Navy Beans (Cooked, with Salt Added) – Nutritional Information
Navy beans are a versatile legume, widely recognized for their mild flavor and smooth texture, making them a staple in many dishes. Whether incorporated into soups, stews, or salads, cooked navy beans provide an excellent source of plant-based protein, fiber, and essential minerals. Here’s a detailed breakdown of their nutritional profile:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 140 kcal |
| Protein | 8.23 g |
| Total Fat | 0.62 g |
| Saturated Fat | 0.032 g |
| Carbohydrates | 26.05 g |
| Dietary Fiber | 10.5 g |
| Sugars | 0.37 g |
| Calcium | 69.0 mg |
| Iron | 2.36 mg |
| Magnesium | 53.0 mg |
| Phosphorus | 144.0 mg |
| Potassium | 389.0 mg |
| Sodium | 237.0 mg |
| Zinc | 1.03 mg |
| Copper | 0.21 mcg |
| Manganese | 0.527 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 0.9 mg |
| Thiamin (Vitamin B1) | 0.237 mg |
| Riboflavin (Vitamin B2) | 0.066 mg |
| Niacin (Vitamin B3) | 0.649 mg |
| Vitamin B6 | 0.138 mg |
| Folate | 140.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Navy beans do not contain common allergens such as gluten, dairy, or eggs. However, they may cause digestive discomfort in individuals who are sensitive to high-fiber foods or legumes. Always consult with a healthcare provider if you have concerns about potential allergies or intolerances.
Dietary Preferences
- Vegan: Navy beans are a plant-based food and are suitable for vegan diets.
- Gluten-Free: They are naturally gluten-free, making them safe for those with celiac disease or gluten sensitivity.
- High-Fiber: With 10.5 grams of dietary fiber per 100g, navy beans support digestive health and help maintain a feeling of fullness.
- Low-Fat: They are a low-fat option, ideal for those looking to reduce their fat intake.
Culinary Tips and Advice
Navy beans are perfect for making creamy soups or adding a hearty texture to salads. To enhance their flavor, try simmering them with herbs like rosemary or thyme, or pair them with garlic and onions for a savory dish. If you are preparing a bean-based dish, be sure to rinse them thoroughly if they are canned to reduce excess sodium content. For those aiming for a salt-free option, unsalted beans can be a great choice.
Conclusion
Navy beans are not only rich in protein and fiber but also packed with essential nutrients like iron, magnesium, and potassium. Their low fat and high fiber content make them a fantastic choice for a nutritious, heart-healthy diet. Whether you’re making a classic navy bean soup or adding them to your favorite recipe, these beans are a tasty, nutritious, and versatile ingredient that will support your overall health.
