Foods/Legumes/Navy beans

Legumes · meal

Navy beans

1 serving · 100 g140 kcal

A legume that's a strong source of Folate (DFE) and Iron.

Macros

Per serving

140 kcal

Energy

8.2g

Protein

26.1g

Carbs

0.6g

Fat

10.5g

Fiber

Protein 8.2 gCarbs 26.1 gFat 0.6 g

140 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

35%

30%

23%

23%

21%

20%

Good source of (≥ 20% RDA)

Folate (DFE)IronCopperManganesePhosphorusThiamin (B1)

Pairs well with

What fills navy’s gaps?

Navy beans is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Magnesium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Navy beans, in brief

How many calories are in navy beans?

1 serving (100 g) of navy beans has about 140 calories.

What is navy beans a good source of?

Navy beans is a good source of Folate (DFE), Iron, Copper, Manganese, and 2 more nutrients.

Is navy beans good in a smoothie?

S8D usually places navy beans as a meal-role food alongside the smoothie.

Keep exploring

More legumes

All foods →

Nutrient guides

Folate (DFE) Iron Copper Manganese Phosphorus Thiamin (B1)

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