Navy beans | Nutrition Guide , Health Summary
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About Navy Beans

Scientifically known as phalesous vulgaris; navy beans belongs to the family of legumes that is extended up to 13000 varieties of it. Commonly known as pea bean or pea haricot these white beans are pea sized are highly nutritious. It is called as navy bean as it was the staple food of the U.S navy in the 20th century.

Navy Beans Nutrition Value

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  • Navy beans are an excellent source of protein and fiber.
  • Navy beans are a good source of magnesium and potassium.
Principle Nutrient Value Percentage of RDA
Energy 31 Kcal 1.50%
Carbohydrates 7.13 g 5.50%
Protein 1.82 g 3%
Total Fat 0.34 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.4 g 9%
Folates 37 µg 9%
Niacin 0.752 mg 5%
Pantothenic acid 0.094 mg 2%
Pyridoxine 0.074 mg 5.50%
Riboflavin 0.105 mg 8%
Thiamin 0.084 mg 7%
Vitamin A 690 IU 23%
Vitamin C 16.3 mg 27%
Vitamin K 14.4 µg 12%
Sodium 6 mg 0.40%
Potassium 209 mg 5.50%
Calcium 37 mg 3.70%
Iron 1.04 mg 13%
Magnesium 25 mg 6%
Manganese 0.214 mg 9%
Phosphorus 38 mg 6%
Zinc 0.24 mg 2%
Carotene-β 379 µg
Carotene-α 69 µg
Lutein-zeaxanthin 640 µg


Navy Beans Benefits

  • Regulating your blood sugar and insulin levels.
  • Good source of manganese and copper.
  • Reduce the risk factor for heart attack.
  • Excellent source of Protein and Fiber.
Navy Beans

Navy Beans

Navy bean is a legume that is high on nutrition content and on energy. One cup of navy beans consists of 216 calories and 1g of fat content. These white beans are rich in cholesterol lowering fibre which helps in activating radicals in the blood and aids in lowering cholesterol. It also helps majorly in regulating the secretion of insulin from the pancreas thus keeping the blood sugar levels under control. Navy beans when paired with rice or other grains help in providing fat free protein benefiting the body. Legumes are the leading source of proteins and fibre one has ever known this fibre rich food are highly beneficiary to the body as it contains both soluble and insoluble fibre that aids in smooth metabolism and helps in preventing digestive disorders. People who eat legumes more often have lesser risk of falling prey to heart diseases; this is proven by many studies conducted on men from different age groups. The risk is lowered by the presence of magnesium and folate in navy beans. Folate helps in lowering the levels of homocysteine an amino acid responsible to bring in the risk of heart attacks. Magnesium in lima beans plays a major role in enabling the blood cells to carry oxygen from the lungs to the other vital parts of the body such as brain, heart and spinal cord. Navy Beans houses iron in itself; containing 24% or required iron for daily intake, this food should be added to every aging adult and adolescents diet plan. Containing 15gms of protein navy beans are a rich source of this vital nutrient that the vegetarians miss on fish eggs and other meat.

Navy beans contain purines; a compound found and derived from plants. Increase in intake of purines will lead to accumulation of uric acid which is a by product of purines. Excessive accumulation will lead to the formation of a condition called gout in the kidney also known kidney stones. One needs to monitor their intake and take extra precaution to double check on what is the required amount of navy bean needed by the body.

How To Enjoy Navy Bean


These pea sized beans can be found easily in any super market in dry or canned form. The dried navy beans needs to be pre soaked in water and takes about an hour to cook in pressure cooker. These beans can be added into and salad and give it an intense flavour. Navy beans can be pureed to make soup to fulfill the protein deficiency of the body. Navy beans can be used to make fillings for burritos instead of using kidney beans , they are also a good addition to any delicacies involving mushrooms and onions.

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