Canned beans are a pantry staple cherished for their convenience Pop open a can, drain and rinse, and beans are ready to add protein, fiber and vitamins to soups, salads, tacos and more However, most canned bean varieties come packed in salty liquid. For people monitoring their sodium intake, seeking out no-salt-added canned beans is important.

The good news is that it’s entirely possible to find canned beans without any added sodium. With a careful read of nutrition labels, low-sodium devotees can still enjoy the ease of canned beans. Here’s what to look for, along with my top no-sodium bean picks to try.

Why Low-Sodium Beans?

First, let’s examine why limiting sodium is beneficial for health. The main reason is that excessive sodium intake is linked to high blood pressure. Consuming too much sodium causes the body to retain water, putting strain on blood vessels and the heart. Over time, this contributes to hypertension, heart disease and stroke.

The American Heart Association recommends keeping sodium under 2,300 milligrams per day. Many canned bean varieties deliver a quarter or more of this in just one serving! Choosing no-salt-added beans allows more flexibility with sodium from other foods.

Low-sodium diets also help control bloating and water retention. And for those trying to limit processed foods, canned beans with no sodium offer a cleaner ingredient list. While some sodium occurs naturally in beans, seeking out unsalted versions avoids excess.

Checking the Label

When assessing canned beans’ sodium levels, be sure to read nutrition labels carefully Terms like “low sodium” are not regulated, so the product could still contain added salt. Instead, look for beans explicitly labeled “no salt added”

Also check the milligrams of sodium per serving. Beans with only 10-140mg per serving qualify as very low sodium. For comparison, popular full-sodium canned beans often have 600mg or more per serving.

Don’t forget to check the ingredients list too. It should contain only beans and water, without additives like sugar, preservatives or flavorings.

Rinsing Sodium Away

If you don’t have access to no-salt options, you can remove some sodium from regular canned beans by thoroughly rinsing them. Place the beans in a colander and rinse under running water for at least 30 seconds stirring occasionally. This can reduce the sodium content by up to 40%.

For an even more effective sodium cut, soak the beans in cold water for a few hours before using. Just be sure to drain and use the soaked beans within a couple days.

Smart Ways to Use Low-Sodium Beans

Once you’ve got your cans of no-sodium beans, how to put them to delicious use? Try these healthy ideas:

• Make chili or tacos, seasoning to taste.
• Toss beans in salads for added protein.
• Mash beans into dips and spreads.
• Blend beans into homemade burger patties.
• Make bean soup, adding herbs for flavor.
• Mix beans into brown rice or quinoa bowls.
• Add beans to veggie sautés and stir fries.

Getting creative with herbs, spices, aromatics and other seasoning will help boost flavor in unsalted beans. A squeeze of citrus, splash of vinegar or drizzle of oil also brings brightness.

The Best No-Sodium Canned Bean Options

Ready to seek out some low-sodium bean choices for your pantry? Here are my top no-salt-added canned bean recommendations:

1. Great Value No Salt Added Black Beans

With zero sodium and a budget-friendly price, Great Value unsalted black beans are a winner. One 15oz can provides a solid 10g fiber and 12g protein. The simple ingredients include just beans and water. Use these versatile black beans in burritos, enchiladas, rice bowls and more. Rinse and drain them before cooking to remove any bean liquid.

2. Sprouts Organic No Salt Added Garbanzo Beans

These unsalted chickpeas from Sprouts offer a hefty 7g fiber and 5g protein with just 10mg sodium per 1/2 cup serving. They hold their shape nicely in grain bowls and salads. The BPA-free cans and simple beans and water ingredients also give them a nutritional edge.

3. 365 Everyday Value No Salt Added Navy Beans

Navy beans have a creamy texture that works nicely unsalted. 365 Everyday Value delivers with 10mg sodium per serving and an impressive 13g dietary fiber. The low price is another plus. These no-sodium navy beans are ideal for making white chili, soups and homemade baked beans.

4. Organic Eden Garbanzo Beans

Eden Foods offers several no-salt-added bean varieties free of BPA linings. Their organic garbanzo beans provide 7g protein and 6g fiber with just 25mg sodium per serving. They have an earthy, nutty flavor perfect for hummus, Mediterranean salads and veggie burgers.

5. Bush’s Best No Salt Pinto Beans

With just 10mg sodium per serving, these Bush’s unsalted pinto beans make Tex-Mex favorites like tacos and chili shine. They have a smooth, creamy texture when cooked. Plus, they deliver a dose of protein and fiber. Enjoy them Southwestern-style with cumin, chili powder and cilantro.

6. Goya Low Sodium Black Beans

When you crave Cuban-style black beans, reach for Goya’s low-sodium version. They have just 140mg sodium per serving and provide benefits like iron, folate and 7g fiber. Goya uses a no-BPA can lining too. These black beans taste great in rice bowls and soups.

7. Westbrae Natural Low Sodium Garbanzo Beans

Westbrae’s organic, low-sodium chickpeas offer a solid nutritional profile with 120mg sodium, 4g fiber and 4g protein per serving. Their buttery flavor and firm texture work well in curries, salads, roast veggie bowls and more. Plus, they come in BPA-free cans.

8. Snap Beans Low Sodium Green Beans

When a veggie side is in order, Snap Beans unsalted green beans fit the bill. Each can has just 35mg sodium along with 2g fiber and protein. They have a crisp texture and mild flavor perfect for adding to green salads or casseroles. Kids love them too!

9. Eden Organic Cannellini Beans

These BPA-free, no-salt cannellini beans from Eden provide an impressive 10g fiber and 8g protein with 0mg sodium per serving. Their large size, smooth texture and nutty taste make them ideal for minestrone soup, pasta e fagioli, white bean dip and more.

10. Sprouts Black Soy Beans

As an alternative to black beans, try Sprouts no-salt black soybeans. They offer 10g protein and 10g fiber with just 10mg sodium per serving. Their firm texture and sweet, earthy flavor work well in chili, stir-fries, veggie burgers and soups.

In Conclusion

Seeking out canned beans without added sodium allows you to enjoy their convenience while controlling your salt intake. Thankfully, many healthy, low-to-no sodium bean options abound in stores for any recipe. Focus on unsalted beans with clean ingredients and nutrition perks like fiber, vitamins and minerals. Then put them to delicious use in dinners, snacks and sides! Your taste buds and health will thank you.