Navy beans are a small, mild white bean rich in folate, iron, protein, choline, and potassium. They're a nutrient-dense, plant-based staple that fits well into a balanced pregnancy diet. Cooked thoroughly, they're easy to add to soups, stews, and side dishes.
Why it's good in pregnancy
Navy beans provide folate, essential for your baby's neural tube development, along with iron and protein that support your increased blood volume and your baby's growth. Choline is important for your baby's brain development, while potassium helps maintain healthy fluid balance and can ease muscle cramps. Together, these nutrients make navy beans a valuable plant-based addition to pregnancy meals.
Key nutrients
FolateSupports healthy neural tube development throughout pregnancy.
IronHelps support increased blood volume and reduces the risk of anemia.
ProteinProvides building blocks for your baby's growth and development.
CholineSupports your baby's brain and nervous system development.
PotassiumHelps maintain fluid balance and may ease muscle cramps.
Serving ideas
Simmer into a classic bean soup
Mash into a spread for whole-grain toast
Add to a slow-cooked stew
Toss into a grain and vegetable salad
Blend into a creamy dip
Safety
Always cook dried navy beans thoroughly by soaking and boiling until fully tender, as undercooked beans can be hard to digest and contain natural compounds that cooking neutralizes. If using canned navy beans, rinse well to reduce sodium and choose reputable, sealed products. Store dried beans in a cool, dry place, and refrigerate cooked beans in a sealed container for up to four days. Cooked beans also freeze well for longer storage.
Common questions
Are navy beans safe during pregnancy?Yes, thoroughly cooked navy beans are a safe and nutritious choice during pregnancy.
Do navy beans provide choline?Yes, they contain choline, a nutrient important for your baby's brain development.
How should I prepare dried navy beans?Soak them first, then boil until fully tender to ensure they're easy to digest and safe to eat.
Did you know?
Navy beans get their name from being a staple food for the navy in the past due to their long shelf life.
They're one of the more fiber-rich beans, supporting digestive health.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.