FoodScore
0/ 100
Very goodlegume· 100 g

Great Northern Beans Cooked

Great Northern Beans Cooked earn a very good FoodScore of 81/100, primarily due to their high fiber content and status as a minimally processed whole food.

  • Provides 7g of dietary fiber per 100g serving, contributing significantly to daily needs.
  • A 100g serving contains 8.33g of plant-based protein, supporting muscle and satiety.
  • This food is minimally processed (NOVA class 1), indicating a whole food choice.
  • Contains 0g of added sugar and only 2mg of sodium per 100g.
  • Delivers 26% of the Daily Value for Folate and 12% for Iron and Magnesium.
  • Scores +11 points above the legume category average (70/100 across 46 foods).
Fiber
7g
25% of Daily Value
Protein
8.33g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Fiber (7g)+9
Protein (8.3g)+4
Micronutrients (Iron, Magnesium, Phosphorus, Folate)+8
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 81

Great Northern Beans Cooked achieve a strong FoodScore of 81/100, reflecting their excellent nutritional profile in line with dietary guidelines. A major contributor to this high score is their impressive fiber content, providing 7 grams per 100-gram serving, which earns a substantial bonus. This amount is significant for digestive health and satiety. The beans also receive a bonus for their plant-based protein, with 8.33 grams per 100g, supporting muscle maintenance and overall protein intake. Furthermore, they are rich in several key micronutrients, including iron, magnesium, and folate, which collectively add points to their score. As a minimally processed food (NOVA class 1), Great Northern Beans receive a significant bonus, emphasizing their whole food nature. Crucially, this food contains no added sugar, no trans fat, and very low saturated fat (0.14g), avoiding common penalties. Its extremely low sodium content (2mg) also prevents any deductions. To achieve an even higher score, the beans would need to provide a wider array of micronutrients in higher percentages or a more diverse fatty acid profile, though their current composition is already highly beneficial.

Health benefits

What the nutrients in great northern beans cooked actually do for you, grounded in established dietary science.

Supports Heart Health

Great Northern Beans contribute to cardiovascular health through several mechanisms. Their high fiber content, at 7 grams per 100g, is particularly beneficial. Dietary guidelines emphasize that fiber, especially soluble fiber, can help manage cholesterol levels by reducing the absorption of dietary cholesterol. Additionally, the beans are naturally low in sodium (2mg per 100g) and contain virtually no saturated fat (0.14g) or trans fat, aligning with recommendations for a heart-healthy diet. The presence of potassium (391mg per 100g, 8% DV) also plays a role in blood pressure regulation. Incorporating beans regularly can be a simple way to support a healthy heart.

Aids Blood Sugar Management

Great Northern Beans are an excellent food choice for managing blood sugar levels. Their significant fiber content, 7 grams per 100g, helps to slow down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood glucose. This effect is crucial for individuals managing diabetes or seeking to prevent blood sugar spikes. The beans also have no added sugar, which is a key factor in maintaining stable blood sugar. As a minimally processed whole food, they provide complex carbohydrates that are digested slowly, offering sustained energy without the rapid glucose fluctuations associated with refined grains. Regular consumption of legumes like Great Northern Beans can be a valuable part of a diet focused on glycemic control.

Promotes Gut Health

The high fiber content of Great Northern Beans, at 7 grams per 100g, is highly beneficial for gut health. This fiber acts as a prebiotic, feeding beneficial bacteria in the colon and supporting a diverse gut microbiome. A healthy gut microbiome is linked to improved digestion, nutrient absorption, and overall well-being. The insoluble fiber in beans adds bulk to stool, aiding in regular bowel movements and preventing constipation, while soluble fiber can help regulate stool consistency. Including Great Northern Beans in your diet provides essential fuel for your gut bacteria, contributing to a well-functioning digestive system. It's important to gradually increase fiber intake to allow the digestive system to adjust.

Supports Weight Management and Satiety

Great Northern Beans can be a valuable component of a weight management strategy due to their unique nutritional profile. With 8.33 grams of protein and 7 grams of fiber per 100g, they contribute to increased satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Both protein and fiber are known to be highly satiating macronutrients. The relatively low calorie density (118 calories per 100g) combined with their high nutrient density means you can consume a satisfying portion without excessive calories. Replacing more calorie-dense, less nutritious foods with beans can be an effective way to manage weight while ensuring adequate nutrient intake.

