Nutritional Value of Navy Beans

Navy Beans comprise of one of 13,000 species that fall under the family of legumes. It is counted amongst the plants that produce edible pods. The fruits of the plant, known by the same name, can be seen in the form of small, pea-sized beans, which have a creamy white color and have a mid flavor. Navy beans are available in the dried and canned variety, throughout the year. They are dense and smooth in nature, are fat free and have high quality protein content. Read on to explore navy beans nutrition facts in detail.

Navy Beans Nutrition Facts

Amount of Navy Beans: 1 cup

Total Weight of Navy Beans: 182 g

Nutrients	Amount
Calories
Total Calories	258.44
Calories From Fat	9.34
Calories From Saturated Fat	2.42
Fiber
Dietary Fiber	11.65 g
Soluble Fiber	3.39 g
Insoluble Fiber	8.26 g
Sugar
Total Sugar	4.00 g
Disaccharides	0.91 g
Other Carbs	32.23 g
Fats
Total Fat	1.04 g
Saturated Fat	0.27 g
Mono Fat	0.09 g
Poly Fat	0.45 g
Basic Components
Protein	15.83 g
Carbohydrates	47.88 g
Water	114.99 g
Ash	2.24 g
Vitamins
Vitamin A	3.64 IU
Vitamin A Carotenoid Beta Carotene	0.36 RE 2.09 mcg
Thiamin	0.37 mg
Riboflavin	0.11 mg
Niacin	0.97 mg
Niacin Equiv	4.09 mg
Vitamin B6	0.30 mg
Vitamin C	1.64 mg
Vitamin E	0.73 mg
Vitamin E	1.08 IU
Vitamin E	2.06 mg
Folate	254.62 mcg
Vitamin K	1.09 mcg
Pantothenic Acid	0.46 mg
Minerals
Calcium	127.40 mg
Copper	0.54 mg
Iron	4.51 mg
Magnesium	107.38 mg
Manganese	1.01 mg
Phosphorus	285.74 mg
Potassium	669.76 mg
Selenium	10.56 mcg
Sodium	1.82 mg
Zinc	1.93 mg
Saturated Fats
16:0 Palmitic	0.25 g
18:0 Stearic	0.02 g
Mono Fats
18:1 Oleic	0.09 g
Poly Fats
18:2 Linoleic	0.24 g
18:3 Linolenic	0.20 g
Other Fats
Omega 3 Fatty Acids	0.20 g
Omega 6 Fatty Acids	0.24 g
Amino Acids
Alanine	0.66 g
Arginine	0.98 g
Aspartate	1.91 g
Cystine	0.17 g
Glutamate	2.42 g
Glycine	0.62 g
Histidine	0.44 g
Isoleucine	0.70 g
Leucine	1.26 g
Lysine	1.09 g
Methionine	0.24 g
Phenylalanine	0.86 g
Proline	0.67 g
Serine	0.86 g
Threonine	0.67 g
Tryptophan	0.19 g
Tyrosine	0.45 g
Valine	0.83 g

Buying & Storing Tips

While buying the prepackaged containers or bulk bins of navy beans, make sure that the lid has been properly secured and sealed.
In case you are planning to buy canned beans, do ensure that they do not contain extra salt or additives.
When you are buying navy beans, check that there is no evidence of moisture or insect damage and the beans are whole (not cracked).
For storing dried navy beans, an airtight container will be the best bet. Keep the container in a cool, dry and dark place and your beans will easily keep for up to 12 months.
If you have cooked the beans, put them in a covered container and tighten the lid. Now, keep inside the refrigerator, where they will remain fresh for about three days.

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