Navy vs. Great Northern: Are navy beans or great northern beans healthier?

October 15, 2025 •

4 min read

While both navy beans and great northern beans offer a healthy dose of fiber, a 100g serving of navy beans contains about 37% more dietary fiber than great northern beans. The question of which is healthier often depends on individual nutritional needs and taste preferences.

Quick Summary

This article compares the nutritional profiles, health benefits, and culinary uses of navy beans and great northern beans to determine which is the better fit for different dietary goals.

Key Points

Fiber Content: Navy beans contain significantly more dietary fiber than great northern beans, which is beneficial for digestion and satiety.
Micronutrient Profile: Navy beans are richer in folate, thiamin, and zinc, while great northern beans offer higher amounts of selenium and phosphorus.
Calorie Difference: Great northern beans have fewer calories per 100g compared to navy beans, a minor difference for most diets.
Culinary Application: Navy beans have a creamier, softer texture best for purees and dips, while great northern beans have a milder flavor and firmer texture, holding up better in salads and stews.
Overall Health: Both are excellent sources of plant-based protein and fiber that support heart health and weight management, with the best choice depending on specific dietary goals.
Digestive Comfort: Soaking and rinsing dried beans thoroughly before cooking can reduce the gas-producing compounds (oligosaccharides) in both varieties.

Comparing the Nutritional Powerhouses: Navy vs. Great Northern Beans

When it comes to versatile, budget-friendly pantry staples, navy beans and great northern beans are often compared. As white beans with similar culinary uses in soups, stews, and chilis, their subtle nutritional differences can be a deciding factor for those with specific health goals. While both are packed with plant-based protein and dietary fiber, a closer look at their vitamin, mineral, and macronutrient content reveals unique benefits. The truth is, there is no single "healthier" option; rather, each bean offers a distinct advantage depending on your dietary focus. For example, navy beans provide a higher fiber and folate content, while great northern beans offer more selenium and phosphorus.

Nutritional Showdown: A Side-by-Side Comparison

To understand the nuances, it's helpful to break down the nutritional content of each bean. Below is a comparison based on a 100-gram (approx. 3.5 oz) serving of cooked beans.


Nutrient	Navy Beans (per 100g)	Great Northern Beans (per 100g)	Key Difference	Source
Energy	140 kcal	118 kcal	Navy beans have slightly more calories
Fiber	10.5 g	7 g	Navy beans are significantly higher in fiber
Protein	~8.2 g	~8.3 g	Protein content is nearly identical
Folate (B9)	140 µg (35% DV)	102 µg	Navy beans are higher in folate	,
Iron	2.36 mg (13% DV)	2.13 mg	Navy beans offer slightly more iron	,
Phosphorus	144 mg	165 mg	Great northern beans contain more phosphorus
Zinc	1.03 mg	0.88 mg	Navy beans offer slightly more zinc
Thiamin (B1)	0.237 mg (20% DV)	0.158 mg	Navy beans are significantly higher in thiamin	,
Selenium	2.9 µg	4.1 µg	Great northern beans are higher in selenium

Health Benefits and Dietary Impact

Beyond the raw numbers, these nutrient differences translate to specific health advantages. Both beans, as legumes, offer a wide range of benefits for gut health, weight management, and reducing the risk of chronic disease.

Digestive Health and Weight Management: The most notable difference in this area is the fiber content. With its higher soluble and insoluble fiber, the navy bean is particularly effective for improving digestive regularity and promoting a feeling of fullness. This makes it a powerful tool for weight management and supports a healthy gut microbiome. The resistant starch in navy beans also acts as a prebiotic, feeding beneficial bacteria in the gut.

Heart Health and Cardiovascular Support: Both beans support heart health by helping to lower LDL (bad) cholesterol levels. However, navy beans' higher folate content is particularly beneficial, as this B vitamin helps reduce levels of homocysteine, an amino acid linked to heart disease. The potassium and magnesium present in both varieties also play a key role in regulating blood pressure.

Nutrient Absorption and Metabolism: Great northern beans are an excellent source of manganese, a mineral crucial for metabolism, bone formation, and fighting free radicals. Navy beans, on the other hand, are notable for their thiamin and copper content. Thiamin helps the body convert food into energy, while copper supports collagen production for healthy skin.

Culinary Uses and Versatility

The choice between navy and great northern beans can also come down to their best application in the kitchen.

Navy Beans: Their small size and creamy, earthy texture make them ideal for pureeing into dips or using in baked bean recipes, where they cook down to a thick, smooth consistency. They are also excellent for hearty soups and stews where a soft, uniform texture is desired.
Great Northern Beans: These larger, flatter beans have a milder, nuttier flavor and hold their shape better during prolonged cooking. This makes them a more versatile option for dishes like salads, casseroles, and robust soups where you want the beans to maintain their integrity.

Practical Tips for Preparation

While nutritious, beans can cause gas and bloating due to complex carbohydrates called oligosaccharides. A simple preparation step can help reduce this effect:

Soak: Soak dried beans in cold water for 8-12 hours or overnight. Discard the soaking water.
Rinse: Rinse the beans thoroughly before cooking.
Cook: Boil the beans in fresh water until tender.

Conclusion: A Balanced Perspective

Ultimately, the choice between navy beans and great northern beans depends on what you value most. For a maximum fiber boost and higher folate content, navy beans have the edge. For a slightly lower calorie count and more selenium, great northern beans are the winner. Both are exceptionally healthy, and incorporating either or both into a balanced diet is a fantastic way to boost your intake of plant-based protein, fiber, and essential minerals. They are low in fat and sodium (especially when cooked from scratch) and are perfect for a variety of diets, including vegan, vegetarian, and DASH.

For more information on the nutrient profiles of these versatile legumes, consult authoritative databases like the USDA FoodData Central.

Frequently Asked Questions

Both navy beans and great northern beans are beneficial for heart health due to their high fiber, potassium, and magnesium content. The higher folate in navy beans is especially helpful for reducing homocysteine levels, a risk factor for heart disease.

Navy beans may have a slight edge for weight loss due to their higher dietary fiber content. The fiber and resistant starch promote feelings of fullness, helping to reduce overall calorie intake.

Yes, you can substitute them, but be aware of the texture difference. Navy beans cook down to a creamier consistency, while great northern beans remain firmer. This may affect the final dish, especially in recipes where bean shape is important.

The nutritional profiles are generally similar, but canned beans often contain added sodium. To minimize sodium, choose canned varieties labeled 'no salt added' or rinse the beans thoroughly before use.

To reduce gas, soak dried beans in water overnight, then discard the soaking water and rinse them thoroughly before cooking. Cooking beans until very tender can also help digestion.

The protein content of cooked navy beans and great northern beans is nearly identical. A 100g serving of each contains approximately 8.2-8.3 grams of protein.

Yes, both navy beans and great northern beans are 100% plant-based and excellent sources of protein and other nutrients for vegans and vegetarians.