Navy Beans: Protein & Fiber-Packed White Beans

Navy beans (*Phaseolus vulgaris*) are small, oval, **white beans** known for their mild flavor and creamy texture when cooked. They are a staple in baked beans and hearty soups.

- **Calories:** ~140 kcal - **Protein:** ~8 g - **Carbs:** ~26 g - **Fiber:** ~10 g (mostly soluble) - **Folate:** ~20–25% DV - **Iron:** ~10–15% DV - Also contains magnesium, potassium, and small amounts of calcium

- **Heart health:** soluble fiber helps lower LDL cholesterol - **Plant protein:** supports muscle maintenance & satiety - **Folate & iron:** support red blood cell production - **Gut health:** prebiotic fiber supports a healthy microbiome

- Contain **lectins** when raw—must be cooked thoroughly - May cause **gas/bloating**—soak beans overnight & rinse before cooking - People with G6PD deficiency should moderate intake of legumes

- **Soups/stews:** navy bean soup, minestrone - **Baked beans:** slow-cooked with tomato sauce & spices - **Purees/dips:** creamy bean spread or hummus alternative - **Salads:** toss with olive oil, herbs, lemon

Navy beans are a nutrient-dense, versatile legume—excellent for heart health, gut health, and plant-based protein.