Subtotal $0.00
Shop Now
Great northern beans are medium-sized white beans with a mild flavor and a texture that holds its shape in soups and stews. In USDA FoodData Central (SR Legacy), a cup of boiled great northern beans lists about 209 calories, 15 grams of protein and 12 grams of fiber, with almost no fat. This guide covers great northern beans nutrition, canned vs dried beans, how great northern beans compare with navy and other white beans, and why dried beans need a proper boil.
Peptide Labs does not sell beans or bean products. This article is general nutrition information, not medical advice, and it links no products.
Key Takeaways
- USDA lists about 209 calories, 14.7 grams of protein, 12.4 grams of fiber and under 1 gram of fat in a cup of boiled great northern beans.
- The same cup supplies 45% of the Daily Value for folate and about a fifth for iron and magnesium.
- Canned great northern beans list about 969 milligrams of sodium per cup in USDA data; low-sodium cans list about half that.
- Great northern and navy beans are both white types of common bean; navy beans are smaller and list more fiber per cup.
- Great northern beans are the same species as kidney beans, so dried beans are soaked and boiled, not slow-cooked from raw.
What are great northern beans?
Great northern beans are a white-seeded type of common bean (Phaseolus vulgaris), the species that also includes kidney beans, pinto beans, black beans and navy beans. They are larger and flatter than navy beans and smaller than lima beans, with thin skins and a creamy, slightly nutty taste. Cooks use them in white chili, ham and bean soup, cassoulet-style dishes, purees and salads.
In the 2020-2025 Dietary Guidelines, “beans, peas, and lentils” is the new name for the vegetable subgroup formerly called legumes, and the same foods also appear under protein foods, so great northern beans can count toward either group.
Great northern beans nutrition per cup
The table uses the USDA SR Legacy entry for mature great northern beans boiled without salt (FDC 175191), per cup (177 g), with percent Daily Value (DV) based on FDA reference values.
| Nutrient (1 cup boiled, 177 g) | Amount | % Daily Value |
|---|---|---|
| Calories | 209 | – |
| Protein | 14.7 g | 29% |
| Carbohydrate | 37.3 g | 14% |
| Fiber | 12.4 g | 44% |
| Total fat | 0.8 g | 1% |
| Folate | 181 mcg DFE | 45% |
| Iron | 3.8 mg | 21% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 292 mg | 23% |
| Potassium | 692 mg | 15% |
| Calcium | 120 mg | 9% |
| Copper | 0.44 mg | 49% |
| Manganese | 0.92 mg | 40% |
| Thiamin | 0.28 mg | 23% |
| Zinc | 1.6 mg | 14% |
| Sodium | 4 mg | 0% |
Fiber and folate are the headline numbers. At 12.4 grams per cup in USDA data, great northern beans supply 44% of the Daily Value for fiber; our high-fiber foods guide shows how that compares with other foods, and our methylfolate guide explains folate forms. The iron is nonheme iron, which our iron foods guide covers, and the potassium and magnesium earn beans a place in our potassium and magnesium food lists.
Canned vs dried great northern beans
Cooking dried beans without salt leaves them almost sodium-free; canned beans are a different story. USDA lists these values per cup:
| Per cup (USDA FDC ID) | Grams | Calories | Protein | Fiber | Sodium (% DV) |
|---|---|---|---|---|---|
| Boiled, no salt (175191) | 177 | 209 | 14.7 g | 12.4 g | 4 mg (0%) |
| Boiled, with salt (173790) | 177 | 209 | 14.7 g | 12.4 g | 421 mg (18%) |
| Canned (175192) | 262 | 299 | 19.3 g | 12.8 g | 969 mg (42%) |
| Canned, low sodium (173791) | 262 | 299 | 19.3 g | 12.8 g | 464 mg (20%) |
The canned cup in USDA data includes the liquid and weighs more, so its calories and protein are higher per cup; per 100 grams, canned beans list 114 calories against 118 for home-cooked. Sodium is the real gap: about 370 milligrams per 100 grams in regular canned great northern beans in USDA data, versus 2 milligrams in beans boiled without salt. Draining and rinsing lowers the sodium in canned beans somewhat, as USDA data for other canned beans show; our low-sodium foods guide has more on reading labels.