Contributes to Muscle and Energy

Great Northern Beans provide a good source of plant-based protein, offering 8.33 grams per 100g serving. Protein is essential for muscle repair, growth, and overall bodily functions. While not a complete protein on its own, when combined with other plant foods like grains throughout the day, it contributes to a full amino acid profile. Additionally, these beans are a notable source of iron (2.13mg per 100g, 12% DV) and magnesium (50mg per 100g, 12% DV). Iron is crucial for oxygen transport in the blood and energy production, while magnesium plays a role in muscle function and energy metabolism. These nutrients collectively support physical performance and recovery, making beans a beneficial food for active individuals.

How to eat it

Great Northern Beans are a versatile and economical staple in many American diets, often used in hearty dishes. They are commonly found dried or canned, and when cooked, they have a mild flavor and creamy texture that readily absorbs other flavors. They are excellent in soups, stews, chilis, and casseroles, or as a nutritious side dish. A typical serving size is around 1/2 cup (about 90-100g) cooked beans.

For dried beans, soak them overnight and then simmer until tender to improve digestibility and reduce cooking time.
Incorporate cooked Great Northern Beans into salads, grain bowls, or as a base for vegetarian burgers for a protein and fiber boost.
Pair beans with vitamin C-rich foods like tomatoes or bell peppers to enhance the absorption of non-heme iron.
Mash cooked beans with herbs and spices for a healthy dip or spread, or blend into smoothies for added creaminess and nutrients.
Things to keep in mind

For most healthy adults, Great Northern Beans are safe to consume in typical serving sizes. However, their high fiber content can cause gas and bloating in some individuals, especially if not accustomed to a high-fiber diet. It is advisable to gradually increase bean intake to allow the digestive system to adjust. Individuals with Irritable Bowel Syndrome (IBS) may find that beans, being high in FODMAPs, trigger symptoms. Cooking dried beans thoroughly and rinsing canned beans can help reduce some of these compounds. There are no widely documented common allergies specific to Great Northern Beans, but as with any food, individual sensitivities can occur.

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Reader questions
Are Great Northern Beans healthy?
Yes, Great Northern Beans are very healthy. They earned a FoodScore of 81/100, indicating a highly nutritious food. They are an excellent source of dietary fiber (7g per 100g) and plant-based protein (8.33g per 100g). They also provide significant amounts of folate, iron, and magnesium, while being naturally low in fat, sodium, and containing no added sugars.
Are Great Northern Beans good for weight loss?
Yes, Great Northern Beans can be beneficial for weight loss. Their high fiber and protein content contribute to satiety, helping you feel full and potentially reducing overall calorie intake. With only 118 calories per 100g, they are a nutrient-dense yet relatively low-calorie food that can help manage hunger and support a calorie-controlled diet.
Are Great Northern Beans ultra-processed?
No, Great Northern Beans are not ultra-processed. They are classified as NOVA class 1, meaning they are unprocessed or minimally processed. This indicates they are whole foods that have undergone minimal alteration, such as drying or cooking, without the addition of unhealthy fats, sugars, or artificial ingredients common in ultra-processed foods.
How should I cook dried Great Northern Beans?
To cook dried Great Northern Beans, first rinse them thoroughly. Soaking them overnight in water can significantly reduce cooking time and improve digestibility. After soaking, drain and rinse again, then simmer in fresh water for 1 to 1.5 hours, or until tender. You can add seasonings like bay leaves, garlic, or onion during cooking for enhanced flavor.
What can I use as a substitute for Great Northern Beans?
If you don't have Great Northern Beans, good substitutes include cannellini beans or navy beans. These legumes have a similar mild flavor, creamy texture, and nutritional profile, making them suitable for most recipes calling for Great Northern Beans. They offer comparable amounts of fiber and plant protein.
Do Great Northern Beans provide complete protein?
Like most plant-based foods, Great Northern Beans are not a complete protein on their own, meaning they don't contain all nine essential amino acids in sufficient quantities. However, when combined with other plant foods like grains (e.g., rice, quinoa) throughout the day, they contribute to a complete amino acid profile. This makes them an excellent component of a balanced vegetarian or vegan diet.
Are Great Northern Beans good for blood sugar control?
Yes, Great Northern Beans are excellent for blood sugar control. Their high fiber content (7g per 100g) helps slow down the absorption of carbohydrates, preventing rapid spikes in blood glucose. They also contain no added sugars, making them a smart choice for individuals looking to manage or prevent type 2 diabetes and maintain stable energy levels.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 175191)Updated 2026-04-20