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Navy beans

1 cup cooked navy beans (182 g) per serving.

15g
protein per serving
Calories
255
per serving
Protein density
5.9
g per 100 cal
Calorie cost
17
cal per 1g protein
To hit 30g protein
2 cups
364g · 510 cal

Macro breakdown

Protein15g(23%)
Carbs47.4g(73%)
Fat1.1g(4%)
Fiber19.1g

Tips to maximize nutrition

1.Rinse canned Navy beans to reduce sodium content by up to 40%
2.Soak dried varieties overnight to reduce cooking time and improve digestibility
3.Combine with rice or grains for a complete protein source
4.Mash or blend into dips and spreads for versatile meal options
5.Store cooked portions in the freezer for quick meal additions

Pairs well with

🌾
Brown rice
4.5g
218 cal
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Quinoa
8.1g
222 cal
🍎
Avocado
1.3g
114 cal

Similar legume foods

🫘
Black beans
1 cup cooked black beans (185 g)
15.2g
🫘
Black-eyed peas
1 cup cooked black-eyed peas (165 g)
13.3g
🫘
Chickpeas
1 cup cooked chickpeas (164 g)
14.6g

Frequently Asked Questions

Navy beans contains 15g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 5.9 (grams of protein per 100 calories).

You need approximately 2.0 servings of Navy beans to reach 30g of protein, which would provide about 510 calories. This makes it easy to hit your protein target with a reasonable portion.

Navy beans provides 15g of protein for 255 calories, giving it a calorie cost of 17.0 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Navy beans contains 19.1g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Navy beans contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16