FoodScore
0/ 100
Very goodlegume· 100 g

Navy Beans Cooked

Navy beans are a highly nutritious legume, scoring 84/100 due to their exceptional fiber content and status as a minimally processed whole food.

  • A 100g serving of cooked navy beans provides 10.5g of fiber, which is 38% of the Daily Value.
  • This legume is a minimally processed whole food, classified as NOVA 1.
  • Navy beans contain 8.23g of plant protein per 100g, contributing to satiety and muscle health.
  • They are naturally free of added sugar and contain 0mg of sodium, making them a heart-healthy choice.
  • With 2.36mg of iron, a 100g serving offers 13% of the Daily Value for this essential mineral.
  • Scores +14 points above the legume category average (70/100 across 46 foods).
Fiber
10.5g
38% of Daily Value
Protein
8.23g
16% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (10.5g)+12
Protein (8.2g)+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 84

Navy beans achieve a very good FoodScore of 84/100, primarily driven by their excellent nutritional profile as a minimally processed whole food. Their NOVA class 1 designation contributes a significant +10 bonus, reflecting their natural state. The most substantial bonus comes from their impressive fiber content; with 10.5g of fiber per 100g, they earn a +12 bonus, making them an outstanding source of dietary fiber. This amount represents a large portion of the recommended daily intake. Additionally, their plant-based protein content, at 8.2g per 100g, adds a +4 bonus, supporting muscle maintenance and satiety. The presence of key micronutrients like iron, magnesium, phosphorus, and folate further boosts their score with an additional +8 bonus. Notably, navy beans receive no penalties, as they are naturally low in total fat (0.62g), contain no added sugars, and have 0mg of sodium. To achieve an even higher score, navy beans would need to naturally contain higher levels of a wider array of micronutrients or provide a more complete amino acid profile, though their current score is already excellent for a staple food.

Health benefits

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

Supports Heart Health

Navy beans are beneficial for cardiovascular health due to their favorable nutrient profile. They are naturally very low in saturated fat (0.1g per 100g) and contain no trans fat, which aligns with dietary guidelines to reduce the risk of heart disease. The high fiber content, particularly soluble fiber, can help lower LDL cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption. Furthermore, navy beans provide potassium (389mg, 8% DV) and magnesium (53mg, 13% DV), two minerals important for maintaining healthy blood pressure. Including legumes like navy beans regularly can contribute to a heart-healthy eating pattern.

Aids Blood Sugar Management

The significant fiber content in navy beans makes them an excellent food for blood sugar regulation. With 10.5g of fiber per 100g, they help slow down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels after meals. This is particularly beneficial for individuals managing diabetes or those aiming to maintain stable energy levels. As a minimally processed whole food (NOVA 1) with no added sugar, navy beans contribute to a diet that supports healthy glycemic control. Research supports that diets rich in fiber and whole foods are associated with a lower risk of type 2 diabetes.

Promotes Gut Health

Navy beans are a powerhouse for gut health due to their high dietary fiber. The 10.5g of fiber per 100g serves as a prebiotic, feeding beneficial bacteria in the colon and promoting a diverse and healthy gut microbiome. A thriving gut microbiome is linked to improved digestion, enhanced nutrient absorption, and a stronger immune system. Regular consumption of fiber-rich foods like navy beans can help prevent constipation and support overall digestive regularity. While some individuals may experience initial gas or bloating due to increased fiber intake, this often subsides as the body adjusts.

Contributes to Satiety and Weight Management

Navy beans can be a valuable component of a weight management strategy due to their combination of fiber and protein. The 10.5g of fiber and 8.23g of protein per 100g work synergistically to promote feelings of fullness and satiety, which can help reduce overall calorie intake. Foods that are high in fiber and protein tend to be more filling than those high in refined carbohydrates or fats. This can lead to less snacking and better portion control. As a relatively low-calorie, nutrient-dense food (140 calories per 100g), navy beans allow for substantial servings without excessive caloric load.

