Food guide

Navy Beans

Small white beans used in Boston baked beans, high in fibre and a cheap source of plant protein.

LegumesFibre-RichPlant-Based

Navy Beans, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of navy beans, cooked for fair comparison. Typical serving: 100 g cooked — 140 kcal per 100 g serving.

Nutrition information for Navy Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	140 kcal	140 kcal	100 kcal
Protein	8.2 g	8.2 g	5.9 g
Carbohydrate	26 g	26 g	18.6 g
Fat	0.6 g	0.6 g	0.4 g
Fibre	10.5 g	10.5 g	7.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of navy beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Navy Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.9 mg	0.9 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.01 mg	0.01 mg	<1%
Vitamin K	0.6 µg	0.6 µg	<1%
Thiamin	0.24 mg	0.24 mg	20%
Riboflavin	0.066 mg	0.066 mg	5%
Niacin	0.65 mg	0.65 mg	4%
Vitamin B6	0.14 mg	0.14 mg	8%
Folate	140 µg	140 µg	35%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.27 mg	0.27 mg	5%
Choline	44.7 mg	44.7 mg	8%
Minerals
Calcium	69 mg	69 mg	5%
Iron	2.4 mg	2.4 mg	13%
Magnesium	53 mg	53 mg	13%
Phosphorus	144 mg	144 mg	12%
Potassium	389 mg	389 mg	8%
Sodium	0 mg	0 mg	0%
Zinc	1 mg	1 mg	9%
Selenium	2.9 µg	2.9 µg	5%
Copper	0.21 mg	0.21 mg	23%
Manganese	0.53 mg	0.53 mg	23%

Source: USDA FoodData Central — Beans, navy, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat navy beans?

Useful fibre in a familiar, everyday food.
Small white beans used in Boston baked beans, high in fibre and a cheap source of plant protein.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Tomato, Molasses, Mustard.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.