Are Navy Beans and Ham Good for You? A Balanced Look

November 29, 2025 •

4 min read

According to the World Health Organization, most people consume far too much sodium, which is often found in high amounts in processed meats like ham. So, are navy beans and ham a healthy meal choice? The answer depends heavily on preparation, portion sizes, and ingredient selection.

Quick Summary

This article provides a comprehensive overview of the nutritional value of navy beans and ham, outlining the benefits of the fiber-rich beans and the health concerns associated with ham's high sodium and saturated fat content. It also offers strategies for preparing a healthier version of this classic dish.

Key Points

Navy Beans are Nutrient-Dense: They are an excellent source of fiber and plant-based protein, contributing to digestive and heart health.
Ham Raises Concerns: Due to the curing process, ham is a processed meat that is typically high in sodium and can be high in saturated fat.
Preparation is Key: The healthiness of the meal depends heavily on how it is prepared, emphasizing the control of sodium and fat content.
Choose Leaner and Low-Sodium Options: To make the meal healthier, opt for a lean, low-sodium cut of ham or a fresh, uncured version.
Add Vegetables for a Boost: Incorporating extra vegetables like carrots, celery, and onions significantly increases the nutrient density and fiber of the dish.
Consider Plant-Based Alternatives: Omitting the ham entirely and using savory seasonings can create a flavorful and heart-healthy alternative to the traditional recipe.

The Nutritional Powerhouse: Navy Beans

Navy beans are small, white, oval-shaped beans, also known as haricot beans. They are an affordable and shelf-stable legume that packs a significant nutritional punch. Their primary benefits stem from their high fiber, protein, and micronutrient content.

The Health Benefits of Navy Beans

High in Fiber: Navy beans are an excellent source of dietary fiber, with nearly 10 grams per half-cup cooked serving. This fiber is both soluble and insoluble. Soluble fiber helps lower LDL ("bad") cholesterol, while insoluble fiber promotes healthy digestion and regularity. The fiber content also contributes to feelings of fullness, which can aid in weight management.
Plant-Based Protein: With approximately 7.5 grams of protein per half-cup cooked serving, navy beans are a robust source of plant-based protein. This makes them a great meat alternative and contributes to muscle growth and repair.
Rich in Micronutrients: Navy beans are loaded with important vitamins and minerals. They are particularly high in folate (Vitamin B9), manganese, copper, and thiamin (Vitamin B1). They also provide iron, magnesium, and phosphorus, all of which are essential for overall health.
Heart Health: The folate in navy beans helps lower homocysteine levels, a risk factor for heart disease. Additionally, the magnesium content helps maintain a healthy heartbeat and normal blood pressure.

The Health Considerations of Ham

While ham is a source of protein and certain micronutrients, it's categorized as a processed meat. This classification raises several health concerns, primarily due to its high sodium and saturated fat content.

The Downsides of Processed Ham

High Sodium Levels: The curing and preserving process for most store-bought hams involves a significant amount of salt. Just one 3-ounce serving can contain over 40% of the daily recommended sodium intake. Excess sodium intake is linked to high blood pressure, heart disease, and stroke.
Saturated Fat: While ham can be a lean source of protein, many varieties contain noticeable levels of saturated fat. The American Heart Association recommends limiting saturated fat, as high intake can raise LDL cholesterol and increase the risk of heart disease.
Potential Carcinogens: Curing and smoking can produce compounds linked to an increased cancer risk. The World Health Organization classifies processed meat as a Group 1 carcinogen.
Foodborne Illness Risk: Like other deli meats, sliced ham can pose a risk of contamination from bacteria like Listeria, particularly for vulnerable populations.

Strategies for a Healthier Navy Bean and Ham Meal

The key to making this comfort food a healthy option lies in smart ingredient selection and preparation. By focusing on homemade versions and mindful sourcing, you can maximize the nutritional benefits while minimizing the downsides.

Making a Healthy Ham and Beans Recipe

Control the Sodium: Instead of using a high-sodium ham hock or pre-packaged ham, opt for a lean, low-sodium cut or leftover ham from a homemade, lower-salt roast. Rinsing canned navy beans can also help reduce the sodium content.
Choose Leaner Cuts: Select a leaner cut of ham, and trim off any visible fat before cooking. Fresh ham, which is raw and uncured, is a healthier option but requires full cooking.
Add Extra Vegetables: Boost the vitamin and fiber content by adding a generous amount of vegetables like carrots, celery, and onions to your soup. Using a low-sodium vegetable or chicken broth as a base instead of water will also add flavor without excessive salt.
Consider Alternatives: For a completely plant-based and low-sodium version, you can omit the ham and use smoked paprika, liquid smoke, or a Parmesan rind to add a deep, savory flavor.

Comparison: Traditional vs. Healthy Navy Beans and Ham


Feature	Traditional Recipe	Healthy Modification
Ham Source	Smoked ham hock, high-sodium canned ham	Lean, low-sodium ham or fresh ham
Sodium Content	Very high, can exceed daily limits	Significantly lower with controlled ingredients
Saturated Fat	High, especially if using fatty cuts	Lowered by using lean cuts and trimming fat
Bean Source	Often canned beans with added salt	Dried navy beans, or rinsed low-sodium canned beans
Broth Base	Water, bouillon cubes	Low-sodium vegetable or chicken broth
Nutrient Density	Primarily protein and fiber, with high sodium	Higher fiber and micronutrients, lower sodium and fat

Conclusion: A Matter of Moderation and Preparation

To the question, 'Are navy beans and ham good for you?', the answer is conditional. Navy beans are a highly nutritious, low-fat, and fiber-rich food that supports digestive health, heart function, and muscle maintenance. However, the health value of the dish is challenged by the processed nature of ham, which contributes significant levels of sodium and saturated fat. By consciously choosing lean, lower-sodium ham or a plant-based alternative, and focusing on fresh, whole food ingredients, a navy beans and ham dish can be a wholesome, balanced, and delicious part of a healthy diet. Enjoying this classic comfort food in moderation and with careful preparation is the key to reaping its benefits without the drawbacks.

For more information on making healthier food choices, see the World Health Organization's guide to a healthy diet.

Frequently Asked Questions

The main health risks from processed ham are high sodium content, which can increase blood pressure, and potential links to certain cancers due to curing and smoking processes.

To reduce sodium, use a lean, low-sodium cut of ham or a ham bone from a homemade roast. You can also drain and rinse canned navy beans before use, and opt for low-sodium broths or stock.

Yes, navy beans are a good source of plant-based protein. A half-cup serving of cooked navy beans provides about 7.5 grams of protein.

Absolutely. You can omit the ham and use a variety of vegetables and seasonings like smoked paprika, liquid smoke, or a Parmesan cheese rind to achieve a rich, savory flavor.

The fiber in navy beans aids digestion, helps lower LDL cholesterol, and increases satiety, which can assist with weight management.

The saturated fat content of ham varies. While some lean cuts have less saturated fat, many processed hams contain noticeable levels, which can be detrimental to heart health in excess.

Because deli meats like ham can be a source of bacteria like Listeria, pregnant women and other high-risk groups are often advised to avoid them or ensure they are thoroughly cooked. Homemade versions cooked to a safe temperature can reduce this risk.