Legumes
Navy Beans
Overview
Why eat navy beans?
Navy beans are one of the richest everyday sources of fiber, delivering nearly 19 g in a single cooked cup alongside 15 g of plant protein and almost no fat. They also carry folate, iron, magnesium and potassium, making them an inexpensive staple for soups, stews and baked beans.
Good to know: If beans leave you gassy, introduce them gradually and rinse canned versions well, since canned varieties also carry added sodium that the plain boiled beans here do not.
Exceptional fiber load
One cooked cup provides 19.1 g of fiber (68% DV), which supports regularity and is linked to steadier blood sugar and healthier cholesterol levels.
Plant protein without the fat
A cup supplies 15 g of protein (30% DV) with only 1.1 g of fat, helping build and maintain muscle in meat-free meals.
Folate and minerals
Navy beans give 140 µg folate per 100 g (35% DV) plus iron, magnesium and copper, nutrients involved in red blood cell formation and energy metabolism.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in navy beans?
Calories
140kcal
Protein
8.2g
Carbs
26g
Fat
0.62g
Fiber
11g
Sugars
0.37g
Minerals
- Calcium69 mg5%
- Iron2.4 mg13%
- Magnesium53 mg13%
- Phosphorus144 mg12%
- Potassium389 mg8%
- Zinc1 mg9%
- Copper0.21 mg23%
- Selenium2.9 µg5%
Vitamins
- Vitamin C0.9 mg1%
- Vitamin E0.01 mg0%
- Vitamin K0.6 µg1%
- Thiamin (B1)0.24 mg20%
- Riboflavin (B2)0.07 mg5%
- Niacin (B3)0.65 mg4%
- Vitamin B60.14 mg8%
- Folate140 µg35%
Other compounds
- Omega-3 ALA0.18 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Beans, navy, mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 173746).View the USDA record ↗ (opens in a new tab).