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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.
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.
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.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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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 September 2008.
