Navy Beans with Ham
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 119.7 g | 44% |
| Net Carbohydrates | 75.82 g | 31% |
| Sugars | 10.59 g | 30% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 43.88 g | 157% |
| Protein | 71.31 g | 143% |
| Total Fat | 11.95 g | 15% |
| Saturated Fat | 3.26 g | 16% |
| Monounsaturated Fat | 4.25 g | - |
| Polyunsaturated Fat | 3.38 g | - |
| Trans Fat | 0.04 g | 100% |
| Cholesterol | 92.99 mg | 31% |
| Vitamins | ||
| Vitamin A | 622.42 mcg | 69% |
| Vitamin C | 21.02 mg | 23% |
| Vitamin D | 1.42 mcg | 7% |
| Minerals | ||
| Sodium | 4645.44 mg | 202% |
| Potassium | 3135.25 mg | 67% |
| Calcium | 423.99 mg | 33% |
| Magnesium | 287.68 mg | 68% |
| Iron | 10.86 mg | 60% |
| Zinc | 7.76 mg | 71% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
69%
Vitamin C
23%
Vitamin D
7%
Vitamin E
9%
Vitamin K
31%
Vitamin B1
146%
Vitamin B2
75%
Vitamin B3
103%
Vitamin B5
63%
Vitamin B6
106%
Vitamin B7
-
Vitamin B9
128%
Vitamin B12
34%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
33%
Iron
60%
Magnesium
68%
Phosphorus
95%
Potassium
67%
Sodium
202%
Zinc
71%
Copper
133%
Manganese
112%
Selenium
154%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
87%
Isoleucine
106%
Valine
110%
Lysine
71%
Tryptophan
104%
Threonine
75%
Phenylalanine
149%
Methionine
61%
Histidine
77%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 853 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 5 min
Jogging
1 h 48 min
Cycling
1 h 51 min
Walking
3 h 21 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Navy beans are a nutrient-dense legume, rich in fiber and plant-based protein, which contribute to satiety and support blood sugar management. Observational evidence suggests their fiber content also promotes digestive health and may contribute to heart health by lowering cholesterol, according to the CDC and Cleveland Clinic. Furthermore, research indicates that navy bean consumption can improve intestinal health and reduce inflammation, particularly in obese models.
1. Fiber: The Carb That Helps You Manage Diabetes
Source: CDC, 2024
Summary: Navy beans, as a type of legume, contribute to a fiber-rich diet that supports blood sugar control, heart health, digestive regularity, and satiety, which are all beneficial for managing or preventing diabetes.
Read More: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
2. Best Foods That Help Lower and Control Blood Sugar
Source: Medical News Today, 2020
Summary: Navy beans, as a type of legume, are a good source of fiber and protein that can help maintain healthy blood sugar levels, making them beneficial for individuals looking to manage or prevent diabetes.
3. White Beans: Nutrition, Benefits, and More
Source: Healthline, 2020
Summary: Navy beans, as a type of white bean, are a nutritional powerhouse packed with fiber, protein, copper, folate, iron, and polyphenol antioxidants, contributing to digestive health, heart health, and healthy weight management.
Read More: https://www.healthline.com/nutrition/white-beans-nutrition
4. Navy Bean Supplemented High-Fat Diet Improves Intestinal Health, Epithelial Barrier Integrity and Critical Aspects of the Obese Inflammatory Phenotype.
Source: PubMed
Summary: Navy beans, when supplemented in a high-fat diet, improve intestinal health, enhance epithelial barrier integrity, and positively impact the obese inflammatory phenotype.
Read More: https://pubmed.ncbi.nlm.nih.gov/31195365/
5. Are Beans Good for You? 6 Benefits of Beans
Source: Cleveland Clinic
Summary: Navy beans, as a type of bean, are a superfood that provides plant-based protein, fiber, B vitamins, and antioxidants, contributing to improved digestion, stabilized blood sugar, weight management, and reduced risk of heart disease and certain cancers.
Read More: https://health.clevelandclinic.org/benefits-of-beans
6. Do Eden Beans Have Too Much Iodine?
Source: NutritionFacts.org, 2012
Summary: Navy beans, whose base is a bean that is often canned, were found to contain iodine per half-cup serving in tests conducted by Eden Foods, clarifying their nutritional composition.
Read More: https://nutritionfacts.org/blog/do-eden-beans-have-too-much-iodine/
