What are the Nutritional Facts about Navy Beans?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Navy beans are rich in plant protein, fibre, iron, and minerals. Learn navy beans nutrition facts, health benefits, and healthy uses.
Introduction
Navy beans, also called haricot beans, are small white beans commonly used in soups, stews, and curries. They are affordable, filling, and very nutritious. Navy beans are an excellent plant-based source of protein and fibre, making them a good choice for vegetarian and vegan diets.
Nutritional Value of Navy Beans (Cooked – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 140 kcal |
| Protein | 8.2 g |
| Carbohydrates | 26 g |
| Dietary Fibre | 10.5 g |
| Total Fat | 0.6 g |
| Iron | 2.4 mg |
| Magnesium | 52 mg |
| Potassium | 393 mg |
| Folate (Vitamin B9) | 140 mcg |
| Zinc | 1.1 mg |
Key Nutrients in Navy Beans
1. Plant-Based Protein
- Supports muscle repair
- Keeps you full for longer
- Ideal for vegetarian diets
2. High Dietary Fibre
- Improves digestion
- Helps control blood sugar
- Supports gut health
3. Folate (Vitamin B9)
- Important for pregnancy
- Supports red blood cell formation
- Helps in cell growth
4. Iron
- Supports oxygen transport
- Helps prevent anaemia
- Combine with vitamin C for better absorption
5. Potassium & Magnesium
- Supports heart health
- Helps control blood pressure
- Supports muscle and nerve function
Health Benefits of Eating Navy Beans
- ❤️ Supports heart health
- ⚖️ Helps with weight management
- 🩸 Supports blood sugar control
- 🌿 Improves digestion
- 💪 Supports muscle health
Are Navy Beans Good for Weight Loss?
Yes. Navy beans help in weight loss because they are:
- High in fibre
- High in protein
- Low in fat
They keep you full and reduce overeating.
Who Should Be Careful with Navy Beans?
- People with digestive sensitivity (soak well)
- Those with IBS or gas issues
- Start with small portions
Healthy Ways to Eat Navy Beans
- Added to soups and stews
- Used in salads
- Cooked in curries
- Avoid deep frying
Conclusion
Navy beans are a nutrient-dense legume rich in protein, fibre, iron, and folate. Including navy beans in your diet can improve digestion, heart health, blood sugar control, and weight management. They are a smart choice for a balanced and healthy diet.