Navy Bean

Yes. Navy beans are a choking hazard, due to their small size and rounded shape especially when raw or undercooked. To reduce the risk, cook until soft, and mash beans into a paste or flatten each bean before serving. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Navy beans are not a common food allergen, but allergies to white beans such as navy beans have been reported. While allergies to beans in general are being increasingly recognized, white beans generally tend to be well-tolerated from an allergy perspective.

Bean allergies have also been reported in some patients with allergies to other legumes, including peanut and soybean (which are common food allergens). However, being allergic to one type of legume does not necessarily mean that an individual will be allergic to others, although the risk of more than one legume allergy can increase.   Fortunately, most individuals with peanut or soy allergy are able to tolerate other legumes just fine.

Individuals with allergies to birch tree pollen and/or Oral Allergy Syndrome (also called pollen-food allergy syndrome) may be sensitive to legumes, such as navy beans. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Yes. Navy beans are rich in protein and carbohydrates, and exceptionally high in fiber. They also offer an array of important micronutrients that often are low in the diets of young children, such as iron, zinc, folate, choline, and vitamin B6. Lastly, they are rich in plant-based omega 3 fatty acids. Collectively, these nutrients support healthy blood, strong immune systems, and brain health.

★Tip: Vitamin C helps increase absorption of iron from plant sources, so serve navy beans with other foods that are high in vitamin C, such as asparagus, broccoli, cauliflower, or peas.

Yes. Look for navy beans marked “no salt added” or “low sodium,” as many canned beans have sodium in excess of baby’s needs.

Canned baked beans, which are sometimes made with navy beans, tend to be high in salt and sugar, so aim to hold off until a child’s second birthday before serving regularly.

★Tip: Draining and rinsing canned beans can significantly reduce their sodium content.

Yes. Often called anti-nutrients, these naturally-occurring plant compounds (including lectins, oxalates, and phytates) break down during the soaking and cooking process and are generally harmless in healthy people when consumed as part of a balanced diet. Lectins and oxalates can even offer health benefits, such as antioxidant and anti-cancer properties.

No, although soaking dried navy beans can help significantly reduce cooking time and lectin content, as well as improving the overall digestibility of the bean. Soaking beans prior to cooking can also help increase nutrient bioavailability, such as improved availability of iron and zinc.

Here are a couple of soaking methods:

★Tip: Acidic ingredients – such as tomatoes, lemon, and vinegar – can slow down the cooking process and lead to a tough, undercooked bean. To avoid this, cook the beans first, then add acidic ingredients.

Yes. Fiber and resistive starches in the beans help move poop along and diversify the gut’s microbiome, but can also result in gas. While this is normal, excess gas can be uncomfortable for baby. To minimize digestive discomfort, introduce high-fiber foods like navy beans gradually and regularly in baby’s diet as tolerated. Remember that pooping patterns can vary significantly from baby to baby. If you have concerns about your baby’s pooping and digestive function, talk to your pediatric healthcare provider.

The navy bean is a member of the common bean family that originated in the Americas and encompasses hundreds of varieties, including other white beans like cannellini bean, Great Northern bean, and more. As its name in English suggests, the navy bean has served as an inexpensive, shelf-stable protein for American sailors since the early 19th century. But the navy bean tells a deeper story about the United States, too. In the 15th century, Native Americans shared their methods of cooking beans with meat and maple syrup with European colonizers, who adopted the technique and colloquially referred to the port city of Boston as “Beantown,” a nickname still used today.