Canned black beans are a convenient source of plant-based protein. Due to high sodium content, you may want to rinse them before adding them to a dish.
Black beans are a staple in Latin American cuisine and popular among vegetarians for their plant-based protein content.
If you don’t have time to cook dried black beans from scratch, you can always use canned ones.
This article talks about canned black beans and their many health benefits, possible drawbacks, and ways to include them in your diet.
Black beans are a type of pulse. As such, they hold a rich array of nutrients, including when they’re canned (1).
Canned black beans have an exceptional fiber and protein content. They are also very low in fat (1).
Also, canned black beans have a lot of folate, which is vitamin B9 and helps keep birth defects like spina bifida and heart defects from happening (3, 4).
They also have a lot of magnesium, potassium, zinc, and calcium, which may help nerves work better, lower blood pressure, boost the immune system, and keep bones healthy (5, 6, 7, 8).
Even though black beans have a lot of iron, your body doesn’t absorb as much of it because the iron is bound to phytate, an antinutrient.
Canned black beans are a low cost food with a high nutrient density (9).
Canned black beans’ nutritional profile allows them to confer numerous health benefits. Because they have nutrients, they may help you control your weight and blood sugar and lower your risk of heart disease (10)
Canned beans are a convenient pantry staple that provides a variety of nutrients While fresh cooked beans may be ideal, canned beans offer an easy alternative with decent nutritional value When shopping the canned aisle, pay attention to key factors like fiber, protein, sodium, and added sugars to choose the healthiest options.
Why Canned Beans Are a Healthy Choice
Canned beans provide an array of beneficial nutrients:
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Protein Beans offer plant-based protein to help meet daily needs. Most provide 7-10g per serving
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Fiber: With 5-12g per serving, beans boost fiber intake to support digestion.
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Iron Beans contain iron to help prevent deficiency of this key mineral
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Potassium: This nutrient helps control blood pressure. Beans provide around 10% DV.
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Folate: Essential for red blood cell production, beans supply a good amount of folate.
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Antioxidants: Compounds like anthocyanins, kaempferol and quercetin have antioxidant effects.
Overall, canned beans help increase intake of under-consumed nutrients that are important for health.
Tips for Picking the Healthiest Canned Beans
Follow these tips when comparing nutrition labels:
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Seek 5-12g fiber per serving from beans.
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Look for 7-10g protein to support satiety.
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Choose beans with <600mg sodium to limit excess salt.
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Select <5g sugars to avoid added sweeteners.
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Seek BPA-free cans for reduced chemical exposure.
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Check for no preservatives like sulfur dioxide.
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Favor lower sodium or no salt added versions.
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Go for minimal ingredients and simpler options.
Nutrition Comparison of Popular Canned Bean Brands
Here’s how some top canned bean products compare nutritionally:
| Brand | Serving | Calories | Protein | Fiber | Sodium | Sugars |
|---|---|---|---|---|---|---|
| 365 Organic Garbanzo Beans | 1/2 cup | 120 | 7g | 6g | 140mg | 0g |
| Bush’s Pinto Beans, No Salt Added | 1/2 cup | 120 | 8g | 8g | 0mg | 0g |
| Sprout Organic Black Beans | 1/2 cup | 120 | 7g | 7g | 140mg | 1g |
| Eden Organic Kidney Beans | 1/2 cup | 110 | 7g | 8g | 30mg | 0g |
| Bush’s Baked Beans | 1/2 cup | 190 | 4g | 6g | 450mg | 7g |
*Nutrition varies between flavors and products. Compare labels to find healthier options.
11 Healthiest Canned Bean Options
These options provide stellar nutrition in convenient cans:
1. Eden Organic Beans
With only beans and water, Eden beans like organic garbanzos offer protein and fiber without additives. Their BPA-free cans use minimal processing for retention of nutrients.
2. Sprout Organic Beans
Sprout black beans deliver protein and fiber with just 1g sugar and 140mg sodium per serving. Their organic beans avoid GMOs, preservatives, and additives.
3. 365 Organic Beans
365 organic chickpeas contain 7g protein and 6g fiber with just 140mg sodium and no added sugar. Their affordable organic beans come in BPA-free packaging.
4. Bush’s Beans
Select Bush’s no salt added beans for zero sodium pinto, black, or kidney bean varieties with 8g fiber and around 120 calories per serving.
5. Westbrae Natural Organic Beans
Westbrae organic garbanzos offer a good source of plant protein and fiber with just 140mg sodium and no preservatives or artificial ingredients.
6. Goya Low Sodium Black Beans
With just 35mg sodium per serving, Goya low sodium black beans make a smart choice to limit salt intake from canned beans without sacrificing nutrition.
