How healthy are navy beans?
Are navy beans healthy? Yes, for most people. Navy beans score 68/100 on the HowHealthyIs Score: 100 g provide 140 kcal, 11 g fiber and 8.2 g protein. Navy beans are among the highest-fiber beans, with folate and magnesium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Navy beans rank higher than 68% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber27%
- Protein12%
- Iron9%
- Magnesium9%
- Potassium6%
- Calcium4%
- Vitamin C1%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 67 minus 0 = 67. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in navy beans?
Calories255kcal
Protein15g
Carbohydrates47g
Fat1.1g
Fiber19g
Sugars0.7g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 140 kcal | 255 kcal | |
| Protein | 8.2 g | 15 g | 30% |
| Carbohydrates | 26 g | 47 g | 17% |
| Fiber | 11 g | 19 g | 68% |
| Sugars | 0.4 g | 0.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.6 g | 1.1 g | 1% |
| Saturated fat | <0.1 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.9 mg | 1.6 mg | 2% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 69 mg | 126 mg | 10% |
| Iron | 2.4 mg | 4.3 mg | 24% |
| Potassium | 389 mg | 708 mg | 15% |
| Magnesium | 53 mg | 96 mg | 23% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Beans, navy, mature seeds, cooked, boiled, without salt" (FDC 173746). Values rounded.
Why are navy beans good for you?
- 19 g fiber in 1 cup cooked, 68% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 15 g protein in 1 cup cooked, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.3 mg iron in 1 cup cooked, 24% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Soups and stews
- Homemade baked beans with less sugar
What should you watch out for?
- Baked beans in sauce add sugar and salt to an otherwise excellent food.
Similar foods
Navy beans are already one of the most nutrient-dense legumes we cover.
How do navy beans compare?
Common questions about navy beans
How many calories are in navy beans?
100 g of navy beans has 140 kcal. A typical portion, 1 cup cooked (182 g), has about 255 kcal.
How much protein is in navy beans?
Navy beans have 8.2 g of protein per 100 g, or about 15 g in 1 cup cooked.
Are navy beans good for weight loss?
Navy beans are fairly calorie-dense (140 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 255 kcal.