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One-half cup of kidney beans has approximately 130 calories — nine calories from fat (0.0 saturated), and 1/2-cup of canned organic small red beans has approximately 100 calories — four from fat (0.0 saturated).

Red Beans

The "red beans" group includes dark-red kidney beans and small pinto beans, which provide lots of fiber, iron, magnesium, potassium, copper, thiamin and protein. And the best news may be that red beans are low in fat and calories.

Potato Beet Salad
Red Beans and Greens Salad (Courtesy: Food Network's Rachael Ray)
Creole Chicken, Red Beans and Soup (Courtesy: Food Network's Emeril Lagasse)
Pinto Bean Salsa Salad (Courtesy: Food Network Kitchens)
Chipotle Tamale Pie (Courtesy: Food Network's Ingrid Hoffmann)

One-half fillet of Atlantic-farmed, dry-heat cooked salmon has approximately 367 calories — 198 calories from fat (4.5g saturated), and canned pink salmon has approximately 631 calories — 247 from fat (6.9 saturated).

Salmon

Fish is a good source of protein and doesn't have the high saturated fat that many meat products contain. Salmon is high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help increase your overall health and energy level. These particular fatty acids also help in preventing heart disease, cancer, depression and Alzheimer's.

Smoked Wild Irish Salmon Millefeuille
Seared Salmon With Artichoke Salsa
Wasabi Pea Crusted Salmon
Citrus Salmon Wrapped in Banana Leaves
Copper River Salmon With Caviar

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