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dried navy beans.

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ALSO KNOWN AS

haricot beanswhite beanspea beans

Recipes with dried navy beans + Add to pantry

SERVING

CALORIES

337

PROTEIN

21.4g

CARBS

60.7g

FAT

1.5g

FIBER

15.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories337kcal—

Protein21.4g43%

Carbohydrates60.7g22%

Fiber15.5g55%

Sugar2.2g4%

Total fat1.5g2%

Saturated fat0.20g1%

Cholesterol0mg0%

Water11g—

MINERALS

Sodium5.0mg0%

Potassium1188mg25%

Calcium113mg9%

Iron5.7mg32%

Magnesium180mg43%

Phosphorus523mg42%

Zinc3.3mg30%

Copper1.1mg127%

Manganese2.2mg97%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Thiamin (B1)0.64mg53%

Riboflavin (B2)0.15mg12%

Niacin (B3)2.1mg13%

Vitamin B60.43mg25%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup190g

1 tablespoon11.7g

1 teaspoon3.9g

1 ml0.8g

1 liter780g

HEALTH BENEFITS

Why eat it.

✓Excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
✓Rich in plant-based protein, essential for building and repairing tissues in the body.
✓High in folate, a crucial B-vitamin for DNA synthesis and cell growth, particularly important during pregnancy.
✓Good source of essential minerals like manganese, iron, and magnesium, which support energy metabolism and bone health.

COOKING TIPS

In the kitchen.

1Soak beans for at least 8 hours or overnight to reduce cooking time and improve digestibility. Alternatively, use a quick-soak method by boiling them for 2 minutes, removing from heat, and letting them stand for 1 hour.
2Cook in fresh water (not the soaking water) to help reduce gas-producing compounds.
3Wait to add salt or acidic ingredients like tomatoes, lemon juice, or vinegar until the beans are fully tender, as these can toughen the skins and prevent them from cooking properly.
4Navy beans are ideal for creamy soups, stews, and classic baked beans due to their mild flavor and tendency to break down slightly when cooked.

STORAGE

Keep it fresh.

Store dried navy beans in an airtight container in a cool, dark, and dry place, such as a pantry.
Properly stored, they can last for at least one year, though older beans may require a longer cooking time to become tender.

FAQ

Frequently asked questions.

Are dried navy beans healthy?

Yes, dried navy beans are very healthy. They are an excellent source of dietary fiber, plant-based protein, and essential nutrients like folate, manganese, iron, and magnesium. These contribute to digestive health, stable blood sugar, and overall well-being.

How much protein and fat are in dried navy beans?

Per 100g of dried navy beans, there are approximately 21.4g of protein and only 1.5g of fat. They also contain 60.7g of carbohydrates, making them a nutrient-dense food that supports muscle building and provides sustained energy.

Are navy beans good for weight loss?

Yes, navy beans can be beneficial for weight loss. Their high fiber and protein content promote satiety, helping you feel full longer and reducing overall calorie intake. They also have a low glycemic index, which helps manage blood sugar levels and prevent energy crashes.

Are dried navy beans vegan and gluten-free?

Yes, dried navy beans are naturally vegan as they are a plant-based legume. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity and a great addition to various dietary plans.

Can diabetics eat navy beans?

Yes, navy beans are an excellent food choice for diabetics. Their high fiber content helps regulate blood sugar levels by slowing down glucose absorption. They also have a low glycemic index, preventing sharp spikes in blood sugar.

How do you cook dried navy beans?

Dried navy beans typically require soaking overnight or a quick soak method before cooking. After soaking, drain and rinse them, then simmer in fresh water until tender, usually 1-2 hours. They can also be cooked in a pressure cooker to significantly reduce cooking time.

Do dried navy beans need to be soaked before cooking?

Soaking dried navy beans is highly recommended. It significantly reduces cooking time and helps improve digestibility by breaking down some of the complex sugars that can cause gas. While not strictly mandatory, unsoaked beans will take much longer to cook.

How do you store dried navy beans?

Dried navy beans should be stored in an airtight container in a cool, dark, and dry place. This protects them from moisture, pests, and light, which can degrade their quality. A pantry or cupboard is ideal for long-term storage.

How long do dried navy beans last?

When stored properly in an airtight container in a cool, dry place, dried navy beans can last for several years, often up to 5 years or even longer. While they don't truly 'spoil,' older beans may take longer to cook and their texture might become slightly firmer.

What do navy beans taste like and what are they used for?

Navy beans have a mild, creamy flavor and a smooth, somewhat powdery texture when cooked. They are famously used in classic dishes like Boston Baked Beans, various bean soups, and stews. Their mild taste makes them versatile for absorbing flavors from other ingredients.

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