Nutrients in Kidney or white beans
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B9 (folate / folic acid) | 230 mcg DFE | 57% | 57% |
| Copper | 380 mcg | 42% | 42% |
| Vitamin B1 (thiamin) | 0.28 mg | 25% | 23% |
| Magnesium | 74 mg NIH | 24% | 19% |
| Iron | 4 mg NIH | 22% | 50% |
| Zinc | 1.5 mg NIH | 19% | 14% |
| Choline | 54 mg | 13% | 9.8% |
| Vitamin B2 (riboflavin) | 0.1 mg NIH | 9.1% | 7.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Beef and bean stew with bulgur
- Bean salad with parsley, lemon and olive oil
- White bean and kale soup with whole-wheat bread
- Chicken bowl with brown rice, beans, red pepper and avocado
- Beef chili with beans and brown rice
- Bean tacos in whole-wheat tortillas with tomato and cheese
- White bean stew (fasolia) with lamb and rice
- Tuna with white beans, parsley and lemon
- Minestrone with beans, pasta, cabbage and carrot
- Lamb with white beans and spinach
- Breakfast wrap with eggs, beans and red pepper
- Turkey chili with beans and sweet potato
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)