Great northern beans vs navy and other white beans
The great northern vs navy beans question comes up because both are white common beans that substitute well for each other. Navy beans are smaller and rounder and break down into a creamier texture, which is why they are the classic baked bean; great northern beans are larger and keep their shape a little better. Nutritionally they are close, with navy beans ahead on fiber.
| Per cup boiled, no salt (USDA FDC ID) | Calories | Protein | Fiber | Folate | Iron | Potassium |
|---|---|---|---|---|---|---|
| Great northern (175191, 177 g) | 209 | 14.7 g | 12.4 g (44%) | 181 mcg (45%) | 3.8 mg (21%) | 692 mg (15%) |
| Navy (173746, 182 g) | 255 | 15.0 g | 19.1 g (68%) | 255 mcg (64%) | 4.3 mg (24%) | 708 mg (15%) |
| White beans, variety not named (175203, 179 g) | 249 | 17.4 g | 11.3 g (40%) | 145 mcg (36%) | 6.6 mg (37%) | 1,004 mg (21%) |
USDA also has a generic “white beans” entry that does not name the variety, shown in the last row; its iron and potassium figures are higher than either named bean. Cannellini, the white kidney bean of Italian cooking, is larger again and has no separate SR Legacy entry. For the full navy profile, see our navy beans guide; for other common beans, see pinto beans, kidney beans and chickpeas. Our soybeans guide covers the one bean with a very different profile.
Cooking dried beans safely
Common beans contain a lectin called phytohaemagglutinin (PHA), which the FDA Bad Bug Book says is found in many species of beans and is highest in red kidney beans; white kidney beans contain about a third as much. The chapter does not give a figure for great northern beans, which belong to the same species. FDA describes extreme nausea, severe vomiting and diarrhea from raw or undercooked kidney beans.
- FDA cites a study in which boiling beans for 10 minutes destroyed the toxin, and says consumers should boil beans for at least 30 minutes to be sure.
- FDA says slow cookers should not be used to cook these beans from raw, because they may not get hot enough.
- FDA cites British studies suggesting soaking for at least 5 hours, pouring the water away and boiling in fresh water.
- Canned beans are already cooked and can be used straight from the can.
Our lectins guide covers what studies show more broadly, and our white kidney bean extract guide covers the supplement made from a related bean.
Gas and other practical notes
Beans are well known for gas. In three feeding studies published in Nutrition Journal in 2011, fewer than half of participants reported more flatulence from pinto or baked beans in the first week, and reports varied from person to person. Adding beans gradually and drinking fluids are common kitchen approaches; our gas and bloating guide has more.
Research on great northern beans themselves is thin. A 2022 study in the Journal of Nutrition fed whole great northern beans to hamsters on a high-fat diet and measured lower blood cholesterol than in the high-fat control group, but this was an animal study and does not show the same effect in people.
Frequently Asked Questions
Are great northern beans healthy?
In USDA data a cup of boiled great northern beans supplies 12.4 grams of fiber, 14.7 grams of protein and 45% of the Daily Value for folate with almost no fat. How they fit your diet depends on the rest of what you eat.
What is the difference between great northern and navy beans?
Both are white common beans. Navy beans are smaller and creamier when cooked and list more fiber per cup in USDA data; great northern beans are larger and hold their shape a little better.
Can you substitute navy beans for great northern beans?
Yes, in most soups, stews and purees. Navy beans cook a little softer, so the texture changes slightly.
Are canned great northern beans as nutritious as dried?
Protein and fiber are similar per 100 grams in USDA data, but regular canned beans list about 370 milligrams of sodium per 100 grams. Low-sodium cans and rinsing help.
Do great northern beans need to be soaked?
Soaking shortens cooking time. FDA’s Bad Bug Book advice for kidney beans is to soak, discard the water and boil, and not to slow-cook dried beans from raw.
How many calories are in great northern beans?
USDA lists about 209 calories in a cup of boiled great northern beans and about 118 calories per 100 grams, with under 1 gram of fat per cup.
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: Soybeans: USDA Nutrition, Roasted Soybeans and What Research Says, Cannellini Beans: Nutrition, Benefits and Cooking Safety, Navy Beans: USDA Nutrition, Health Research and Cooking Tips.