Navy Beans (Mature Seeds, Sprouted, Cooked, Blended, Drained, Without Salt)
Navy beans, also known as haricot beans, are a versatile and nutritious legume commonly used in a variety of dishes, from soups to stews and salads. When prepared by sprouting, cooking, blending, and draining, these beans offer a rich nutritional profile with numerous health benefits. Below is a breakdown of the nutritional content and health benefits of sprouted, cooked, and drained navy beans without added salt.
Nutritional Information per 100g Serving
| Nutrient | Amount |
|---|---|
| Energy | 78 kcal |
| Protein | 7.07 g |
| Total Fat | 0.81 g |
| Saturated Fat | 0.098 g |
| Carbohydrates | 15.01 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 16 mg |
| Iron | 2.11 mg |
| Magnesium | 111 mg |
| Phosphorus | 103 mg |
| Potassium | 317 mg |
| Sodium | 14 mg |
| Zinc | 0.97 mg |
| Copper | 0.389 mcg |
| Manganese | 0.446 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 17.3 mg |
| Thiamine (Vitamin B1) | 0.381 mg |
| Riboflavin (Vitamin B2) | 0.235 mg |
| Niacin (Vitamin B3) | 1.263 mg |
| Vitamin B6 | 0.198 mg |
| Folate (Vitamin B9) | 106 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Navy beans, especially when sprouted, offer an excellent source of plant-based protein, making them a great option for vegetarians and vegans. They are particularly rich in fiber, potassium, magnesium, and iron. Additionally, they provide a good dose of essential vitamins like folate, vitamin B6, thiamine, and niacin, which support overall health and metabolism.
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High in Protein: With 7.07 grams of protein per 100 grams, navy beans contribute significantly to your daily protein intake. Protein is essential for muscle growth, repair, and overall body function.
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Rich in Minerals: Navy beans are an excellent source of important minerals, including magnesium (111 mg), phosphorus (103 mg), and iron (2.11 mg), all of which are critical for bone health, energy production, and oxygen transport in the body.
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Good for Heart Health: With their high potassium (317 mg) and low sodium (14 mg) content, navy beans support heart health by helping to maintain healthy blood pressure levels.
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Supports Digestion: Though the fiber content is zero in the drained and blended form, navy beans are generally an excellent source of fiber when consumed in whole form, supporting healthy digestion and gut health.
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Vitamins for Overall Wellness: With a variety of B vitamins like folate (106 mcg) and vitamin B6 (0.198 mg), navy beans promote healthy brain function, nerve health, and metabolism. Vitamin C (17.3 mg) further enhances immune system function.
Dietary Preferences & Allergen Information
- Dietary Preferences: Navy beans are naturally gluten-free and an excellent option for vegetarians, vegans, and those following a plant-based diet. They are also suitable for individuals looking to increase their fiber intake or manage blood sugar levels.
- Allergen Information: Navy beans do not contain common allergens such as dairy, eggs, or nuts, but it is always important to verify the source and handling processes if you have specific food sensitivities.
Cooking Tips & Serving Suggestions
Navy beans can be a hearty addition to soups, stews, salads, and casseroles. Their mild flavor and creamy texture make them a versatile ingredient. When sprouted, these beans provide additional nutrients and can be used in fresh salads or blended into spreads. To enhance their flavor, consider adding garlic, onions, and herbs while cooking.
Conclusion
Sprouted, cooked, and drained navy beans without salt offer a nutrient-dense addition to any meal. Their rich content of protein, minerals, and essential vitamins makes them a powerhouse food for supporting heart health, digestive wellness, and overall vitality. With their versatility and health benefits, navy beans are a perfect choice for a wholesome, plant-based diet.
