Navy beans are among the most popular legumes globally.
These small, white beans are a common ingredient in many dishes worldwide; and they’re the primary ingredient in Baked Beans.
In this article, we’ll explore the nutritional values of navy beans, their potential benefits and downsides, and examine findings from current scientific research.
First, let’s take a closer look at the nutritional properties of navy beans.
Using data from the USDA’s FoodData Central database, the following tables display the nutritional profile of navy beans (1).
All values are based on a 182-gram cup of cooked navy beans. Daily values have been calculated using USDA data in conjunction with the FDA’s published daily values (2).
Nutrient
Amount
% Daily value
Calories
255 kcal
Carbohydrates
47.3 g
17.2%
Fiber
19.1 g
68.2%
Sugars
0.67 g
Fat
1.13 g
1.4%
Saturated
0.18 g
0.9%
Monounsaturated
0.26 g
Polyunsaturated
0.89 g
Omega-3
0.32 g
Omega-6
0.25 g
Protein
15.0 g
30%
Cholesterol
0 mg
0%
Table 1: Nutritional values for cooked navy beans per 182-gram cup
As indicated in the table, a 182-gram cup serving of cooked navy beans provides approximately 255 calories.
Navy beans are low in fat and are primarily a source of carbohydrates, fiber, and protein.
Vitamins
Vitamin
Amount
% Daily value
Choline
81.4 mg
14.8%
Folate, DFE
255 mcg
63.8%
Vitamin A, RAE
0 mcg
0%
Vitamin B1 (thiamin)
0.43 mg
35.8%
Vitamin B2 (riboflavin)
0.12 mg
9.2%
Vitamin B3 (niacin)
1.18 mg
7.4%
Vitamin B5 (pantothenic acid)
0.48 mg
9.6%
Vitamin B6
0.25 mg
14.7%
Vitamin B12
0 mcg
0%
Vitamin C
1.64 mg
1.8%
Vitamin D
0 mcg
0%
Vitamin E
0.02 mg
0.4%
Vitamin K
1.1 mcg
0.9%
Table 2: The vitamin composition of cooked navy beans per 182-gram cup
Minerals
Mineral
Amount
% Daily value
Calcium
126 mg
9.7%
Copper
0.38 mg
42.2%
Iron
4.3 mg
23.9%
Magnesium
96.5 mg
23.0%
Manganese
0.96 mg
41.7%
Phosphorus
262 mg
21%
Potassium
708 mg
15.1%
Selenium
5.28 mcg
9.6%
Sodium
0 mg
0%
Zinc
1.88 mg
17.1%
Table 3: The mineral composition of cooked navy beans per 182-gram cup
7 Potential Benefits of Navy Beans
Let’s now explore some potential benefits of consuming navy beans, based on their nutritional profile and scientific research.
1) Navy Beans Can Lower LDL Cholesterol
You can sometimes hear LDL-C (low-density lipoprotein cholesterol) referred to as “bad cholesterol” because elevated levels are strongly associated with an increased risk of cardiovascular disease (3).
Diet can influence LDL-C levels, with certain foods able to either raise or lower them.
Several studies have investigated the impact of navy bean consumption on LDL-C, and the results suggest that navy beans may lower LDL-C:
A four-week randomized controlled trial involving 73 adults found that consuming canned beans, including navy beans, lowered LDL-C compared to a control group eating white rice. A 180-gram cup of beans per day lowered LDL-C by 8.08% over four weeks, compared to a cup of white rice (4).
A 2012 meta-analysis of randomized controlled trials found “strong evidence” that non-soy legumes, including navy beans, lower LDL-C (5).
A four-week randomized, controlled crossover trial found that consuming half a cup of Baked Beans per day led to a 5.4% mean reduction in LDL-C compared to the control group (6). Navy beans are the type of beans used in Baked Beans.
Key Point: Consuming navy beans can lower LDL-C levels, potentially reducing the risk of cardiovascular disease.
2) A Good Source of Protein
Navy beans are an excellent source of protein, with a 182-gram cup serving offering 15 grams of protein (1).
Protein is essential for the growth and maintenance of muscle, tissues, and bone (7).
Consuming adequate protein is also crucial for sports performance and for healthy aging.
As we age, consuming sufficient protein can help to prevent the loss of bone density and lean muscle mass (8, 9).
Key Point: Navy beans provide high levels of protein, which plays an important role in bone, muscle, and overall health.
3) Rich In B Vitamins
As shown in the nutritional values section, navy beans significant amounts of B vitamins.
A 182-gram cup offers more than 60% of the daily value for folate, over 35% for thiamin, and nearly 15% for vitamin B6.
These vitamins are all essential and play a vital role in converting food into energy (10).
In the case of folate, it plays a crucial role in supporting a healthy pregnancy. A sufficient folate intake (400 mcg per day) helps to prevent complications such as neural tube defects (11, 12).
Key Point: Navy beans are a great source of B vitamins, especially folate and thiamin.
4) May Lower the Risk of Colorectal Cancer
Research suggests that navy beans have effects that may decrease the risk of developing colorectal cancer.
