Sprouted Raw Navy Beans: Nutritional Powerhouse for Plant-Based Recipes
Nutritional Information for Sprouted Raw Navy Beans (Mature Seeds)
Sprouted raw navy beans are a nutrient-dense ingredient, often used for their versatile properties in both savory and plant-based dishes. Below is a detailed breakdown of their nutritional profile per 100g serving:
| Nutrient | Amount |
|---|---|
| Energy | 67 kcal |
| Protein | 6.15 g |
| Total Fat | 0.7 g |
| Saturated Fat | 0.085 g |
| Carbohydrates | 13.05 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 15 mg |
| Iron | 1.93 mg |
| Magnesium | 101 mg |
| Phosphorus | 100 mg |
| Potassium | 307 mg |
| Sodium | 13 mg |
| Zinc | 0.89 mg |
| Copper | 0.356 mcg |
| Manganese | 0.408 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 18.8 mg |
| Thiamine (B1) | 0.39 mg |
| Riboflavin (B2) | 0.215 mg |
| Niacin (B3) | 1.22 mg |
| Vitamin B6 | 0.191 mg |
| Folate | 132 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Navy beans are naturally free from gluten, dairy, nuts, and eggs. However, it’s important to consider potential cross-contamination risks if processed in facilities that handle these allergens.
Dietary Preferences:
- Vegan-Friendly: Navy beans are an excellent plant-based source of protein, making them suitable for vegan and vegetarian diets.
- Gluten-Free: Naturally free from gluten, these beans are safe for individuals with celiac disease or gluten intolerance.
- Low in Fat: With only 0.7g of fat per 100g serving, navy beans are a low-fat food choice.
- High in Fiber: While this sprouted version has minimal fiber, navy beans are generally considered a good source of dietary fiber, particularly when cooked.
Cooking Advice:
Sprouted navy beans offer a fresh, crunchy texture and can be used in salads, soups, or blended into spreads. Sprouting enhances their nutrient absorption and can reduce certain anti-nutrients, making them easier to digest. Always rinse and soak sprouted beans before consuming raw or cooking them to improve their taste and digestibility.
