Beans, navy, mature seeds, cooked, boiled, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Navy beans, when cooked, become tender, creamy, and subtly nutty, with a mild flavor that readily absorbs seasonings. They are a nutritional powerhouse, delivering an impressive 10.5 grams of fiber and over 8 grams of plant-based protein in a low-fat, low-sugar package.
Calorie split: 23% protein · 73% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love navy beans for their velvety texture and chameleon-like ability to soak up the flavors of smoky ham, aromatic herbs, or tangy tomatoes, making them a comforting and versatile staple in soups, stews, and salads.
⚠️ Watch-outs & how to enjoy it better
Their high fiber content can cause gas and bloating in some individuals, especially if introduced to the diet quickly. To counteract this, start with smaller portions, ensure they are thoroughly cooked, and consider soaking dried beans overnight before boiling.
Key benefits
- Excellent source of dietary fiber for digestive health.
- High in plant-based protein for muscle maintenance.
- Low in fat and naturally cholesterol-free.
- Provides essential minerals like iron and folate.
- Supports steady energy levels due to complex carbs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Navy beans earned their name from being a staple food for U.S. Navy sailors in the early 20th century, valued for their long shelf life and high nutritional value.
Full nutrition (USDA data · scales with serving)
| Water | 63.8 g |
| Energy | 140 kcal |
| Energy | 585 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 0.62 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 26.1 g |
| Fiber, total dietary | 10.5 g |
| Total Sugars | 0.37 g |
| Sucrose | 0.37 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 15.4 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 53.0 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.53 mg |
| Selenium, Se | 2.9 ug |
| Fluoride, F | 2.2 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.65 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 140 ug |
| Folic acid | 0.00 ug |
| Folate, food | 140 ug |
| Folate, DFE | 140 ug |
| Choline, total | 44.7 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 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 | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 1.3 mg |
| Tocopherol, delta | 0.09 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 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 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.14 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 18:1 c | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.18 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.29 g |
| Isoleucine | 0.39 g |
| Leucine | 0.70 g |
| Lysine | 0.52 g |
| Methionine | 0.11 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.20 g |
| Valine | 0.50 g |
| Arginine | 0.41 g |
| Histidine | 0.21 g |
| Alanine | 0.37 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.33 g |
| Proline | 0.45 g |
| Serine | 0.48 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between navy beans and great northern beans?
Navy beans are smaller, oval-shaped, and have a slightly firmer texture when cooked. Great northern beans are larger, more oval, and tend to be a bit milder and softer, making them better for purees.
How should I store cooked navy beans?
Store cooked navy beans in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 6 months. For best texture, freeze them in their cooking liquid.
Are canned navy beans as nutritious as dried?
Yes, canned navy beans retain most of their fiber, protein, and mineral content. However, they often contain added sodium; look for 'low sodium' or 'no salt added' versions, and rinsing them can reduce sodium by about 40%.
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 1.40 kcal/g · 24% calories from protein · 10.5 g fiber · 0.4 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.