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You would think with a name like navy, this bean would be a dark blue hue similar to the color it is seemingly named after. In fact, the navy bean is named after the US Navy due to it being a primary staple in their military cuisine since the 1800s! The navy bean has many similarities to the other popular white beans such as great northern, cannellini and lima beans.
The name navy bean is thanks to its use as a staple food of the US Navy since the 1800’s.
The navy bean is sometimes referred to by other names such as haricot bean, pea beans, small white beans, Boston beans and pearl haricot bean. It is a uniquely smaller white bean than the others in the grouping, and is somewhat of an oval, flat shape. Like other bean varieties it can be grown in both a bush or a vine plant, and this legume is often found canned or dried.
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
Navy beans are extremely versatile and can be used in many different cuisines and dishes. When cooked properly, they add a desirable creamy texture so are often used in vegan dips, sauces and for thickening soups. Let’s learn about why the US Navy has favored these hearty little ‘pearls’ for over 100 years!
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Nutrivore Score for Navy Beans – 269
Navy beans have a Nutrivore Score of 269, making them a medium nutrient-dense food! Plus, they are a low-fat food; navy beans contain 0.6 grams total fat per serving!
Per serving, navy beans are a best source (>50% daily value) of polyphenols; an excellent source (20-50% daily value) of copper, dietary fiber, manganese, vitamin B1 (thiamin), and vitamin B9 (folate); and a good source (10-20% daily value) of alpha-linolenic acid (ALA), iron, magnesium, phosphorus, potassium, protein, vitamin B6 (pyridoxine), and zinc.
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Navy Bean Nutrition Facts
One serving of navy beans is standardized to 1/5 cup raw or about 42 grams (1.5 ounces). When you cook navy beans, they increase in volume: 1 cup raw navy beans is roughly equivalent to 2 1/2 cups cooked navy beans.
Navy Bean Nutrition Facts Per Serving
| Navy beans, raw | Nutrivore Score: 269 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 9.3 grams | Net Carbohydrates: 18.9 grams |
| Calories: 140 | Total Fat: 0.6 grams | Dietary Fiber: 6.4 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.0 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 322.4 μg | 27% DV |
| Vitamin B2 (Riboflavin) | 68.2 μg | 5% DV |
| Vitamin B3 (Niacin) | 0.9 mg | 6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.3 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 178.0 μg | 10% DV |
| Vitamin B7 (Biotin) | ~ | ~ |
| Vitamin B9 (Folate) | 151.4 μg | 38% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 0.0 mg | 0% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.9 mg | 6% DV |
| Vitamin K | 1.0 μg | 1% DV |
| Choline | 36.4 mg | 7% DV |
| Myo-Inositol | 80.6 mg | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.1 g | 0% DV |
| ALA | 223.8 mg | 14% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 1% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 61.2 mg | 5% DV |
| Copper | 346.9 μg | 39% DV |
| Iodine | ~ | ~ |
| Iron | 2.3 mg | 13% DV |
| Magnesium | 72.8 mg | 17% DV |
| Manganese | 589.9 μg | 26% DV |
| Phosphorus | 169.3 mg | 14% DV |
| Potassium | 493.0 mg | 10% DV |
| Selenium | 4.6 μg | 8% DV |
| Sodium | 2.1 mg | 0% DV |
| Zinc | 1.5 mg | 14% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 0.0 μg | ~ |
| Polyphenols | 518.8 mg | ~ |
| Phytosterols | ~ | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Navy Bean Nutrition Varies With Cooking, Sprouting, and Processing
The Nutrivore Score of navy beans varies based on method of preparation and processing. Conveniently, canned navy beans are available at most grocery stores, while sprouted versions of navy beans are germinated by soaking in water until a new plant (or sprout) starts to grow!
| NUTRIVORE SCORE | |
|---|---|
| Navy beans, mature seeds, canned | 223 |
| Navy beans, mature seeds, cooked, boiled, with salt | 242 |
| Navy beans, mature seeds, cooked, boiled, without salt | 246 |
| Navy beans, mature seeds, raw | 269 |
| Navy beans, mature seeds, sprouted, raw | 4251 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in navy beans? Maybe your friends will be too!
Health Benefits of Navy Bean Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/5-cup serving of navy beans and see how they benefit our health.
Navy Beans Provide 518.8 mg of Polyphenols
Navy beans are a best source of polyphenols, providing 518.8 mg of polyphenols per 1/5-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
Navy Beans Provide 39% DV Copper
Navy beans are an excellent source of copper, providing 39% of the daily value per 1/5-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Navy Beans Provide 38% DV Vitamin B9 (Folate)
Navy beans are also an excellent source of vitamin B9 (folate), providing 38% of the daily value per 1/5-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Navy Beans Provide 27% DV Vitamin B1 (Thiamin)
Navy beans are an excellent source of vitamin B1 (thiamin), providing 27% of the daily value per 1/5-cup serving!
Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.
Navy Beans Provide 26% DV Manganese
Navy beans are also an excellent source of manganese, providing 26% of the daily value per 1/5-cup serving!
Manganese is an essential mineral that serves as a cofactor and component of numerous enzymes. Through these roles, it’s involved in carbohydrate metabolism, amino acid synthesis, gluconeogenesis, detoxification, lipid processing, free radical defense, bone and collagen formation, and wound healing. Although the research so far is limited, some evidence suggests that manganese can protect against osteoporosis and diabetes, and may even be involved in seizure disorders. Learn more about manganese here.
Navy Beans Provide 6.4 g of Fiber
Navy beans are an excellent source of dietary fiber, providing 6.4 g of fiber per 1/5-cup serving!
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
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How Much Navy Beans Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
In animal models, navy beans have demonstrated potential anti-cancer properties for colon tumor growth. Navy beans are also known to improve gut microbiome composition and metabolic activity.
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cITATIONS
Expand to see all scientific references for this article.
Clements RS Jr, Darnell B. Myo-inositol content of common foods: development of a high-myo-inositol diet. Am J Clin Nutr. 1980 Sep;33(9):1954-67. doi: 10.1093/ajcn/33.9.1954. PMID: 7416064.
Fineli Finnish Food Composition Database: Beans, White Bean, Navy Bean
Ganesan K, Xu B. Polyphenol-Rich Dry Common Beans (Phaseolus vulgaris L.) and Their Health Benefits. Int J Mol Sci. 2017 Nov 4;18(11):2331. doi: 10.3390/ijms18112331. PMID: 29113066; PMCID: PMC5713300.
USDA Food Central Database: Beans, navy, mature seeds, raw
