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navy beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

white pea beans

Recipes with navy beans + Add to pantry

SERVING

CALORIES

337

PROTEIN

22.3g

CARBS

60.8g

FAT

1.5g

FIBER

15.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories337kcal—

Protein22.3g45%

Carbohydrates60.8g22%

Fiber15.3g55%

Sugar3.9g8%

Total fat1.5g2%

Saturated fat0.17g1%

Trans fat0g—

Cholesterol0mg0%

Water12.1g—

MINERALS

Sodium5.0mg0%

Potassium1185mg25%

Calcium147mg11%

Iron5.5mg31%

Magnesium175mg42%

Phosphorus407mg33%

Zinc3.6mg33%

Copper0.83mg92%

Manganese1.4mg62%

Selenium11µg20%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.02mg0%

Vitamin K2.5µg2%

Thiamin (B1)0.78mg65%

Riboflavin (B2)0.16mg12%

Niacin (B3)2.2mg14%

Pantothenic acid (B5)0.74mg15%

Vitamin B60.43mg25%

Folate (B9)364µg91%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup208g

1 tablespoon13g

1 teaspoon4.3g

1 oz28.4g

1 lb453.6g

1 ml0.9g

1 liter866.7g

HEALTH BENEFITS

Why eat it.

✓Excellent source of dietary fiber, which supports digestive health and promotes satiety.
✓Rich in plant-based protein, essential for muscle building and repair.
✓High in folate, a B-vitamin crucial for DNA synthesis and preventing birth defects.
✓Good source of minerals like manganese, iron, and magnesium, which support metabolism and bone health.

COOKING TIPS

In the kitchen.

1Soak dried beans overnight in water to reduce cooking time and improve digestibility. For a quick soak, cover beans with water, bring to a boil for 2 minutes, then let stand for 1 hour.
2Wait to add salt or acidic ingredients like tomatoes or vinegar until the beans are fully tender, as these can toughen the bean skins and prolong cooking.
3Navy beans have a creamy texture when cooked, making them ideal for purees, dips, soups (like classic Senate bean soup), and baked beans.

STORAGE

Keep it fresh.

Store dried navy beans in an airtight container in a cool, dark, and dry place for up to one year for best quality.
Cooked navy beans can be stored in an airtight container in the refrigerator for 3-5 days or frozen for up to 6 months.

FAQ

Frequently asked questions.

Is navy beans healthy?

Yes, navy beans are highly nutritious. They are an excellent source of dietary fiber, plant-based protein, and essential minerals like iron, magnesium, and manganese. They also provide a significant amount of folate, supporting overall health and well-being.

What are the nutritional values of navy beans?

Per 100g of dried navy beans, you'll find approximately 337 calories, 22.33g of protein, 60.75g of carbohydrates, and 1.5g of fat. They are particularly rich in dietary fiber, contributing to digestive health and satiety.

Are navy beans good for weight loss?

Yes, navy beans can be beneficial for weight loss. Their high fiber content promotes satiety, helping you feel full longer and reducing overall calorie intake. The plant-based protein also aids in muscle maintenance and can boost metabolism.

Are navy beans vegan and gluten-free?

Yes, navy beans are naturally vegan as they are a plant-based legume. They are also naturally gluten-free, making them a suitable food choice for individuals following vegan or gluten-free diets.

Are navy beans keto-friendly?

No, navy beans are not considered keto-friendly. While they offer excellent nutrition, their high carbohydrate content (around 60g per 100g dried) makes them unsuitable for a strict ketogenic diet, which typically limits net carbs to 20-50g per day.

How do you cook dried navy beans?

To cook dried navy beans, first rinse them thoroughly. You can soak them overnight or use a quick soak method (boil for 1 minute, then let stand for 1 hour). Drain the soaking water, add fresh water (about 3 cups per 1 cup of beans), and simmer until tender, usually 1-1.5 hours.

What do navy beans taste like and what are they commonly used for?

Navy beans have a mild, slightly nutty flavor and a creamy texture when cooked. They are famously used in classic dishes like Boston baked beans and various bean soups. Their ability to absorb flavors makes them versatile for stews, chilis, and purees.

How should I store navy beans?

Dried navy beans should be stored in an airtight container in a cool, dark, dry place, where they can last for several years. Cooked navy beans should be refrigerated in an airtight container and consumed within 3-5 days, or frozen for up to 6 months.

How long do navy beans last?

Dried navy beans can last for 2-3 years or even longer if stored properly, though older beans may take longer to cook. Once cooked, navy beans should be eaten within 3-5 days if refrigerated, or they can be frozen for up to 6 months for extended storage.

Do navy beans cause gas, and how can I reduce it?

Like many legumes, navy beans can cause gas due to their oligosaccharide content, which are complex sugars. To reduce this, thoroughly soak dried beans before cooking, drain and rinse them well, and cook them until very tender. Gradually increasing your intake can also help your digestive system adjust.

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