Beans, small white, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Small white beans, also known as navy or pea beans, are tiny, oval-shaped legumes that become creamy and tender when cooked. They have a mild, slightly nutty flavor that readily absorbs the seasonings they're cooked with. Nutritionally, they are a powerhouse, offering an impressive 10.4 grams of fiber per 100g alongside a solid plant-based protein boost.
Calorie split: 25% protein · 71% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love these beans for their incredibly versatile, mild flavor that acts as a perfect canvas for smoky, savory, or herbed dishes. Their creamy texture makes them a comforting and satisfying addition to soups, stews, and salads across countless global cuisines.
⚠️ Watch-outs & how to enjoy it better
The added salt in canned or pre-cooked versions can contribute to excessive sodium intake. Their high fiber content may cause digestive discomfort (gas, bloating) for some if introduced too quickly. To counteract, choose low-sodium or no-salt-added versions, rinse canned beans thoroughly, and gradually increase fiber intake while drinking plenty of water.
Key benefits
- Excellent source of dietary fiber for digestive health.
- High in plant-based protein for muscle maintenance.
- Rich in minerals like iron, magnesium, and potassium.
- Low in fat and contains no cholesterol.
- A budget-friendly staple for nutrient-dense meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Navy Bean' got its name because it was a staple food for the United States Navy in the early 20th century, valued for its long shelf life and nutritional value.
Full nutrition (USDA data · scales with serving)
| Water | 63.2 g |
| Energy | 142 kcal |
| Energy | 594 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 0.64 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 25.8 g |
| Fiber, total dietary | 10.4 g |
| Calcium, Ca | 73.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 68.0 mg |
| Phosphorus, P | 169 mg |
| Potassium, K | 463 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.51 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.27 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 137 ug |
| Folic acid | 0.00 ug |
| Folate, food | 137 ug |
| Folate, DFE | 137 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 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 | 0.17 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 18:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.13 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.38 g |
| Isoleucine | 0.40 g |
| Leucine | 0.72 g |
| Lysine | 0.62 g |
| Methionine | 0.14 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.48 g |
| Tyrosine | 0.25 g |
| Valine | 0.47 g |
| Arginine | 0.56 g |
| Histidine | 0.25 g |
| Alanine | 0.38 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.35 g |
| Proline | 0.38 g |
| Serine | 0.49 g |
FAQ
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, and have a more pronounced creamy texture when cooked, making them ideal for purees and soups. Great Northern beans are larger, have a milder flavor, and hold their shape slightly better.
How do I reduce the gas from eating beans?
Soak dried beans for at least 8 hours (or overnight) and discard the soaking water. Rinse canned beans well. Start with smaller portions, and consider adding digestive spices like ginger, fennel, or cumin when cooking. A pinch of baking soda in the cooking water can also help break down the gas-producing compounds.
Can I freeze cooked small white beans?
Yes, they freeze exceptionally well. Let them cool completely, then portion them into freezer-safe bags or containers. They can be frozen for up to 6 months, making meal prep easy.
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 1.42 kcal/g · 25% calories from protein · 10.4 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: 0.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.