Navy beans glycemic index
Navy beans has a glycemic index of 31, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 7 (low).
Also known as: haricot beans, white beans, cannellini beans
- Serving150 g
- Available carbs23 g
- Fiber16 g
- Sugars0.6 g
- Protein12 g
- Calories210 kcal
Serving: about 3/4 cup cooked.
What to know
Navy and other white beans are low GI. Blending them into mashed potatoes or soups is an easy way to lower a meal's glycemic load and add protein.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 7.8 g | 2 | Low |
| 100 g | 16 g | 5 | Low |
| 150 g · about 3/4 cup cooked | 23 g | 7 | Low |
| 300 g · double serving | 47 g | 15 | Medium |
What the studies found
The value of 31 is the median of 5 published measurements in the International Tables of Glycemic Index (2021). Results range from 29 to 60. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 29 · Canada 1983
- 31 · Canada 1986
- 31 · Canada 1981
- 40 · Canada 1985
- 60 · Canada 1983
Navy beans compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is navy beans low glycemic?
Yes. With a GI of 31, navy beans is in the low range (55 or less).
What is the glycemic load of navy beans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 7, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat navy beans?
With a GI of 31 and a low glycemic load per serving, navy beans usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in navy beans?
A 150 g serving has about 39 g of total carbohydrate, including 15.8 g of fiber, leaving 23.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 26.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 140 kcal | 210 kcal |
| Carbohydrates | 26 g | 39 g |
| Available carbs | 16 g | 23 g |
| Fiber | 11 g | 16 g |
| Sugars | 0.4 g | 0.6 g |
| Protein | 8.2 g | 12 g |
| Fat | 0.6 g | 0.9 g |
Source: USDA FoodData Central, Beans, navy, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 173746). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.