This is a dry-matter reference value, not a real serving size. At 0% moisture the numbers look protein-concentrated, but everyday dry beans carry 10–12% water and cooked beans 60–70%. A Nordic umbrella review of 31 cohorts and 15 RCTs (Thorisdottir et al., Food Nutr Res 2023) linked legume intake to LDL −0.19 mmol/L and fasting glucose −0.19 mmol/L. Log the cooked entry instead of this one.
How should I track Beans, Dry, Navy (0% moisture)?
Beans, Dry, Navy (0% moisture) is high in magnesium. When tracking Beans, Dry, Navy (0% moisture), the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.