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Navy beans are small, oval, creamy-white dry beans with a mild flavor and a soft texture that breaks down into a thick, smooth base for soups, stews and baked dishes. In USDA data they are the fiber leader among common beans: one cooked cup supplies about two thirds of the Daily Value for fiber, plus 15 grams of protein and generous folate, copper, manganese and thiamin. This guide covers navy beans nutrition from the USDA database, how canned and baked versions differ, what the research says when people ask whether navy beans are healthy, and how to cook dried navy beans safely.
Peptide Labs does not sell navy beans or bean products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of boiled navy beans has about 255 calories, 15 grams of protein and 19 grams of fiber in USDA data.
- That fiber is 68% of the Daily Value, the highest of the common beans compared here.
- Navy beans also supply folate, copper, manganese, thiamin, magnesium and more calcium than most beans.
- Canned navy beans and canned baked beans carry far more sodium, and baked beans add sugar.
- Human research on navy beans specifically is limited to small trials; never eat dried beans raw.
What are navy beans?
Navy beans are a small white variety of dry bean, sold dried or already cooked in cans. They cook faster than larger beans, hold their shape reasonably well when simmered gently, and turn creamy when cooked longer or mashed. Like other beans, peas and lentils, they count toward both the vegetable group and the protein foods group in the Dietary Guidelines for Americans. Navy beans are not one of the nine major food allergens that US labels must declare. They are also not the same product as white kidney bean extract supplements, which come from a larger white bean.
Navy beans nutrition: USDA values per cooked cup
The table shows USDA FoodData Central SR Legacy values for one cup (182 grams) of mature navy beans boiled without salt (FDC ID 173746), with percent Daily Values based on the FDA Daily Values used on Nutrition Facts labels.
| Nutrient | Per cooked cup (182 g) | % Daily Value |
|---|---|---|
| Calories | 255 | Not applicable |
| Protein | 15.0 g | 30% |
| Carbohydrate | 47.4 g | 17% |
| Fiber | 19.1 g | 68% |
| Total sugars | 0.7 g | Not applicable |
| Fat | 1.1 g | 1% |
| Folate | 255 mcg DFE | 64% |
| Copper | 0.38 mg | 42% |
| Manganese | 0.96 mg | 42% |
| Thiamin (vitamin B1) | 0.43 mg | 36% |
| Iron | 4.3 mg | 24% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 262 mg | 21% |
| Zinc | 1.9 mg | 17% |
| Potassium | 708 mg | 15% |
| Vitamin B6 | 0.25 mg | 15% |
| Calcium | 126 mg | 10% |
| Selenium | 5.3 mcg | 10% |
| Sodium | 0 mg | 0% |
Fiber stands out. A single cup of navy beans comes close to the fiber of many people’s whole day, which is why they rank near the top of our list of fiber-rich foods; see our daily fiber guide for the reference amounts. Navy beans also bring a useful share of the Daily Value for magnesium and potassium, minerals our guides to magnesium in foods and potassium in foods rank across many foods. The calcium is modest, but USDA lists more for navy beans than for pinto, black or kidney beans. As with all beans, the iron is nonheme iron, absorbed better alongside vitamin C, according to NIH’s Office of Dietary Supplements.
Navy beans compared with other beans
Per cooked cup, boiled without salt, navy beans sit at the top for fiber and iron and in the middle for the rest:
| Per cooked cup (USDA FDC ID) | Calories | Protein | Fiber (% DV) | Iron (% DV) | Calcium (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|---|
| Navy beans (173746) | 255 | 15.0 g | 19.1 g (68%) | 4.3 mg (24%) | 126 mg (10%) | 708 mg (15%) |
| Pinto beans (175200) | 245 | 15.4 g | 15.4 g (55%) | 3.6 mg (20%) | 79 mg (6%) | 746 mg (16%) |
| Black beans (173735) | 227 | 15.2 g | 15.0 g (53%) | 3.6 mg (20%) | 46 mg (4%) | 611 mg (13%) |
| Kidney beans, all types (173740) | 225 | 15.4 g | 11.3 g (40%) | 3.9 mg (22%) | 62 mg (5%) | 717 mg (15%) |
The differences are modest, and any of these beans is a fiber-rich protein food. Our sibling guide to pinto beans covers the folate leader, our black bean guide covers the magnesium leader, and our protein foods guide compares beans with animal proteins.
