Haricot beans (navy beans) are small, white, oval beans most famous as the bean in commercial baked beans. Dried, they are a concentrated source of plant protein, fibre, folate, manganese, and iron. Cooked from dried they have a richer flavour and creamier texture than canned versions.
Soak overnight, drain, and simmer in fresh water 60-75 minutes; skim foam in the first 10 minutes. Make homemade baked beans by slow-cooking in a rich tomato, mustard, and treacle sauce.
Where Haricot/Navy Beans Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,160 mg | 58% | |
| Phosphorus | 310 mg | 44% | |
| Magnesium | 180 mg | 48% | |
| Calcium | 180 mg | 23% | |
| Selenium | 12.0 µg | 22% | |
| Iron | 6.70 mg | 48% | |
| Niacin equivalents (NE) | 5.90 mg | 37% | |
| Zinc | 2.80 mg | 28% | |
| Niacin (B3) | 2.50 mg | 16% | |
| Manganese | 2.00 mg | 100% | |
| Chloride | 2.00 mg | 0% | |
| Pantothenic Acid (B5) | 0.700 mg | 12% | |
| Copper | 0.610 mg | 61% | |
| Vitamin B6 | 0.560 mg | 40% | |
| Thiamin (B1) | 0.450 mg | 41% | |
| Vitamin E (alpha-TE) | 0.210 mg | 2% | |
| Riboflavin (B2) | 0.130 mg | 9% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.500 g | — | |
| Monounsaturated fat | 0.400 g | — | |
| Sucrose | 2.50 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Fructose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.85 g | — | |
| Aspartic acid | 2.35 g | — | |
| Leucine | 1.72 g | — | |
| Arginine | 1.61 g | — | |
| Lysine | 1.56 g | — | |
| Valine | 1.20 g | — | |
| Phenylalanine | 1.11 g | — | |
| Serine | 0.963 g | — | |
| Isoleucine | 0.963 g | — | |
| Proline | 0.963 g | — | |
| Alanine | 0.899 g | — | |
| Threonine | 0.835 g | — | |
| Glycine | 0.749 g | — | |
| Tyrosine | 0.749 g | — | |
| Histidine | 0.556 g | — | |
| Methionine | 0.342 g | — | |
| Cysteine | 0.321 g | — | |
| Tryptophan | 0.278 g | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →