Although canned products are often associated with being unhealthy, there are numerous nutritious options in the canned goods aisle if you know where to look. Canned beans, in particular, stand out as an excellent source of fiber and protein, with varieties available that boast low added sugars and reduced salt content.
Unlike dried beans, which necessitate soaking and cooking at home, canned beans offer convenience and accessibility. However, it's important to be aware that they may contain added ingredients such as preservatives, seasonings, and sugars. Therefore, carefully examining the label for these additives is crucial to ensure you're choosing the healthiest canned beans available.
For guidance on selecting healthy canned beans, Alyssa Smolen, MS RDN CDN, a New Jersey-based dietitian content creator, offers valuable tips: "Opt for store brand canned beans labeled 'no added salt.' Often, canned beans contain extra salt." Additionally, she suggests embracing store brand options, noting that they can be more cost-effective and often maintain the same quality as name brands.
When evaluating the nutritional value of canned beans, several factors should be considered:
Fiber: Beans are rich in fiber, a vital nutrient that promotes regular digestion and increases satiety. Moreover, beans contain prebiotic fiber, which nourishes the gut microbiome.
Protein: Beans serve as an excellent source of plant-based protein, aiding in feelings of fullness during meals and assisting in meeting daily protein requirements.
Sodium: Some canned beans may contain added salt for preservation purposes. Opting for low- or no-sodium varieties can help ensure you choose healthier options at the store.
We consulted with dietitians and nutrition experts to identify the top recommended canned beans—and which ones to avoid—when browsing the grocery store aisles. Keep reading to discover their insights, and explore the numerous benefits of a high-fiber diet.
THE 11 HEALTHIEST CANNED BEANS
1) Best: Heyday Canning Co. Coconut Curry Chickpeas
NUTRITION (PER 5-OUNCE SERVING):
- CALORIES: 260
- FAT: 19 g (Saturated fat: 9 g)
- SODIUM: 510 mg
- CARBS: 33 g (Fiber: 6 g, Sugar: 8 g)
- PROTEIN: 8 g
Heyday Canning Co. is revolutionizing the canned bean market with innovative flavors such as Coconut Curry Chickpeas and Harissa Lemon. Packed with 6 grams of fiber and 8 grams of protein per serving, these chickpeas offer both flavorful zest and lasting satiety. Pair them with jasmine rice, chicken, or tofu for a well-rounded meal that will keep you feeling full and content.
2) Best: Jovial Foods Chickpeas
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 120
- FAT: 1.5 g (Saturated fat: 0 g)
- SODIUM: 200 mg
- CARBS: 18 g (Fiber: 5 g, Sugar: 0 g)
- PROTEIN: 9 g
These garbanzo beans boast an impressive nutritional profile, offering 9 grams of protein and 5 grams of fiber per serving. According to Christine Byrne, MPH, RD, an intuitive eating dietitian and the owner of Ruby Oak Nutrition in Raleigh, NC, "I love all of the jarred beans from Jovial Foods, particularly the chickpeas. They come in BPA-free glass jars instead of cans, but they're shelf-stable and will keep just fine in your pantry. I typically don't think far enough ahead to soak dried beans, and these are the only ready-to-eat beans I've found that comes close to the flavor and texture I enjoy. They do have some added salt (although they're lower in sodium than many popular brands of canned chickpeas), so you can rinse the beans to get rid of some sodium if that's a concern."
3) Best: A Dozen Cousins Mexican Pinto Beans
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 130
- FAT: 1 g (Saturated fat: 0 g)
- SODIUM: 400 mg
- CARBS: 23 g (Fiber: 5 g, Sugar: 1 g)
- PROTEIN: 7 g
A Dozen Cousins has crafted a nutritious offering with their flavorful beans, boasting 5 grams of fiber and 7 grams of protein per serving. Their delicious flavor profiles are seasoned with spices that don't include added sugar. Perfect for tacos or as an addition to soup or chili, these beans are conveniently ready to eat after a quick heat in the microwave.
4) Best: Beanvivo Black Bean
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 120
- FAT: 2 g (Saturated fat: 0 g)
- SODIUM: 400 mg
- CARBS: 20 g (Fiber: 5 g, Sugar: 1 g)
- PROTEIN: 7 g
Beanvivo black beans offer a substantial 7 grams of protein and 5 grams of fiber per serving, with the added benefit of no added sugar. The Baja flavor adds delicious seasoning without any additional sugars. These black beans complement fish tacos superbly or serve as an excellent base for black bean soup.
5) Best: Eden Foods Kidney Beans
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 110
- FAT: 0 g (Saturated fat: 0 g)
- SODIUM: 30 mg
- CARBS: 18 g (Fiber: 8 g, Sugar: <1 g)
- PROTEIN: 7 g
Eden Foods' kidney beans boast an impressive 8 grams of fiber per serving, making them one of the healthiest options available. According to Celine Thompson MS, RDN, a registered dietitian with Fueling Fertility LLC, "I like Eden Foods Beans because they are cooked under pressure and put in cans that don't contain chemicals like BPA, BPS, or phthalates, which are linked to hormonal and fertility issues. They are also easier to digest due to the addition of kombu, a sea vegetable used during processing."
6) Best: Earthly Choice Bean Medley
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 140
- FAT: 0 g (Saturated fat: 0 g)
- SODIUM: 350 mg
- CARBS: 25 g (Fiber: 6 g, Sugar: 1 g)
- PROTEIN: 9 g
Opting for a bean medley offers the advantage of enjoying a variety of beans in a single half-cup serving. Earthly Choice provides 6 grams of fiber and 9 grams of protein with just 1 gram of total sugar per serving. This blend is perfect for making bean salad; simply combine it with oil, vinegar, garlic, salt, and pepper for a quick lunch or a flavorful side dish.
