Calories in Navy Beans
Navy beans are small, oval-shaped white legumes known for their mild flavor and smooth texture. They are an excellent source of plant-based protein, complex carbohydrates, and significant amounts of dietary fiber.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 140 | 8.2g | 26.1g | 0.6g |
| 1 oz (28g) | 1 oz (28g) | 40 | 2.3g | 7.4g | 0.2g |
Health Benefits
High fiber content supports digestive health and regular bowel movements.
Rich in folate and magnesium, which are essential for heart health and blood pressure regulation.
Low glycemic index helps maintain stable blood sugar levels throughout the day.
Nutrition Tips
- Soak dry beans overnight to reduce cooking time and improve digestibility.
- Rinse canned beans thoroughly to reduce sodium content by up to 40%.
- Combine with whole grains like brown rice to form a complete protein profile.
- Add a piece of kombu seaweed while boiling to help break down gas-producing sugars.
- Use mashed navy beans as a thickener for soups instead of cream or flour.
GAYA Tracking Tip
When logging, specify if the beans are canned or cooked from dry, as canned versions often contain added salt. For photo logging, ensure the beans are visible and not completely covered by sauce.
Frequently Asked Questions
Are navy beans high in protein?+
Yes, they provide about 15 grams of protein per cup, making them an excellent plant-based protein source for vegetarians and vegans.
Do navy beans cause bloating?+
They contain complex sugars that can cause gas; however, soaking them and gradually increasing intake can help your digestive system adapt.
How do canned navy beans compare to dry?+
Canned beans are convenient but higher in sodium; nutritional value is similar if rinsed well, though dry beans offer better texture control.
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