Compare canned beans

Research · Canned beans

What our research found about canned beans

Beans are one of the best-supported staples in nutrition research: Harvard’s Nutrition Source summarizes legumes as a rich source of fiber and plant protein, and the Dietary Guidelines recommend them in several food groups. Canned beans are convenient, and the label usually shows how much sodium and what lining or additives come along. Some include calcium chloride or EDTA to keep texture, and flavored beans add sugar, oils and seasonings.

Draining and rinsing canned beans lowers the sodium you eat, and “no salt added” versions skip it entirely. Pouches and ready-to-eat bean cups are different formats from plain cans. Compare the exact recipe, sodium per serving and the can lining claim rather than relying on the brand name.

Products

174 brands

Full labels recorded

1482% of the shelf

Maker says organic

16maker’s claim

List an added sweetener

3of 14 labels

List a seed oil

0of 14 labels

Typical label length

6ingredients (median)

Counts use complete, current ingredient labels only. Records without a published label stay unknown and are never counted as clean.

What to compare

• Sodium. Compare mg per half cup; “no salt added” and rinsing reduce intake.
• Seasonings. Sauces, bacon, sugar and oils appear in flavored varieties.
• Can lining. Look for BPA-free or non-BPA lining statements.
• Organic and non-GMO. Separate claims about farming; check for a certifier.

References

1. Legumes Harvard T.H. Chan School of Public Health
2. Sodium in your diet U.S. Food and Drug Administration
3. Bisphenol A (BPA): use in food contact applications U.S. Food and Drug Administration
4. Dietary Guidelines for Americans U.S. Department of Agriculture and HHS