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Navy Beans

Puréed navy beans make a nutritious spread for crackers or bread.

Like its fellow white beans, Great Northern and cannellini, the navy bean comes from Europe. Its distinction is that it is the runt of the litter—it’s about the size of a pea. However, with over five billion pounds grown in the United States each year, the navy bean is a major contender in the bean world, and except for the pinto tops most beans in popularity.

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.

Buying and storing tips

Store dried navy beans in airtight glass or ceramic jars, where they will keep for a prolonged period.

Availability

Dried and canned navy beans are widely available year-round.

Preparation, uses, and tips

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.

Nutritional 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.

Health benefits and concerns

Health benefits and concerns for legumes
Many health benefits and concerns associated with this food are applicable to other legumes. Read about health benefits and concerns for legumes for a full description.