Calories in Beans, navy
140 calories per 100g (100g)
Cooked navy beans with salt contain 140 calories per 100 grams, making them a nutrient-dense, relatively low-calorie food. A typical half-cup serving delivers around 127 calories along with over 7 grams of protein and nearly 10 grams of fiber, making them one of the most filling legumes you can add to your plate.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 tbsp (approx.) | 15g | 21 |
| 1 oz (28g) | 28g | 39 |
| ¼ cup (approx.) | 45g | 63 |
| ½ cup (approx.) | 91g | 127 |
| 100g (USDA serving) | 100g | 140 |
| 1 cup (approx.) | 182g | 255 |
| 1½ cups (approx.) | 273g | 382 |
Protein
8.23g
24% of calories
Carbs
26g
74% of calories
Fat
0.62g
4% of calories
How does this compare?
Compared to other cooked legumes, navy beans are moderate in calories — similar to black beans (132 kcal/100g) and lentils (116 kcal/100g), but slightly higher than chickpeas (164 kcal/100g). Their standout feature within the category is their exceptionally high fiber content at 10.5g per 100g, which surpasses many of their legume counterparts.
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- 1.
Stick to a ½-cup portion (about 127 calories) as a side dish — it's enough to deliver a solid fiber and protein boost without significantly impacting your daily calorie budget.
- 2.
Use navy beans as a partial meat substitute in soups and stews. Swapping 2 oz of ground beef for an equal weight of navy beans saves roughly 70 calories while adding fiber.
- 3.
Watch what you pair them with — navy beans themselves are low in fat (0.62g/100g), but adding olive oil, butter, or high-calorie sauces can quickly double the calorie count of your dish.
- 4.
If you're watching sodium intake, note that the 'with salt' preparation adds sodium compared to unsalted versions — the calorie count remains the same, but opting for no-salt-added cooking keeps sodium in check.
- 5.
Batch cook and portion navy beans into ½-cup servings in advance. Having pre-measured portions ready reduces the likelihood of overeating and makes calorie tracking straightforward.
Common Questions About Calories in Beans, navy
How many calories are in a cup of cooked navy beans?
One cup of cooked navy beans (approximately 182g) contains about 255 calories, based on USDA data of 140 calories per 100g.
Are navy beans good for weight loss?
Navy beans are a calorie-efficient food — 140 calories per 100g — and their 10.5g of fiber and 8.23g of protein per serving promote satiety, helping you feel full longer. They fit well into a calorie-controlled diet.
How many calories are in a half cup of navy beans?
A half-cup serving of cooked navy beans (about 91g) contains approximately 127 calories, along with roughly 7.5g of protein and 9.6g of fiber.
Do navy beans have more calories than other beans?
Navy beans (140 kcal/100g) are in the middle of the legume range — slightly more than lentils (116 kcal/100g) and black beans (132 kcal/100g), but fewer than chickpeas (164 kcal/100g).