Also called: soaked haricot beans, soaked pea beans, soaked white beans, fasolia lefka, φασόλια λευκά, kuru fasulye, fagioli bianchi, safed lobia, सफेद लोबिया, سفید لوبیا, sada bean, সাদা বিন, vellai thattapayar, வெள்ளை தட்டைப்பயறு, tella chikkudu ginjalu, తెల్ల చిక్కుడు గింజలు, ਸਫੈਦ ਲੋਬੀਆ, safed chorana, સફેદ ચોળા, pandhre vange, पांढरे घेवडा, bili avarekaalu, ಬಿಳಿ ಅವರೆಕಾಳು, vella payar, വെള്ള പയർ, baidou, 白豆, shiroingenmame, 白インゲン豆, hwayang-kong, 흰강낭콩, thua khao, ถั่วขาว, fasolia baida, فاصوليا بيضاء, loobia sefid, لوبیا سفید, fet'o ater, ነጭ አተር, belaya fasol, белая фасоль, bila kvasolya, біла квасоля, fazolia mouliasména, φασόλια μουλιασμένα, pào guò de hǎijūn dòu, 泡过的海军豆, hitsuketa neibī bīn, 浸けたネイビービーン, burlin neibībin, 불린 네이비빈, zamochennaya fsol', замоченная фасоль, zamochena kvasolya, замочена квасоля
One serving (180 g) is high in fibre, folate and magnesium.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Navy beans (soaked)
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