Know what’s on your plate
Navy beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 337 kcal —
- Protein 22 g 45%
- Carbohydrate 45 g 17%
- Fat 1.5 g 2%
- Saturated fat 0.2 g 1%
- Fibre 15 g 55%
- Sugars 3.9 g —
- Sodium 5 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.02 mg 0%
- Vitamin K 2.5 µg 2%
- Thiamin (B1) 0.78 mg 65%
- Riboflavin (B2) 0.16 mg 13%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.74 mg 15%
- Vitamin B6 0.43 mg 25%
- Folate (B9) 364 µg 91%
- Vitamin B12 0 µg 0%
- Choline 87.4 mg 16%
Minerals
- Calcium 147 mg 11%
- Iron 5.5 mg 31%
- Magnesium 175 mg 42%
- Phosphorus 407 mg 33%
- Potassium 1185 mg 25%
- Zinc 3.7 mg 33%
- Copper 0.83 mg 93%
- Manganese 1.4 mg 62%
- Selenium 11 µg 20%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 337 | 22 g | 46 g | 1.5 g |
| 1 × cup | 208 g | 701 | 46 g | 95 g | 3.1 g |
| 2 × cup | 416 g | 1402 | 93 g | 189 g | 6.2 g |
| ½ × cup | 104 g | 350 | 23 g | 47 g | 1.6 g |
| 3 × cup | 624 g | 2103 | 139 g | 284 g | 9.4 g |
| 4 × cup | 832 g | 2804 | 186 g | 378 g | 13 g |
Similar foods
- Sprouted navy beansmature seeds, raw67 kcal / 100 g
- Navy bean sproutsmature seeds, boiled, drained78 kcal / 100 g
- White beansmature seeds, raw333 kcal / 100 g
- Small white beansmature seeds, raw336 kcal / 100 g
- Great northern beansmature seeds, raw339 kcal / 100 g
- White been
- Haricot beanswhole, dried, raw286 kcal / 100 g
- Dried white beanraw308 kcal / 100 g
- Kidney beansall types, mature seeds, raw333 kcal / 100 g
- Red kidney beansmature seeds, raw337 kcal / 100 g
Questions about Navy beans
Do you need to soak navy beans before cooking them?
Soaking is optional, but it helps them cook more evenly and can shorten the simmer. Cover dried beans generously with cold water overnight, then drain and rinse before cooking.
How long do navy beans take to cook?
After soaking, simmer them gently in fresh water for about 45–60 minutes, checking for tenderness; unsoaked beans can take 1½–2 hours. Keep them covered with water and add tomatoes, vinegar or other acidic ingredients only once they are tender.
Can you cook navy beans without soaking them first?
Yes. Rinse and sort the beans, cover them with plenty of fresh water, bring to a boil, then simmer gently until creamy inside, usually 1½–2 hours. Top up with hot water if the beans stop being covered.
What can you make with navy beans?
They are a classic choice for baked beans and work well in bean soups, stews and casseroles. Their mild flavour also suits a mash with olive oil, garlic and herbs.
What can you use instead of navy beans?
Great northern beans are a close substitute in soups and stews: they hold their shape but are a little larger. Haricot beans also work well in baked beans and casseroles.
How should you store cooked navy beans?
Cool cooked beans promptly, then keep them in a covered container in the fridge and use within 3–4 days. You can also freeze them with a little cooking liquid so they do not dry out.
Are navy beans and great northern beans nutritionally similar?
Yes. Per 100 g, great northern beans have 21.9 g of protein and 20.2 g of fibre; navy beans have 22 g of protein and 15 g of fibre.
Which has more protein, navy beans or white beans?
White beans have slightly more: 23.4 g per 100 g, compared with 22 g in navy beans.
Source: USDA FoodData Central 173745 · per 100 g · carbohydrate per EU label, fibre excluded