7. Amy’s Organic Beans
Amy’s light in sodium beans like their organic black beans provide quality nutrition with 460mg sodium or less and no added sugars.
8. Good & Gather Black Beans
A Target brand, Good & Gather black beans deliver fiber, protein, and iron with lower 110mg sodium and no unnecessary additives.
9. Whole Foods 365 Organic Beans
365 organic garbanzo beans offer an affordable option for 7g plant protein and 6g fiber with just 140mg sodium and zero added sugar per serving.
10. Trader Joe’s Organic Beans
Select Trader Joe’s organic black beans for a quality choice with 5g fiber and 7g protein with 140mg sodium and minimal other ingredients.
11. Simply Balanced Organic Beans
Simply Balanced organic pinto beans from Target provide 7g protein and 8g fiber with just 35mg sodium and no added sugar or preservatives.
Tips for Preparing and Using Canned Beans
Follow these tips for enjoying canned beans:
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Rinse beans before use to remove excess sodium from canning liquid.
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Mash beans partially for a thicker texture in dips, spreads, burgers, etc.
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Add beans to salads, bowls, soups, stews, and chilis for extra nutrition.
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Pair beans with grains like rice, quinoa, or pasta for a complete plant protein.
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Use bean liquid or “aquafaba” as an egg substitute in baking.
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Try sprouting canned beans to boost nutrition before eating.
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Roast canned beans to crispy for easy snackable bean chips.
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Purée canned beans with oil, garlic, and spices for bean dips.
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Combine beans with veggies, cheese, salsa, etc. for an easy plant-based taco filling.
Potential Downsides of Canned Beans
While canned beans provide ample benefits, consider a few potential downsides:
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Higher sodium content than homemade cooked beans
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Possible BPA exposure from cans (seek BPA-free)
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Potential added sugars or unnecessary ingredients
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Concerns over acrylamide formation during canning
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More expensive than buying dried beans
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Less control over consistency and texture
The Bottom Line
Overall, canned beans can provide an easy, cost-effective way to add valuable protein, fiber, vitamins and minerals into your diet. Read labels closely and select low sodium, low sugar options packaged in BPA-free cans to reap the most nutritional benefits from these handy cooked beans. Rinsing and adding your own herbs and spices can further boost flavor and nutrition.
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Rich in plant-based protein
Black beans play an important role in vegetarian diets due to their high content of plant-based protein (11).
In fact, they’re one of the few plant-based food sources of the essential amino acid lysine, which is more common in animal-based foods (11).
Additionally, black beans serve as one of the primary protein sources in developing countries. In many diets, they help compensate for the lack of protein from cereals, roots, and tubers (12).
They also have a meaty texture, which allows you to substitute them for meat in multiple dishes.
May help you lose weight
The high amounts of fiber and protein in canned black beans may aid weight loss by reducing appetite (13).
Swells into a gel-like substance when it comes in contact with water in your digestive system. Black beans have a lot of this type of fiber.
Soluble fiber slows the rate at which your stomach empties its contents into the intestines. This keeps food in your stomach for longer, and it’s one reason why eating high fiber foods enhances your feelings of fullness (1, 14).
Studies show that protein is the most filling macronutrient. It’s also the one that burns the most calories as you digest it (1, 15, 16).
Additionally, fiber and protein stimulate the release of fullness-related hormones, further increasing your perception of fullness and potentially reducing your calorie intake (1, 16, 17).
Canned Beans or Cooked Beans?
FAQ
Are canned beans actually healthy?
Is it OK to eat a can of beans a day?
Do canned beans have a lot of sodium?
It’s important to note most canned beans have lots of sodium, but rinsing them before eating can reduce the sodium content by 40 percent, Gaffen says. Dried beans are more affordable and lack the sodium or other additional ingredients that may be found in canned beans.
What are the benefits of eating beans?
Beans are an excellent source of fiber and nutrients such as protein, healthy fats, vitamins and minerals. The benefits of eating beans include body nutrition, weight maintenance, bowel proper function, cholesterol regulation, blood sugar level regulation and more.
Are canned black beans healthy?
Canned black beans are a great plant-based protein source that may help you manage your weight, blood sugar, and cholesterol levels. Canned black beans are a nutrient-dense food with multiple health benefits. However, canned foods do come with some downsides. First, they tend to be high in salt, as manufacturers add it during the canning process.
Are canned black beans a good source of protein?
Canned black beans are a convenient source of plant-based protein. Due to high sodium content, you may want to rinse them before adding them to a dish. Canned black beans are precooked black beans that come in a convenient can. Black beans are a staple in Latin American cuisine and popular among vegetarians for their plant-based protein content.