Navy Beans
How Many Calories in Navy Beans? Nutrition Facts and Benefits
Navy beans (also called haricot or Boston beans) are small, creamy-white legumes prized for their mild flavor and velvety texture. Indigenous to the Americas and later adopted as a staple ration by the U.S. Navy for their long shelf life and dense nutrition, they’re now a versatile favorite in soups, stews, and classic baked beans.
Calories and Nutrition (Average, cooked)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 140 kcal | 26 g | 8.3 g | 0.6 g | 10.5 g | 2 mg |
| 2 | 1 serving (200 g, cooked) | 280 kcal | 52 g | 16.6 g | 1.2 g | 21 g | 4 mg |
Health Benefits of Navy Beans
- High in fiber, which supports digestion, heart health, and healthy cholesterol levels.
- Excellent plant-based protein source that helps maintain muscle and satiety.
- Rich in folate, iron, magnesium, and potassium for energy metabolism and nerve/muscle function.
- Low glycemic impact; may help steady blood sugar when part of a balanced meal.
- Contain resistant starch and prebiotic fibers that nourish a healthy gut microbiome.
Tips for Consuming Navy Beans
- Soak dried beans 8–12 hours and cook until tender; discard soaking water to improve digestibility.
- If using canned beans, choose low-sodium and rinse well to reduce sodium.
- Season with herbs and spices (garlic, cumin, thyme, paprika) and a splash of lemon or vinegar.
- Pair with whole grains (brown rice, quinoa, whole-grain toast) for a more complete amino acid profile.
- Start with 1/2–1 cup portions and increase gradually; add carminative spices like cumin or ginger to reduce gas.