Navy bean salad

Salad

Item Rating: 90/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		48 g	17%
	Dietary Fiber	12.8 g	45%
	Sugars	3.2 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		128.0 mg	9%
Iron		4.0 mg	22%
Potassium		640.0 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 72 cal (22.0%)

Protein: 64 cal (19.5%)

Carbs: 192 cal (58.5%)

About Navy bean salad

Navy bean salad is a healthy dish crafted primarily with navy beans, which are small, oval-shaped legumes known for their creamy texture. Originating from traditional American and Mediterranean cuisines, it often incorporates ingredients such as fresh vegetables, olive oil, and herbs, making it a versatile, nutrient-rich choice. Navy beans are a great source of plant-based protein, dietary fiber, and essential vitamins like folate and minerals like iron and potassium. Typically low in fat and calories, navy bean salad offers a balanced blend of macronutrients while contributing to cardiovascular health and digestive well-being.

Health Benefits

• Supports heart health due to potassium content, which helps regulate blood pressure.
• Promotes digestive health as navy beans are high in dietary fiber (approximately 9.6 g per ½ cup cooked serving).
• Rich in folate (approximately 128 mcg per ½ cup cooked), which is essential for proper cell function and DNA synthesis.

Dietary Considerations

Allergens: Contains None naturally, but check for cross-contamination or additions like nuts or dairy.

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Legume-free diets, low-fodmap diets (beans high in oligosaccharides)

Selection and Storage

Store cooked navy beans and salad components in an airtight container in the refrigerator for up to 3-5 days. Mix fresh ingredients before serving for optimal texture and flavor.

Common Questions About Navy bean salad Nutrition

Is Navy Bean Salad high in protein?

Navy Bean Salad is a good source of plant-based protein, primarily due to the navy beans. A 1-cup serving typically contains around 14-15 grams of protein, making it a filling and nutritious option for vegetarians and vegans.

Can I eat Navy Bean Salad on a keto diet?

Navy Bean Salad is not ideal for a strict keto diet due to the carbohydrate content of navy beans. A 1-cup serving can contain about 40 grams of carbohydrates, including fiber, which exceeds the daily limits for most keto plans. It may fit in a low-carb diet that is less restrictive on carbohydrates.

What are the health benefits of Navy Bean Salad?

Navy Bean Salad is rich in fiber, providing around 10-12 grams per cup, which supports digestion and heart health. It also offers B vitamins like folate, magnesium, and antioxidants that promote overall wellness. However, watch sodium levels if it's made with high-salt dressings or canned beans.

What is the recommended portion size for Navy Bean Salad?

A typical serving size of Navy Bean Salad is about 1 cup, which provides a balanced amount of nutrients, including protein, fiber, and vitamins. For calorie-conscious eaters, this portion size contains approximately 240-260 calories depending on added ingredients like olive oil or dressings.

How does Navy Bean Salad compare to Chickpea Salad in nutrition?

Navy Bean Salad generally provides more protein per serving (14-15 grams vs. 7-8 grams in chickpeas) but also contains slightly more carbohydrates. Chickpeas have slightly more iron and zinc, while navy beans offer higher levels of magnesium and fiber, so both are nutritional powerhouses with varying strengths.

Data Sources & Scientific References