Canned navy beans and baked beans
Convenience changes the numbers. USDA’s canned navy bean entry (FDC ID 173747) lists 880 milligrams of sodium per cup, about 38% of the Daily Value, against none for home-cooked beans boiled without salt; beans boiled with salt (173794) come in at about 19%. Canned baked beans are a different food again: USDA’s plain or vegetarian entry (175182) lists 871 milligrams of sodium and about 20 grams of total sugars per cup, compared with under 1 gram of sugars in plain cooked navy beans.
| Per cup (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars | Sodium (% DV) |
|---|---|---|---|---|
| Navy beans, boiled without salt (173746) | 255 | 19.1 g (68%) | 0.7 g | 0 mg (0%) |
| Navy beans, boiled with salt (173794) | 255 | 19.1 g (68%) | 0.7 g | 431 mg (19%) |
| Navy beans, canned (173747) | 296 | 13.4 g (48%) | 0.7 g | 880 mg (38%) |
| Baked beans, canned, plain or vegetarian (175182) | 239 | 10.4 g (37%) | 20.2 g | 871 mg (38%) |
USDA’s pinto bean data show that draining and rinsing canned beans trims some sodium but not most of it, so a low-sodium can is the stronger lever; our low sodium foods guide explains the FDA label terms. Note that SR Legacy reports total sugars, not added sugars, so check the Nutrition Facts label on a can of baked beans for the added sugars line.
Are navy beans healthy? What the research shows
For most people, navy beans are a nutrient-dense food: high in fiber, folate and plant protein, low in fat and, when cooked without salt, sodium free. Research on navy beans by name is limited, though.
- Pilot trial in children (2017, Global Pediatric Health): 38 children aged 8 to 13 with abnormal blood lipids completed a four-week randomized trial of muffins or smoothies made with cooked navy bean powder, rice bran, both, or neither. The navy bean foods were tolerated, raised fiber intake, and HDL cholesterol was higher in the navy bean group than in controls at four weeks. It was a pilot with about ten children per group.
- Pulse meta-analysis (2014, CMAJ): across 26 randomized trials with 1,037 participants, diets including beans, chickpeas, lentils or peas lowered LDL cholesterol by a small amount compared with similar diets without them; apolipoprotein B and non-HDL cholesterol did not change, and the authors asked for longer, higher-quality trials.
- Gas in feeding studies (2011, Nutrition Journal): in three studies where adults ate beans daily for 8 or 12 weeks, fewer than half reported more flatulence from pinto or baked beans in the first week, and reports varied widely between people.
None of this makes navy beans a remedy for anything; it shows they fit well in eating patterns such as the Mediterranean diet. If you manage cholesterol, blood sugar or kidney disease, a clinician or dietitian can tell you how beans fit your plan.
Cooking dried navy beans safely
The FDA’s Bad Bug Book explains that phytohaemagglutinin, a natural lectin, is found in many species of beans and is most concentrated in red kidney beans. Eating raw or undercooked kidney beans can cause extreme nausea and vomiting within one to three hours, followed by diarrhea; recovery is usually quick, though some people have been hospitalized. The FDA warns that slow cookers may not get hot enough to destroy the toxin, and it cites British studies suggesting dried beans be soaked for at least five hours, the water poured away, and the beans boiled in fresh water for at least 30 minutes. The FDA’s warning is written about kidney beans, but because the agency says the lectin occurs in many beans, cooking dried navy beans thoroughly is the sensible habit; canned beans are already cooked. Our lectin guide covers why cooked beans differ from raw ones.
- Sort: remove small stones and damaged beans, then rinse.
- Soak: soak, then pour off the water; Harvard’s Nutrition Source notes soaking dried beans for at least three hours and cooking them may also help with gas.
- Boil: cook in fresh water at a full boil before simmering until soft all the way through; do not cook dried beans from raw in a slow cooker alone.
- Ease in: if beans are new to you, start with smaller portions and drink fluids; our gas guide covers other causes, and the low FODMAP diet guide explains why legumes are limited in that plan.
Frequently Asked Questions
Are navy beans healthy?
For most people, yes. They are rich in fiber, folate and plant protein and low in fat. Small trials link beans to modest changes in blood lipids.
How much fiber is in navy beans?
About 19 grams per cooked cup in USDA data, 68% of the Daily Value, the most of the common beans compared in this guide.
How much protein do navy beans have?
About 15 grams per cooked cup, around 30% of the Daily Value, similar to pinto, black and kidney beans.
Are canned navy beans OK?
Yes, they are already cooked and keep most of their protein and fiber, but USDA lists about 38% of the Daily Value for sodium per cup. Choose low-sodium cans.
Are baked beans the same as navy beans?
No. Canned baked beans are beans in a sauce; USDA’s plain baked beans entry lists about 20 grams of total sugars and similar sodium to canned navy beans per cup.
Can you eat navy beans raw?
No. Dried beans must be soaked and boiled. The FDA links raw or undercooked beans to lectin food poisoning.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pinto Beans: USDA Nutrition, Canned vs Dried and Research, Kidney Beans: Nutrition, Red Kidney Beans and Cooking Safety, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Cannellini Beans: Nutrition, Benefits and Cooking Safety.