Navy Beans: Calories, Nutrition Facts, and Health Benefits (2026)

Navy beans provide 255 calories per 1 cup cooked (182 g), along with 15 g of protein and 19.1 g of fiber. They contain 1.6 mg of vitamin C and 708 mg of potassium, making them a nutritious choice for a balanced diet.

This page explores the nutritional profile of navy beans, highlighting their benefits per serving. We will examine their impact on common dietary goals and compare them to other legumes.

Navy Beans Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for navy beans, per 1 cup cooked and per 100 g.

Values are for 1 cup cooked (182 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	255	140	13%
Protein	15.0 g	8.2 g	30%
Carbohydrates	47.3 g	26.0 g	17%
Fiber	19.1 g	10.5 g	68%
Sugar	0.6 g	0.3 g	-
Fat	1.1 g	0.6 g	1%
Vitamin C	1.6 mg	0.9 mg	2%
Potassium	708 mg	389 mg	15%
Iron	4.30 mg	2.36 mg	24%
Folate	255 mcg	140 mcg	64%

About 73% of navy beans calories come from carbohydrates, 23% from protein and 4% from fat.

Navy Beans by Health Goal

Here, we assess how navy beans rate for various dietary goals, providing insights into their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	255 calories per serving with 19.1 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 9 per serving
Immunity	Fair	Provides 1.6 mg vitamin C (2% DV)
Digestion	Excellent	19.1 g fiber per serving supports regularity
Heart health	Excellent	Potassium (708 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (15 g) than most plant foods

Navy Beans and Blood Sugar

Glycemic index: 31. Glycemic load: 9 per serving.

Navy Beans has a glycemic index of about 31 and a glycemic load of around 9 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Navy Beans Compares to Other Legumes

The comparison table below illustrates how navy beans stack up against other legumes in terms of key nutritional components.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Navy Beans	140	8.2	10.5	26.0
Cannellini Beans	139	9.7	6.3	25.1
Pinto Beans	143	9.0	9.0	26.2
Lima Beans	115	7.8	7.0	20.9

Navy Beans Myths, Checked

Navy beans are named for their color , False. They are named for long use as US Navy rations, not their color.

All white beans are interchangeable in any recipe , Misleading. Navy, cannellini and great northern differ in size and texture.

How to Track Navy Beans

Legumes roughly double or triple in weight as they cook, so a cup of cooked navy beans is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log navy beans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of navy beans?

One cup of cooked navy beans contains 255 calories. This makes them a relatively low-calorie option among legumes, providing a substantial amount of nutrients without excessive energy.

Is navy beans good for weight loss?

Navy beans can be beneficial for weight loss due to their high fiber content of 19.1 g per cup. This fiber helps promote satiety and can aid in reducing overall calorie intake.

Can people with diabetes eat navy beans?

People with diabetes can safely consume navy beans, as they have a low glycemic index of about 31. This means they have a minimal impact on blood sugar levels.

How much fiber is in navy beans?

Navy beans are high in fiber, offering 19.1 g per cup. This amount contributes significantly to the recommended daily intake, promoting digestive health.

Is navy beans high in sugar?

Navy beans are low in sugar, containing only 0.6 g per cup. This makes them a suitable choice for those monitoring their sugar intake.

What are navy beans?

Navy beans are a type of legume known for their small, white appearance and creamy texture. They are rich in protein, fiber, and essential vitamins and minerals.

Key Takeaways

• Navy beans contain 255 calories per cup cooked.
• They provide 15 g of protein per serving.
• Each cup has 19.1 g of fiber, supporting digestive health.
• Navy beans have a low glycemic index of about 31.
• They contain only 0.6 g of sugar per cup.
• Navy beans are a good source of potassium, with 708 mg per serving.