Beans, navy, mature seeds, canned
Whole food · Legumes and Legume Products
Photo: Wikipedia
Navy beans, also known as haricot beans, are small, oval-shaped legumes that turn creamy and smooth when cooked. Canned versions offer a mild, slightly nutty flavor and a tender, velvety texture that easily absorbs surrounding sauces and seasonings. Nutritionally, they are a low-fat, high-fiber powerhouse, providing a substantial 5.1g of dietary fiber per 100g to support digestive health.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love canned navy beans for their incredible convenience and mild, versatile flavor that acts as a blank canvas. They are a beloved staple in comforting dishes like hearty soups, classic baked beans, and creamy dips, deeply embedded in home cooking traditions.
⚠️ Watch-outs & how to enjoy it better
As a legume, they contain oligosaccharides which can cause gas and bloating in some individuals. Canned versions are often high in sodium, which is a concern for blood pressure management. To counteract this, rinse the beans thoroughly under cold water to remove up to 40% of the added sodium, and introduce them into your diet gradually to allow your digestive system to adapt.
Key benefits
- Excellent source of plant-based protein (7.53g per 100g).
- Very high in dietary fiber, promoting satiety and gut health.
- Virtually fat-free, with only 0.43g per 100g.
- Good source of complex carbohydrates for sustained energy.
- Contains essential minerals like iron and folate.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'navy bean' is believed to come from their historical use as a staple food for sailors in the United States Navy for over a century, owing to their long storage life in canned form.
Full nutrition (USDA data · scales with serving)
| Water | 70.5 g |
| Energy | 113 kcal |
| Energy | 473 kj |
| Protein | 7.5 g |
| Total lipid (fat) | 0.43 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 5.1 g |
| Total Sugars | 0.28 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 47.0 mg |
| Phosphorus, P | 134 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 336 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.38 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.49 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 62.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 62.0 ug |
| Folate, DFE | 62.0 ug |
| Choline, total | 26.9 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.28 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.53 g |
| Methionine | 0.10 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.18 g |
| Valine | 0.43 g |
| Arginine | 0.41 g |
| Histidine | 0.21 g |
| Alanine | 0.34 g |
| Aspartic acid | 0.94 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.30 g |
| Proline | 0.43 g |
| Serine | 0.47 g |
FAQ
Do I need to cook canned navy beans?
No, canned navy beans are fully cooked and ready to eat after rinsing. You can add them directly to soups, salads, or casseroles, or simply heat them through if you prefer them warm.
What's the difference between navy beans and great northern beans?
They are very similar and often used interchangeably. Navy beans are slightly smaller, oval-shaped, and have a denser, creamier texture when cooked, making them ideal for purees and baked beans. Great northern beans are larger, more oval, and hold their shape a bit better.
How can I reduce the gas caused by beans?
Rinsing canned beans helps. For dried beans, soaking them overnight and discarding the soaking water, then cooking them thoroughly, can significantly reduce the gas-causing compounds. Starting with a small portion and increasing gradually also helps your system adjust.
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 1.13 kcal/g · 27% calories from protein · 5.1 g fiber · 0.3 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: 1.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.