Navy Beans (Canned, Mature Seeds)
Navy beans, often known as haricot beans or pea beans, are a type of small, oval-shaped white bean that is commonly used in various dishes worldwide. These beans are rich in nutrients, offering a great balance of carbohydrates, fiber, and plant-based protein. Canned navy beans are a convenient and quick way to incorporate this nutritional powerhouse into your meals.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 113 kcal |
| Protein | 7.53 g |
| Total Fat | 0.43 g |
| Saturated Fat | 0.112 g |
| Carbohydrates | 20.45 g |
| Dietary Fiber | 5.1 g |
| Sugars | 0.28 g |
| Calcium | 47 mg |
| Iron | 1.85 mg |
| Magnesium | 47 mg |
| Phosphorus | 134 mg |
| Potassium | 288 mg |
| Sodium | 336 mg |
| Zinc | 0.77 mg |
| Copper | 0.208 mcg |
| Manganese | 0.375 mg |
| Selenium | 5.8 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (B1) | 0.141 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.487 mg |
| Vitamin B6 | 0.103 mg |
| Folate | 62 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.78 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Navy beans are naturally gluten-free and do not contain common allergens like dairy, nuts, or soy. However, be aware that canned beans may sometimes contain added preservatives or sodium. Always check the ingredient list for any potential allergens.
Dietary Preferences
- Vegan: Navy beans are plant-based and perfect for vegan diets.
- Vegetarian: Suitable for vegetarian diets as well.
- Gluten-Free: Naturally free from gluten, making them a great choice for those with gluten sensitivities.
- Low in Saturated Fat: With very minimal saturated fat content, they are suitable for those looking to lower cholesterol levels or maintain a heart-healthy diet.
Culinary Uses and Tips
Navy beans are incredibly versatile. They can be added to soups, stews, casseroles, or blended into dips like bean spreads or hummus. If you’re using canned beans, always rinse them to reduce sodium content. They also pair well with flavors such as garlic, onion, tomato, and various herbs like thyme and bay leaves.
Since navy beans are rich in fiber and protein, they can help support digestive health, stabilize blood sugar levels, and contribute to muscle repair and growth.
Conclusion
Canned navy beans are an excellent pantry staple, offering a wealth of nutritional benefits in a convenient, easy-to-use form. Whether you’re adding them to a hearty soup or using them in a salad, they are a nutritious, protein-packed ingredient that can elevate many dishes. Plus, they’re suitable for a variety of diets, including vegan, vegetarian, and gluten-free options, making them a go-to choice for anyone looking to maintain a balanced and healthy diet.
