Navy Beans Nutritional Information

Navy beans are also known as white pea beans, or, in France, as haricot blanc beans. These small, creamy-white beans have a distinctive black center and are the bean of choice for making French cassoulets. They are dense, smooth, mild-flavored beans, according to the Cook's Thesaurus. Like other starchy beans, navy beans are nutritious -- high in protein, carbohydrates, dietary fiber and many essential vitamins and minerals. Navy beans are appropriate for a vegan diet and are gluten-free and cholesterol-free.

The Basics

A 100 g serving of cooked navy beans provides 140 calories, 1 g of fat, 0 g of saturated fat, 8 g of protein, 26 g of carbohydrates, 10.5 g of dietary fiber and 0 mg of sodium. Navy beans, like many starchy beans and legumes, are vitamin- and mineral-rich. They are a good food source of over a half-dozen micronutrients, or those needed in small quantities daily, such as thiamin or vitamin B1, folate, magnesium, potassium, phosphorus, iron, manganese and copper.

Folate-Rich

Many foods are fortified with the synthetic form of folate, called folic acid, such as white rice, flour, bread and ready-to-eat breakfast cereals. This is partly due to the fact that women of childbearing age require 400 mcg daily to prevent birth defects. Without enough folate, or folic acid, a woman is at risk of delivering an infant with neural tube defects, such as spina bifida. "Greens and beans" are the best food sources of folate. A 100 g serving of navy beans provides 140 mcg, or 35 percent of the recommended daily value, or DV -- making them a smart food choice for young women. Folate also helps form DNA, promotes cardiovascular health and supports immune system function, according to Ohio State University.

Minerals

A 100 g serving of navy beans provides 53 mg of magnesium, or 13 percent of the DV; 144 mg of phosphorus, or 14 percent of the DV; 389 mg of potassium, or 11 percent of the DV; 2.36 mg of iron, or 13 percent of the DV; .53 mcg of manganese, or 26.5 percent of the DV; and .21 mg of copper, or 10.5 percent of the DV. Navy beans are a beneficial food choice because they contain several minerals commonly deficient in the "Western" diet -- magnesium, potassium and iron, according to the U.S. Department of Agriculture. Children, adolescents, and adults fall short on magnesium and potassium, while the elderly often do not consume enough iron-rich foods.

Health Benefits

The U.S. Department of Agriculture recommends that you include legumes, such as navy beans, in your diet several times each week for optimal health and even more often if you have hypertension, or high blood pressure. Navy beans are nearly fat-free and rich in protein, making them a heart-healthy substitute for red meat. Because they do not provide exactly the same nutrients as red meat, it is important to vary your diet. Navy beans are high in dietary fiber, which is, in part, why they are so filling. Fiber-rich foods, such as beans, enhance satiety, which aids in weight management and may help lower blood sugar and blood cholesterol levels.

Preparation and Serving

If you use dried navy beans, wash them thoroughly the night before you want to use them in a recipe to clean off any dirt or debris. Sort them, discarding any hard bits, small stones or imperfect beans. The Just Bean Recipes website recommends covering the beans with cold water, soaking them overnight and, in the morning, draining them. Navy beans are the ideal bean for preparing homemade baked beans, or as a primary ingredient for soups. There are dozens of variations of the "Navy Bean Soup" recipe, including both meat-containing and vegan recipes, to suit your palate.