3 mcg
How many calories in kidney beans (per 100 gm)
Kidney beans contain 337 calories per 100 g of their weight.
How to Buy Kidney Beans
  • Kidney beans are available in both prepackaged containers as well as in bulk bins. If you are purchasing kidney beans in bulk bins, make sure that the bins are properly covered.
  • It is recommended that you buy kidney beans from a store with a good product turnover to ensure its maximal freshness.
  • While buying kidney beans, always look for any signs of moisture or insect damage. Further, the beans should be whole and not cracked.
  • While buying canned kidney beans, avoid those containing extra salt and additives.
Kidney Beans Storage Tips
  • Kidney beans should be stored in an airtight container in a cool, dry and dark place. This way they can be stored up to twelve months.
  • Cooked kidney beans, when stored in a covered container in the refrigerator, can remain fresh for about three days.