Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sprouted navy beans, after a gentle boil, offer a tender, slightly chewy texture and a mild, nutty flavor. They are a lean protein source, packing over 7 grams per 100 grams with minimal fat.
Calorie split: 30% protein · 63% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People appreciate their mild, adaptable flavor that absorbs seasonings beautifully, and their firm texture that holds up well in soups and salads.
⚠️ Watch-outs & how to enjoy it better
The added salt increases sodium content, which can be a concern for those monitoring blood pressure. To counteract, rinse the beans after boiling or choose a no-salt-added version. They also contain lectins, which are reduced by proper boiling.
Key benefits
- Excellent source of plant-based protein
- Low in fat and calories
- Provides essential minerals like iron and folate
- Sprouting may enhance nutrient bioavailability
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Navy' bean gets its name because it was a staple food for sailors in the U.S. Navy for over a century.
Full nutrition (USDA data · scales with serving)
| Water | 76.0 g |
| Energy | 78.0 kcal |
| Energy | 325 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 0.81 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 15.0 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 111 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 250 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.39 mg |
| Manganese, Mn | 0.45 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 17.3 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.23 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.85 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 106 ug |
| Folic acid | 0.00 ug |
| Folate, food | 106 ug |
| Folate, DFE | 106 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 4.0 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 | 0.10 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 18:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.30 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.30 g |
| Isoleucine | 0.31 g |
| Leucine | 0.51 g |
| Lysine | 0.40 g |
| Methionine | 0.07 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.36 g |
| Tyrosine | 0.24 g |
| Valine | 0.36 g |
| Arginine | 0.39 g |
| Histidine | 0.20 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.92 g |
| Glutamic acid | 0.86 g |
| Glycine | 0.24 g |
| Proline | 0.28 g |
| Serine | 0.38 g |
FAQ
Are sprouted navy beans more nutritious?
Sprouting can increase the availability of some nutrients like B vitamins and reduce compounds that inhibit mineral absorption, though the effect varies.
Why are they sometimes called 'pea beans'?
They are small, oval, and white, resembling a large pea, which led to this common alternative name.
How do I reduce the sodium from the canned version?
Rinsing and draining the beans under cold water for a minute can remove a significant portion of the added surface salt.
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 0.78 kcal/g · 36% calories from protein · 0.0 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: 0.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.