1 serving (100 grams) contains 140 calories, 9.0 grams of protein, 0.5 grams of fat, and 26.0 grams of carbohydrates.
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Nutrition Information
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 52 g | 18% | |
| Dietary Fiber | 20 g | 71% | |
| Sugars | 1 g | ||
| protein | 18 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128 mg | 9% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1000 mg | 21% | |
* 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
Source of Calories
About Navy beans
Navy beans, also known as haricot beans, are small, cream-colored legumes that are a staple in many cuisines around the world, particularly in American, Mediterranean, and Latin American dishes. Originally cultivated in South America, these beans are highly regarded for their versatility and nutritional value. Navy beans are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. They are also rich in key nutrients, including folate, magnesium, iron, and potassium, while being naturally low in fat and cholesterol-free. Due to their mild flavor, navy beans adapt well to various recipes, such as soups, stews, and casseroles, making them a nutritious and accessible food choice for diverse diets.
Health Benefits
- Rich in dietary fiber (19 grams per cup, cooked), navy beans support healthy digestion and help regulate blood sugar levels.
- A great source of folate (over 60% of the daily recommended intake per cup), which is essential for DNA synthesis and cell repair.
- High in magnesium (96 mg per cup, cooked), which supports muscle relaxation and contributes to heart health.
- Contains plant-based protein (15 grams per cup), which helps maintain muscle mass and supports overall body repair.
- Provides potassium (708 mg per cup), which helps regulate blood pressure and fluid balance.
Dietary Considerations
Selection and Storage
Store dried navy beans in an airtight container in a cool, dark place. For cooked beans, refrigerate in a sealed container for up to 5 days or freeze for longer storage.
Common Questions About Navy beans Nutrition
Are navy beans high in protein?
Yes, navy beans are a good source of protein, providing approximately 15 grams of protein per cooked cup (182 grams). They are an excellent plant-based option for adding protein to meals, especially for vegetarians and vegans.
Can I eat navy beans on a keto diet?
Navy beans are not well-suited for a strict keto diet due to their carbohydrate content. A cooked cup contains about 47 grams of total carbohydrates, including 19 grams of fiber, making them more compatible with moderate or higher-carb diets.
What are the health benefits of navy beans?
Navy beans offer several health benefits: they are high in dietary fiber (19 grams per cup), which promotes digestion and heart health, and contain essential nutrients such as folate, magnesium, and iron. However, due to their starch content, individuals needing to limit carbohydrates should consume them in moderation.
What is the recommended serving size for navy beans?
A typical serving size of navy beans is about one cooked cup (182 grams), which provides approximately 255 calories, 15 grams of protein, and 19 grams of dietary fiber. Adjust serving size based on your caloric needs and dietary goals.
How do navy beans compare to other legumes like black beans or chickpeas?
Navy beans are similar to other legumes in being nutrient-dense, but they have a slightly higher fiber content (19 grams per cup compared to about 15 grams in black beans). They are milder in taste and softer in texture, making them ideal for soups and purees, whereas black beans and chickpeas may be preferred for heartier dishes or salads.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
