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Navy beans nutrition: calories, carbs, GI, protein, fiber, fats

Beans, navy, mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Navy beans

Navy beans
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
39 (low)
Insulin index ⓘ II for canned navy beans in tomato sauce https://academic.oup.com/ajcn/article/66/5/1264/4655967 120
Calories ⓘ Calories per 100-gram serving 140
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 15.55 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.1 (alkaline)
Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ 57mg
TOP 10% Fiber ⓘHigher in Fiber content than 90% of foods
TOP 19% Potassium ⓘHigher in Potassium content than 81% of foods
TOP 21% Magnesium ⓘHigher in Magnesium content than 79% of foods
TOP 21% Folate ⓘHigher in Folate content than 79% of foods
TOP 23% Folate, food ⓘHigher in Folate, food content than 77% of foods

Navy beans calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 140
Calories in 1 cup 255 182 g

Navy beans Glycemic index (GI)

39

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 21% 89% 38% 62% 35% 0% 29% 70% 69% 16% 25%
Calcium: 69 mg of 1,000 mg 7%
Iron: 2.36 mg of 8 mg 30%
Magnesium: 53 mg of 420 mg 13%
Phosphorus: 144 mg of 700 mg 21%
Potassium: 389 mg of 3,400 mg 11%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 1.03 mg of 11 mg 9%
Copper: 0.21 mg of 1 mg 23%
Manganese: 0.527 mg of 2 mg 23%
Selenium: 2.9 µg of 55 µg 5%
Choline: 44.7 mg of 550 mg 8%

Mineral chart - relative view

Potassium
389 mg
TOP 19%
Magnesium
53 mg
TOP 21%
Calcium
69 mg
TOP 28%
Copper
0.21 mg
TOP 30%
Iron
2.36 mg
TOP 31%
Manganese
0.527 mg
TOP 37%
Zinc
1.03 mg
TOP 53%
Phosphorus
144 mg
TOP 54%
Choline
44.7 mg
TOP 66%
Selenium
2.9 µg
TOP 73%
Sodium
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.9 mg of 90 mg 1%
Vitamin B1: 0.237 mg of 1 mg 20%
Vitamin B2: 0.066 mg of 1 mg 5%
Vitamin B3: 0.649 mg of 16 mg 4%
Vitamin B5: 0.266 mg of 5 mg 5%
Vitamin B6: 0.138 mg of 1 mg 11%
Folate: 140 µg of 400 µg 35%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.6 µg of 120 µg 1%

Vitamin chart - relative view

Folate
140 µg
TOP 21%
Vitamin B1
0.237 mg
TOP 31%
Vitamin C
0.9 mg
TOP 43%
Vitamin B6
0.138 mg
TOP 57%
Vitamin B3
0.649 mg
TOP 75%
Vitamin B2
0.066 mg
TOP 76%
Vitamin B5
0.266 mg
TOP 76%
Vitamin K
0.6 µg
TOP 80%
Vitamin E
0.01 mg
TOP 95%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

9% 26% 62% 2%
Protein:
Daily Value: 16%
8.23 g of 50 g
16%
Fats:
Daily Value: 1%
0.62 g of 65 g
1%
Carbs:
Daily Value: 9%
26.05 g of 300 g
9%
Water:
Daily Value: 3%
63.81 g of 2,000 g
3%
Other:
1.29 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 108% 83% 83% 77% 75% 32% 81% 84% 89%
Tryptophan: 100 mg of 280 mg 36%
Threonine: 289 mg of 1,050 mg 28%
Isoleucine: 387 mg of 1,400 mg 28%
Leucine: 700 mg of 2,730 mg 26%
Lysine: 520 mg of 2,100 mg 25%
Methionine: 111 mg of 1,050 mg 11%
Phenylalanine: 471 mg of 1,750 mg 27%
Valine: 504 mg of 1,820 mg 28%
Histidine: 206 mg of 700 mg 29%

Fat type information

13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g

Carbohydrate type breakdown

98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Navy beans

40% 58%
Sugar: 0.37 g
Fiber: 10.5 g
Other: 15.18 g

All nutrients for Navy beans per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 140kcal 7% 62% 3 times more than OrangeOrange
Protein 8.23g 20% 49% 2.9 times more than BroccoliBroccoli
Fats 0.62g 1% 79% 53.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.9mg 1% 43% 58.9 times less than LemonLemon
Net carbs 15.55g N/A 37% 3.5 times less than ChocolateChocolate
Carbs 26.05g 9% 29% 1.1 times less than RiceRice
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.36mg 30% 31% 1.1 times less than BeefBeef
Calcium 69mg 7% 28% 1.8 times less than MilkMilk
Potassium 389mg 11% 19% 2.6 times more than CucumberCucumber
Magnesium 53mg 13% 21% 2.6 times less than AlmondAlmond
Sugar 0.37g N/A 72% 24.2 times less than Coca-ColaCoca-Cola
Fiber 10.5g 42% 10% 4.4 times more than OrangeOrange
Copper 0.21mg 23% 30% 1.5 times more than ShiitakeShiitake
Zinc 1.03mg 9% 53% 6.1 times less than BeefBeef
Starch 15.4g 6% 92% Equal to PotatoPotato
Phosphorus 144mg 21% 54% 1.3 times less than Chicken meatChicken meat
Sodium 0mg 0% 100% N/AWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Selenium 2.9µg 5% 73%
Manganese 0.53mg 23% 37%
Vitamin B1 0.24mg 20% 31% 1.1 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 76% 2 times less than AvocadoAvocado
Vitamin B3 0.65mg 4% 75% 14.8 times less than Turkey meatTurkey meat
Vitamin B5 0.27mg 5% 76% 4.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.14mg 11% 57% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.6µg 1% 80% 169.3 times less than BroccoliBroccoli
Folate 140µg 35% 21% 2.3 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.1g 0% 82% 60.2 times less than BeefBeef
Monounsaturated Fat 0.14g N/A 80% 69 times less than AvocadoAvocado
Polyunsaturated fat 0.49g N/A 62% 96.3 times less than WalnutWalnut
Tryptophan 0.1mg 0% 79% 3.1 times less than Chicken meatChicken meat
Threonine 0.29mg 0% 79% 2.5 times less than BeefBeef
Isoleucine 0.39mg 0% 77% 2.4 times less than Salmon rawSalmon raw
Leucine 0.7mg 0% 78% 3.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.52mg 0% 76% 1.2 times more than TofuTofu
Methionine 0.11mg 0% 82% 1.2 times more than QuinoaQuinoa
Phenylalanine 0.47mg 0% 76% 1.4 times less than EggEgg
Valine 0.5mg 0% 76% 4 times less than Soybean rawSoybean raw
Histidine 0.21mg 0% 79% 3.6 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.18g N/A 83% 51.6 times less than Canola oilCanola oil
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 140
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
9%
Total Carbohydrate 26g
44%
Dietary Fiber 11g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 69mg 7%

Iron 2mg 25%

Potassium 389mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Navy beans nutrition infographic

Navy beans nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.