Before cooking, soak navy beans for eight hours and then cook, pressure-cook, or bake them.
Navy beans are interchangeable with other white beans. 1 cup dried beans makes approximately 3
cups cooked beans. Use these little beans to make a delicious navy bean soup or classic baked
beans, or purée them to use as a nutritious spread for crackers or bread.
Buying and storing tips
Store dried navy beans in airtight glass or ceramic jars, where they will keep for a
prolonged period.
Varieties
Navy beans are similar to Great Northern beans, but are much smaller. They are sometimes
called “pea” beans because they are similar in size to peas, but they are more
oval than spherical. Navy beans are a member of the Phaseolus species, and are grown
primarily in Michigan. They are related to other white beans as well as to kidney beans and pinto beans.
Nutrition Highlights
Navy beans (boiled), 1 cup (182g)
Calories: 258
Protein: 15.8g
Carbohydrate: 47.8g
Total Fat: 1.0g
Fiber: 11.6g
*Excellent source of: Iron (4.5mg), and Folate (255mcg)
*Good source of: Calcium (127mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires February 2010.
