Calories in Navy Beans: Nutrition Facts & Serving Sizes
Per 1 cup (208g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Navy beans are a small white legume packed with nutrition. The USDA data here reflects dry navy beans at 337 calories per 100g (dry weight), with 22.3g of protein, 60.8g of carbs, and 1.5g of fat. The standout figure is the fiber content at 15.3g per 100g, which is extremely high and plays a major role in satiety and digestive health. A dry cup (208g) delivers 701 calories and over 46g of protein. The standout micronutrient is folate at 364mcg per 100g, close to the full daily recommended intake in a single serving. Potassium (1185mg per 100g) and iron (5.5mg per 100g) are also notable. Navy beans are a budget-friendly, high-protein plant food that fits well into muscle-building and body recomposition diets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (208g) | 701 | 46.4g | 126.5g | 3.1g | 31.8g |
| 100g | 337 | 22.3g | 60.8g | 1.5g | 15.3g |
Track Navy Beans in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 337 | 17% |
| Protein | 22.3g | 45% |
| Total Fat | 1.5g | 2% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 60.8g | 22% |
| Dietary Fiber | 15.3g | 55% |
| Sugars | 3.9g | 8% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 147mg | 11% |
| Iron | 5.5mg | 31% |
| Potassium | 1185mg | 25% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 175mg | 42% |
| Phosphorus | 407mg | 33% |
| Zinc | 3.7mg | 34% |
| Selenium | 11mcg | 20% |
| Folate | 364mcg | 91% |
| Thiamin (B1) | 0.8mg | 67% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.2mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Navy Beans
Navy beans are a powerhouse food for anyone focused on building muscle, managing weight, or eating more plant-based protein. The 22.3g of protein per 100g (dry) is impressive for a plant source, though keep in mind dry weight versus cooked weight matters significantly when tracking intake.
The fiber content at 15.3g per 100g is one of the highest of any common food. Fiber feeds beneficial gut bacteria, promotes digestive regularity, and significantly slows carbohydrate absorption. This means a steadier blood sugar response and prolonged feelings of fullness, both of which support consistent calorie management.
Folate stands out at 364mcg per 100g. Folate is essential for DNA synthesis, cellular repair, and red blood cell formation. It is particularly important for recovery from intense training where cells are being broken down and rebuilt.
Potassium at 1185mg per 100g is exceptional and supports muscle contractions, electrolyte balance, and blood pressure regulation. Iron at 5.5mg per 100g helps transport oxygen to working muscles, directly impacting endurance and performance.
Magnesium (175mg per 100g) and phosphorus (407mg per 100g) round out a mineral profile that supports bone density, energy production, and overall athletic performance. Navy beans are also very low in fat (1.5g per 100g) and sodium (5mg per 100g), making them flexible for nearly any dietary approach.
Dietary Considerations
Navy beans are vegan, vegetarian, gluten-free, and dairy-free, making them one of the most universally compatible protein sources. They are not suitable for strict keto or carnivore diets due to their high carb content (60.8g per 100g dry). For weight loss and body recomposition, navy beans are excellent when cooked (calorie density drops significantly as they absorb water), providing high protein and fiber for relatively few calories per cooked cup. They are very low in sodium (5mg per 100g) making them ideal for low-sodium diets. Note: the calorie and nutrition values here are for dry beans. Cooked navy beans have roughly 130 calories per 100g.
Daily Intake (100g)
100g of navy beans provides 17% of a 2,000-calorie diet.
Track Your Intake
See how navy beans fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in navy beans?
Dry navy beans have 337 calories per 100g. When cooked, the calorie count drops to roughly 130 calories per 100g due to water absorption. A cooked cup (about 182g) has approximately 255 calories.
Are navy beans good for weight loss?
Yes, cooked navy beans are excellent for weight loss. They are high in protein (helping preserve muscle mass) and extremely high in fiber (keeping you full). Their low calorie density when cooked makes them one of the best volume-eating foods available.
How much protein is in navy beans?
Dry navy beans contain 22.3g of protein per 100g. A dry cup (208g) provides about 46g of protein. Cooked navy beans have around 8-9g of protein per 100g after water absorption.
Are navy beans high in fiber?
Yes, navy beans are one of the highest-fiber foods available. They contain 15.3g of fiber per 100g dry weight. Fiber supports digestive health, blood sugar control, and feelings of fullness.
Are navy beans good for building muscle?
Navy beans can contribute to muscle building as part of a high-protein diet. They provide 22.3g of protein per 100g dry weight, though plant proteins are generally less bioavailable than animal proteins. Combining navy beans with other protein sources covers all essential amino acids.
How do navy beans compare to other beans for nutrition?
Navy beans compare favorably to other legumes. They have 22.3g of protein per 100g dry versus black beans (341 cal) and chickpeas (378 cal). Navy beans particularly stand out for their exceptional fiber and folate content.
Track Navy Beans in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.