Supports Muscle and Energy

Navy beans contribute to muscle health and energy production through their protein and iron content. They provide 8.23g of plant-based protein per 100g, which is essential for muscle repair, growth, and maintenance. While plant proteins can sometimes be lower in certain essential amino acids compared to animal proteins, combining beans with grains throughout the day can create a complete protein profile. Additionally, navy beans are a good source of iron, offering 2.36mg (13% DV) per 100g. Iron is crucial for oxygen transport in the blood and plays a vital role in preventing fatigue and supporting energy levels.

How to eat it

Navy beans are a versatile and economical legume, a staple in many American diets, particularly in dishes like baked beans, soups, and stews. They have a mild flavor and creamy texture when cooked, making them excellent for absorbing other flavors. A typical serving size is around 100-150g (about ½ to ¾ cup cooked), which provides a substantial boost of fiber and protein. They are a great way to add plant-based nutrition to a variety of meals.

For convenience, use canned navy beans, but rinse them thoroughly to reduce any residual sodium, even though cooked navy beans themselves are sodium-free.
Incorporate navy beans into soups, chilis, and stews to boost their fiber and protein content and add a creamy texture.
Mash cooked navy beans with herbs and spices to create a spread for sandwiches or a base for vegetarian burgers.
Combine navy beans with whole grains like brown rice or quinoa to create a complete protein meal, ensuring all essential amino acids are consumed.
Add cooked navy beans to salads for extra bulk and nutrients, or blend them into dips like hummus for a nutrient-dense snack.
Things to keep in mind

For most healthy adults, navy beans are safe to consume in normal serving sizes and have no widely documented severe cautions. However, due to their high fiber content (10.5g per 100g), some individuals may experience gastrointestinal discomfort such as gas or bloating, especially if they are not accustomed to a high-fiber diet. Introducing beans gradually and ensuring adequate hydration can help mitigate these effects. Individuals with certain conditions like Irritable Bowel Syndrome (IBS) may find beans to be a trigger due to their FODMAP content, though tolerance varies. There are no known common allergies specific to navy beans, beyond general legume allergies.

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Reader questions
Are navy beans healthy?
Yes, navy beans are very healthy, scoring 84/100 on FoodScore. They are an excellent source of dietary fiber (10.5g per 100g) and plant-based protein (8.23g per 100g). They also provide essential minerals like iron, magnesium, and folate, while being naturally low in fat and free of added sugar and sodium. Their status as a minimally processed whole food further contributes to their health benefits.
Are navy beans good for weight loss?
Navy beans can be beneficial for weight loss due to their high fiber and protein content. These nutrients promote satiety, helping you feel full longer and potentially reducing overall calorie intake. At 140 calories per 100g, they are also a nutrient-dense food that provides significant nutritional value without excessive calories, making them a smart choice for managing weight.
Are navy beans ultra-processed?
No, cooked navy beans are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are whole foods that have undergone minimal alteration, such as cooking, without the addition of industrial ingredients like artificial flavors, colors, or excessive sugars and fats.
How should I cook dried navy beans?
To cook dried navy beans, first rinse them thoroughly and then soak them overnight or use a quick-soak method. After soaking, drain and rinse again. Simmer the beans in fresh water or broth for 60-90 minutes, or until tender. Cooking them from scratch allows you to control the sodium content and ensures a fresh, wholesome product.
What can I use as a substitute for navy beans?
If you don't have navy beans, great northern beans or cannellini beans are excellent substitutes due to their similar size, mild flavor, and creamy texture. Pinto beans or black beans can also work in many recipes, though they have a slightly different flavor profile and color. All these legumes offer similar nutritional benefits, particularly in fiber and protein.
Are navy beans good for managing diabetes?
Yes, navy beans are a good food choice for diabetes management. Their high fiber content (10.5g per 100g) helps to slow down sugar absorption, leading to more stable blood glucose levels. As a low glycemic index food with no added sugars, they can help prevent sharp blood sugar spikes, which is crucial for individuals with diabetes.
Do navy beans contain all essential amino acids?
Like most legumes, navy beans are a good source of protein (8.23g per 100g) but are typically lower in the essential amino acid methionine. However, when combined with grains like rice or corn, which are higher in methionine, they form a complete protein, providing all essential amino acids. This makes them a valuable component of a plant-based diet.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 173746)Updated 2026-04-20