Beans, great northern, mature seeds, cooked, boiled, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Great Northern beans are small, oval-shaped white beans prized for their delicate, slightly nutty flavor and creamy, velvety texture when cooked. They are a nutritional powerhouse, offering a remarkable 8.33g of protein and 7g of fiber per 100g serving, all for just 118 calories. Their mild taste makes them a perfect canvas for absorbing rich broths, herbs, and spices.
Calorie split: 27% protein · 69% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love Great Northern beans for their ability to become luxuriously creamy while holding their shape, making them ideal for soups and stews. Their subtle, earthy flavor is incredibly versatile, pairing beautifully with everything from smoky ham to bright herbs like rosemary and thyme.
⚠️ Watch-outs & how to enjoy it better
Like all beans, they contain oligosaccharides that can cause gas and bloating in some individuals. To counteract this, soak the dry beans overnight, discard the soaking water, and cook them thoroughly; starting with a small portion is also wise. They are also a common allergen for some, and their high fiber content, while beneficial, can be problematic for those with certain digestive sensitivities if introduced too quickly.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber to support digestive health and satiety.
- Low in fat and sodium (when cooked without salt).
- Rich in essential minerals like iron, magnesium, and potassium.
- Provides complex carbohydrates for sustained energy release.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Great Northern beans are often called 'navy beans' because they were a staple food for sailors in the U.S. Navy in the 19th century due to their long shelf life and high nutritional value.
Full nutrition (USDA data · scales with serving)
| Water | 69.0 g |
| Energy | 118 kcal |
| Energy | 494 kj |
| Protein | 8.3 g |
| Total lipid (fat) | 0.45 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 21.1 g |
| Fiber, total dietary | 7.0 g |
| Calcium, Ca | 68.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 165 mg |
| Potassium, K | 391 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 0.52 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.68 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 102 ug |
| Folic acid | 0.00 ug |
| Folate, food | 102 ug |
| Folate, DFE | 102 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 g |
| SFA 16:0 | 0.13 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 18:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.08 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.35 g |
| Isoleucine | 0.37 g |
| Leucine | 0.67 g |
| Lysine | 0.57 g |
| Methionine | 0.13 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.23 g |
| Valine | 0.44 g |
| Arginine | 0.52 g |
| Histidine | 0.23 g |
| Alanine | 0.35 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.33 g |
| Proline | 0.35 g |
| Serine | 0.45 g |
FAQ
What is the difference between Great Northern beans and cannellini beans?
Great Northern beans are smaller and have a more delicate, nutty flavor, while cannellini beans are larger, meatier, and have a more pronounced earthy taste. Both are white beans and can often be used interchangeably in recipes.
How do I store cooked Great Northern beans?
Store cooked beans in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 6 months. For best results, freeze them in their cooking liquid to retain moisture.
Can I use canned Great Northern beans instead of dried?
Yes, canned beans are a convenient substitute. Rinse them under cold water to remove excess sodium and reduce the metallic taste. Use about 1.5 cups of canned beans to replace 1 cup of dried beans.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.18 kcal/g · 28% calories from protein · 7.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.