Navy Beans
The highest-fiber bean in common use. Nearly 40% of the carbohydrate is fiber, which sharply cuts the net carbohydrate figure.
FatTonic Facts
Navy Beans · per serving 1 cup cooked (182g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 9 | −19.8 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 19 | +30.4 |
| Protein (g) | 15 | +10.5 |
| Capped at 100 | raw 120.3 | = 100 |
| Glycemic index | 31 | |
| Carbs (g) | 47 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 173746 (Beans, navy, mature seeds, cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 182 g): carbs 26.1, sugar 0.4, fiber 10.5, protein 8.2, fat 0.6 g.
What this means for fat-burning
Why this score: fiber 19 g set it, +30.4 points. Source: USDA FoodData Central, FDC 173746.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Navy Beans scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does navy beans spike insulin?
Glycemic load 9 for 1 cup cooked (182g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is navy beans good for fat loss?
Excellent (100/100): navy beans strongly supports fat-burning.
Better in legumes
Navy Beans ties for the best in legumes on this index.