Beans, Dry, Navy (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Navy beans, when dried, are small, oval, and ivory-colored legumes with a dense, starchy texture that becomes creamy and mild when cooked. They are a nutritional powerhouse, packing an impressive 24.1 grams of protein per 100g in their dehydrated state, making them a staple for plant-based protein.
💚 Why it's loved
People love navy beans for their incredibly versatile, mild, and slightly nutty flavor that acts as a perfect canvas for bold seasonings like smoky ham, garlic, or herbs. Their ability to break down into a creamy texture makes them ideal for hearty soups, stews, and classic baked beans.
⚠️ Watch-outs & how to enjoy it better
As with most legumes, navy beans contain oligosaccharides that can cause gas and bloating in some individuals. To counteract this, soak dried beans thoroughly (12+ hours) and discard the soaking water, or use a pressure cooker. They also contain phytic acid, which can inhibit mineral absorption; soaking and cooking significantly reduces this effect.
Key benefits
- Excellent source of plant-based protein
- High in dietary fiber for digestive health
- Rich in minerals like iron, magnesium, and potassium
- Low in fat and naturally cholesterol-free
- A cost-effective staple for nutrient-dense meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Navy beans earned their name because they were a primary staple in the United States Navy's diet from the mid-1800s through World War II, valued for their long storage life and high nutritional value.
Full nutrition (scales with serving)
| Water | 0.00 g |
| Protein | 24.1 g |
| Total lipid (fat) | 1.5 g |
| Fiber, total dietary | 4.3 g |
| Starch | 38.1 g |
| Calcium, Ca | 229 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 180 mg |
| Phosphorus, P | 523 mg |
| Potassium, K | 1470 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 2.2 mg |
| Sulfur, S | 244 mg |
| Nickel, Ni | 220 ug |
| Molybdenum, Mo | 840 ug |
| Cobalt, Co | 38.9 ug |
| Boron, B | 1220 ug |
FAQ
What's the difference between navy beans and great northern beans?
Navy beans are smaller, more oval, and have a slightly stronger flavor. Great Northern beans are larger, more oval-shaped, and have a milder taste and firmer texture, making them better for salads. Nutritionally, they are very similar.
Can I use canned navy beans instead of dried?
Yes, canned navy beans are a convenient shortcut. They are already cooked, so simply rinse them to reduce sodium by about 40% before adding to soups, stews, or salads. Use about 1.5 cups of canned beans to replace 1 cup of dried beans in a recipe.
Why do my dried navy beans sometimes not soften?
Old beans or beans stored in very dry conditions can become hard. Adding an acidic ingredient (like tomatoes or vinegar) too early in cooking can also prevent softening. Always soak beans first, cook them in plain water or broth until tender, and add acidic ingredients only in the last 30 minutes of cooking.