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[N]extrient

Beans Navy (Raw)

SR Legacy·Comprehensive Reference Data

Beans, navy, mature seeds, raw

Legumes and Legume Products

A 100g serving covers 93% of the daily recommended Copper, making Beans Navy (Raw) one of the more concentrated dietary sources of this nutrient. Beans Navy (Raw) stands out for its lean protein profile — 22.3g of protein with only 1.5g of fat per 100g. Beans Navy (Raw) packs 337 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 5mg of sodium, Beans Navy (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Beans Navy (Raw) provides 15.3g of dietary fiber per 100g (55% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Beans Navy (Raw) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.

Calories337KCAL
Protein22.3G
Fat1.5G
Carbs60.8G
Fiber15.3G

Calorie Distribution

346kcal
  • Protein26%22.3 g
  • Fat4%1.5 g
  • Carbs70%60.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water12.1G
Energy337KCAL
Protein22.3G
Total lipid (fat)1.5G
Carbohydrate, by difference60.8G
Fiber, total dietary15.3G
Total Sugars3.9G
Thiamin0.78MG
Riboflavin0.16MG
Niacin2.2MG
Vitamin B-60.43MG
Folate, total364UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.02MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)2.5UG
Calcium, Ca147MG
Iron, Fe5.5MG
Magnesium, Mg175MG
Phosphorus, P407MG
Potassium, K1185MG
Sodium, Na5.0MG
Zinc, Zn3.6MG
Copper, Cu0.83MG
Manganese, Mn1.4MG
Selenium, Se11.0UG
Energy1411kJ
Ash3.3G
Sucrose3.3G
Glucose0.21G
Fructose0G
Lactose0G
Maltose0G
Galactose0.34G
Starch32.9G
Pantothenic acid0.74MG
Folic acid0UG
Folate, food364UG
Folate, DFE364UG
Choline, total87.4MG
Betaine0.10MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma2.0MG
Tocopherol, delta0.17MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.17G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 13:00G
SFA 14:00.002G
SFA 15:00.001G
SFA 16:00.14G
SFA 17:00.002G
SFA 18:00.02G
SFA 20:00.006G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.13G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.002G
MUFA 17:10G
MUFA 18:10.12G
MUFA 18:1 c0.12G
MUFA 20:10G
MUFA 22:10.008G
Fatty acids, total polyunsaturated0.87G
PUFA 18:20.34G
PUFA 18:30.54G
PUFA 18:3 n-3 c,c,c (ALA)0.54G
PUFA 18:3 n-6 c,c,c0G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Fatty acids, total trans-monoenoic0G
TFA 18:1 t0G
Tryptophan0.25G
Threonine0.71G
Isoleucine0.95G
Leucine1.7G
Lysine1.3G
Methionine0.27G
Cystine0.19G
Phenylalanine1.2G
Tyrosine0.48G
Valine1.2G
Arginine1.0G
Histidine0.51G
Alanine0.91G
Aspartic acid2.6G
Glutamic acid3.1G
Glycine0.80G
Proline1.1G
Serine1.2G
Hydroxyproline0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (208g)70146.4g3.1g126.4g

Scaled from Beans Navy (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Beans Black (Raw)

341 kcal21.6g protein

Beans Pinto (Raw (includes Foods for Usda's Food Distribution Program))

347 kcal21.42g protein

Pigeon Peas (red Gram) (Raw)

343 kcal21.7g protein

Mung Beans (Raw)

347 kcal23.86g protein

Beans Black Turtle (Raw)

339 kcal21.25g protein

Beans Great Northern Low Sodium (Canned)

114 kcal7.37g protein

Nutrient Highlights

  • Beans Navy (Raw) is a excellent source of Fiber (55% DV) — see top foods ranked by Fiber
  • Beans Navy (Raw) is a excellent source of Protein (45% DV) — see top foods ranked by Protein
  • Beans Navy (Raw) is a excellent source of Magnesium (42% DV) — see top foods ranked by Magnesium
  • Beans Navy (Raw) is a excellent source of Zinc (33% DV) — see top foods ranked by Zinc
  • Beans Navy (Raw) is a excellent source of Iron (31% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 1185mg of potassium per 100g, individuals on a renal diet should moderate their intake of Beans Navy (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Beans Navy (Raw) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (15.3g) and low fat profile makes Beans Navy (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Beans Navy (Raw) provides 5.5mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 1% (#83 of 8,262)
  • Potassium: top 2% (#165 of 8,262)
  • Magnesium: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories337
% Daily Value*
Total Fat 1.5G2%
Cholesterol 0mg0%
Sodium 5.0MG0%
Total Carbohydrate 60.8G22%
Dietary Fiber 15.3G55%
Total Sugars 3.9G
Protein 22.3G45%
Vitamin D 0UG0%
Calcium 147MG11%
Iron 5.5MG31%
Potassium 1185MG25%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173745.

View on USDA FoodData Central →