A 2023 randomized controlled crossover trial involving 55 “high risk” patients showed that added a cup of beans to their diet improved gut health by increasing beneficial bacteria and reducing markers of inflammation. However, these beneficial changes reversed when particpants switched back to their usual diet (13).
Previous studies have demonstrated that navy beans may positively affect metabolic pathways and colonic health, potentially protecting against colorectal cancer (14, 15).
Key Point: Consuming navy beans can positively impact markers of gut health, which may potentially lower the risk of colorectal cancer.
5) Navy Beans Are An Excellent Source of Fiber
With over 19 grams of fiber per 182-gram cup serving, navy beans are among the most fiber-rich foods in the human diet.
Just one cup provides more than two-thirds of the recommended ‘daily value’ intake of 28 grams, based on a 2000-calorie diet (1, 2).
Fiber provides several benefits, including:
Navy beans contain both soluble and insoluble fiber (16). Soluble fiber acts as a prebiotic by feeding the beneficial bacteria that reside in the gut (17).
Insoluble fiber promotes regularity and may lower the risk of constipation (18).
Fiber also helps to regulate post-prandial (post meal) blood sugar responses to food (19, 20).
Soluble fiber helps to lower LDL cholesterol (21).
Key Point: Navy beans are one of the best dietary sources of fiber.
6) High in Essential Minerals
Another benefit of navy beans is that they are high in a broad range of essential minerals.
For instance, a 182-gram cup of cooked navy beans provides at least 15% of the daily value for:
Copper
Iron
Magnesium
Manganese
Potassium
Zinc
Some of these minerals are present at significantly higher levels.
Key Point: Navy beans are a mineral-rich choice of food.
7) Increased Intake of Shortfall Nutrients
A 2024 study using data from the National Health and Nutrition Examination Survey (2001-2018) found that bean-rich dietary patterns were associated with a greater intake of “shortfall nutrients” like calcium, choline, fiber, folate, iron, magnesium, potassium and vitamin E (22).
It should be noted that dietary fiber, calcium, and potassium are identified as ‘nutrients of public health concern’ by the Dietary Guidelines for Americans due to widespread underconsumption (23).
The study demonstrated that intakes of dietary fiber, potassium, and calcium were “significantly higher” in dietary patterns that incorporated beans compared to diets without beans (22).
Key Point: Consuming navy beans can help to boost intake of shortfall nutrients like calcium, fiber, and potassium.
Potential Downsides of Navy Beans
As with most foods, there are some potential drawbacks to consider about navy beans.
Rare Allergies
While allergies to legumes other than lupins, peanuts, and soy are uncommon, they do exist. Anyone suspecting they have an allergy to navy beans should consult a health professional.
According to Dr. Scott Sicherer, an associate professor of pediatrics at the Jaffe Food Allergy Institute, Mount Sinai School of Medicine, individuals with peanut allergy have an approximate 5% risk of cross-reactivity to navy beans (24).
Symptoms of Digestive Discomfort
A sudden increase in fiber intake can sometimes lead to gastrointestinal symptoms such as gas and bloating.
Research indicates that “sudden shifts from low-fiber to high-fiber diets“can produce such effects (25, 26).
For this reason, it is a good idea to increase fiber intake slowly rather than implementing a sudden, instant change.
This should hopefully allow time for the digestive system to grow accustomed to the increased fiber intake.
In the case of navy beans, this could involve adding quarter of a cup for a few days, before moving to half a cup, and eventually a full cup serving.
Key Point: There are not many dietary downsides to navy beans. However, rare allergies and digestive issues due to suddenly moving to a high-fiber diet are worth consideration.
Other Considerations
Here are some other factors worth consideration when using navy beans.
Dried vs Pre-cooked (Canned)
Navy beans are available in two forms: dried and canned.
The dried beans work out significantly cheaper per serving but require cooking for approximately 60-90 minutes, which takes both time and energy.
In contrast, canned beans are more expensive per gram, but they are pre-cooked and only need reheating for several minutes.
The best option really depends on your needs. If batch cooking navy beans, then perhaps buying them in their dried form would be more economical.
As a one-off or for convenience, canned navy beans are the better option.
Ways To Use Navy Beans
If you’re wondering how to use navy beans, here are several easy ways to use them:
Soups and stews: Add the beans to your favorite soup or stew; they’ll absorb its flavor and provide some extra nutrients.
Navy bean fritters: Mash cooked navy beans and mix with salt, pepper, finely chopped onion, and mashed garlic. Form into patties and gently pan-fry until the sides go browned and crispy.
In a curry: With their mild flavor and ability to absorb flavors, navy beans work well in curries.
Salad: Mix cooked navy beans with crunchy vegetables like red bell pepper, red onion, tomato, and sweetcorn. Add a bit of extra virgin olive oil, lemon juice, and salt for flavor, or season as preferred.
Final Thoughts
Navy beans offer substantial nutritional benefits, including large amounts of protein and fiber, B vitamins, and essential minerals.
Since they are also associated with several potential health benefits, navy beans would appear to be a beneficial dietary addition.
However, it is worth noting that navy beans share similar nutritional characteristics to several other legumes, including cannellini beans and lima beans.
Rather than one specific variety, incorporating any of these beans into the diet is likely to be a beneficial choice.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.
