Facts About Navy Beans

Beans, or legumes, are a unique food group, according to the 2011 Dietary Guidelines put out by the United States Department of Agriculture. Not only are they a subgroup of vegetables, but they can also be counted as part of the protein group. However you classify them, beans, including the versatile navy bean, are an important part of a balanced diet.



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Nutritional Facts

• One cup of navy beans has 70 calories and 1 gram of fat. They are low in cholesterol, saturated fats, and sodium, and a good source of numerous nutrients. Of particular interest is the fiber content. Like other legumes, navy beans are high in dietary fiber, with one cup of cooked beans equaling 46 percent of the daily recommendation. Navy beans are also high in iron, copper, and manganese, which give you energy. The combination of fiber, folate and magnesium promote heart health.

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Storage Information

• Uncooked navy beans, whether dry in bags or boxes or canned, can be stored in a cool, dry place for up to one year or the use-by date printed on the label. After this time, the quality of the bean begins to deteriorate. If you have opened a container of navy beans, the unused product should be stored in an air-tight container, such as a resealable plastic bag or Tupperware.

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Preparation

• The most common use for navy beans is in baked beans, a dish synonymous with summertime picnics and barbecues. You can also add them to chili, sandwiches and salads for an extra nutritious boost. Before you add navy beans to any dish, however, it is important to prepare them properly for the best flavor. Check dried beans for any debris or damaged beans, then rinse them in a strainer. Pre-soak them at least 8 hours, or leave them to soak overnight. Strain this water, rinse the beans, and cook them in fresh water.