7) Best: Bush's Zero Added Sugar
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 120
- FAT: 0.5 g (Saturated fat: 0 g)
- SODIUM: 600 mg
- CARBS: 26 g (Fiber: 12 g, Sugar: 1 g)
- PROTEIN: 7 g
Bush's Beans Zero Added Sugar offers a baked bean product without any added sugar. With an astonishing 12 grams of fiber, it provides a substantial boost to gut health without causing a blood sugar roller coaster effect.
8) Best: Camellia Beans for Two
NUTRITION (PER ¼ CUP SERVING):
- CALORIES: 120
- FAT: 0 g (Saturated fat: 0 g)
- SODIUM: 370 mg
- CARBS: 22 g (Fiber: 7 g, Sugar: 1 g)
- PROTEIN: 7 g
Camellia's Cajun Style White Beans for 2 offers a convenient solution for a quick dinner for yourself or to share with a partner. With 7 grams of fiber and 7 grams of protein, along with just one gram of added sugar per serving, these beans provide a hearty boost to any meal.
9) Best: 365 Garbanzo beans
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 120
- FAT: 2 g (Saturated fat: 0 g)
- SODIUM: 90 mg
- CARBS: 20 g (Fiber: 6 g, Sugar: 0 g)
- PROTEIN: 7 g
These garbanzo beans serve as a nutritious addition to any meal or snack, boasting no added sugar and a mere 90 milligrams of sodium. According to Bailey Franklyn, a Culinary Registered Dietitian and owner of Harvest Table Nutrition, "The ingredients are simply beans, water, and a pinch of salt for preservation. There are no added sugars, and the sodium content is minimal, accounting for less than 5% of your recommended daily intake per serving. However, for even lower sodium options, consider opting for the 'no salt added' version, which contains only 10 milligrams of sodium per serving."
10) Best: Sprague Foods Baked Beans in Tomato Sauce
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 150
- FAT: 2 g (Saturated fat: 0 g)
- SODIUM: 340 mg
- CARBS: 29 g (Fiber: 5 g, Sugar: 10 g)
- PROTEIN: 7 g
For those who enjoy beans and toast, Sprague Foods Baked Beans offers a healthier alternative to add to your English breakfast. According to Melissa Boufounos, CHN, a sports nutritionist and owner of MB Performance Nutrition near Ottawa, ON, "Sprague Foods Baked Beans are among the healthiest canned beans available. They incorporate high-quality, whole-food ingredients commonly found in your kitchen. Additionally, their pressure cooking methods eliminate the need for preservatives, and the cans and lids are BPA-free." Boufounos further notes, "I enjoy incorporating a half-cup serving into my breakfast routine alongside toast, turkey sausages, and fruit. It provides me with 5 grams of fiber, 6 grams of plant-based protein, and 10% of my daily iron intake, making it an ideal way to kickstart my day."
11) Best: Sprouts Low Sodium Great Northern Beans
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 110
- FAT: 0 g (Saturated fat: 0 g)
- SODIUM: 140 mg
- CARBS: 20 g (Fiber: 6 g, Sugar: 1 g)
- PROTEIN: 7 g
Sprouts' Great Northern Beans stand out for their lower sodium content, offering just 140 mg per half-cup serving. Additionally, they provide 6 grams of fiber and 7 grams of protein, making them a nutritious choice. Great Northern beans are versatile; they can be paired with salads, added to soups for added satiety, or used to create a mashed bean topping for toast, allowing for creativity in meal preparation.
THE 3 CANNED BEANS TO AVOID
1) Worst: Bush's Brown Sugar Hickory Baked Beans
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 160
- FAT: 0 g (Saturated fat: 0 g)
- SODIUM: 550 mg
- CARBS: 33 g (Fiber: 5 g, Sugar: 15 g)
- PROTEIN: 7 g
According to Franklin, "Bush's Brown Sugar Hickory Baked Beans aren't the healthiest canned bean option out there." They contain over half of the daily allowance for added sugars and are a significant source of sodium. "For one-half cup, they contain 550 milligrams of sodium, which is almost 25% of the daily recommended amount, and 15 grams of added sugar. While this may not seem like a lot, you might eat more than a half-cup serving," Franklin concludes.
2) Worst: Van Camp's Pork and Beans
NUTRITION (PER 7.25 OUNCE SERVING):
- CALORIES: 210
- FAT: 0.5 g (Saturated fat: 0 g)
- SODIUM: 610 mg
- CARBS: 40 g (Fiber: 7 g, Sugar: 13 g)
- PROTEIN: 6 g
Van Camp Pork and Beans are not among the healthiest choices available in the supermarket, with 13 grams of sugar and 610 milligrams of sodium per serving. Although they provide a competitive amount of fiber and protein, they do not prioritize lower levels of sodium and added sugar like other options on the market. With nearly half the recommended daily allowance of sugar and a quarter of the recommended salt intake in a day, one serving of these beans contains higher levels of added sugar and sodium compared to the healthier options on our list.
3) Worst: Heinz Deep Browned Beans with Pork and Molasses
NUTRITION (PER ½ CUP SERVING):
- CALORIES: 170
- FAT: 1.5 g (Saturated fat: 0.4 g)
- SODIUM: 430 mg
- CARBS: 31 g (Fiber: 7 g, Sugar: 11 g)
- PROTEIN: 8 g
Heinz Deep Brown Baked Beans with Pork and Molasses contain 11 grams of added sugar from molasses, providing nearly half of your daily allowance for added sugars. Despite this, they still offer a significant source of fiber and protein, making them a choice that isn't harmful to your health when consumed occasionally. For the healthiest option, consider looking for a sugar-free alternative.