Navy Beans
A small, mild white bean with one of the highest fiber contents among common legumes.
Gut Health
Heart Health
Energy
Navy beans offer plant-based protein, fiber, and magnesium. They support heart and digestive health. Use in soups, baked beans, or salads.
Navy Beans
Per
1 cup, cooked (182g)
Calories
255
Vitamin K
1%
Vitamin A
0%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
24%
Magnesium
23%
Potassium
15%
Calcium
10%
Fiber
19.1g
Nutrition Highlights
Fiber, plant protein, folate, manganese
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Soak dried beans for several hours before cooking to shorten cook time and reduce some of the compounds that cause gas.
Absorption Boost
Whole grains — completes the amino acid profile
Vitamin C foods — improves absorption of the beans' non-heme iron
Use Caution If
You have IBS or are FODMAP-sensitive — beans are a common trigger; introduce slowly
You take certain blood pressure medications — beans are potassium-rich, worth tracking on a potassium-sparing diuretic
Storage
Store dried beans in an airtight container indefinitely; refrigerate cooked beans for 4–5 days.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and regularity
Satiety between meals
Objective
(Quarterly)
Fasting blood glucose
Lipid panel