Beans, navy vs Beans, black
Side-by-side nutrition comparison per serving. See which fits your goals better.
Navy beans and black beans are close nutritional cousins — both hover around 130-140 calories with roughly 8-9g of protein per 100g. The standout difference is fiber: navy beans deliver 10.5g versus black beans' 8.7g, making them one of the highest-fiber legumes available. Navy beans also have slightly more carbs at 26g compared to black beans' 23.7g.
Pro tip
Reach for navy beans when you want to maximize fiber intake, especially for digestive health. Black beans are the better pick for Mexican and Latin dishes where their firmer texture holds up well.
Quick Verdict
Best for weight loss
Beans, black
Best for muscle gain
Beans, black
Best for low-carb
Beans, black
Macro Comparison
Beans, navy: 100g (100g) | Beans, black: 100g (100g)
140
Beans, navy
132
Beans, black
8.23g
Beans, navy
8.86g
Beans, black
26g
Beans, navy
23.7g
Beans, black
0.62g
Beans, navy
0.54g
Beans, black
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
24%
Beans, navy
27%
Beans, black
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| Nutrient | Beans, navy | Beans, black |
|---|---|---|
| Calories | 140 | 132 |
| Protein | 8.2g | 8.9g |
| Carbs | 26g | 23.7g |
| Fat | 0.6g | 0.5g |
| Fiber | 10.5g | 8.7g |
| Sugar | 0.37g | 0.32g |
| Sodium | 237mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.14g |
| Potassium | 389mg | 355mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0.9mg | 0mg |
| Calcium | 69mg | 27mg |
| Iron | 2.36mg | 2.1mg |
Which Should You Choose?
For weight loss
Choose Beans, black. With 132 calories and 8.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beans, black. Beans, black delivers 8.86g protein per serving — 0.6g more than Beans, navy.
For low-carb diets
Choose Beans, black with 23.7g carbs per serving.
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Take the free quizCommon Questions
Is Beans, navy or Beans, black better for weight loss?
For weight loss, Beans, black is the better choice. Beans, navy has 140 calories and 8.23g protein per serving, while Beans, black has 132 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beans, navy or Beans, black?
Beans, black has more protein per serving. Beans, navy provides 8.23g and Beans, black provides 8.86g of protein.
Can I eat both beans, navy and beans, black together?
Yes! Combining beans, navy and beans, black gives you 272 calories and 17.09g protein. This combination can work well as part of a balanced meal.