8 Types of Canned Beans That Aren’t As Healthy As You Think

Canned beans are a pantry staple for many households. They are convenient, versatile, and provide a good source of protein, fiber, and essential vitamins. However, not all canned beans are created equal. While some offer excellent nutritional value, others are packed with hidden ingredients like high levels of sodium, added sugars, and unhealthy fats that can make them less than ideal for regular consumption. In this article, we’ll explore eight types of canned beans that may not be as healthy as you think and why you should pay close attention to the nutrition panel before adding them to your cart.

1. Three-Bean Salad

Canned three-bean salad might seem like a healthy, convenient option, but it often comes with a surprising amount of added sugar and sodium. Some brands include up to 300 milligrams of sodium and 9 grams of added sugar per serving. While the beans themselves are nutritious, the added ingredients make this salad less healthy than it appears. Preparing your own three-bean salad with fresh or low-sodium canned beans is a much better choice.¹

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2. Franks and Beans

Franks and beans combine baked beans with hot dogs, creating a dish that’s convenient but far from healthy. The processed meats in this dish, often loaded with preservatives and sodium, have been linked to an increased risk of certain cancers. The combination of these with the already high sodium content in the baked beans makes this a particularly unhealthy choice. Regular consumption of processed meats has also been associated with higher risks of heart disease and stroke.²

3. Chili Beans

Chili beans are a convenient way to add flavor to dishes like burritos and tacos. However, the chili sauce in these beans often contains a lot of added sodium. Some brands pack as much as 530 milligrams of sodium per serving, nearly a quarter of your daily recommended intake. While these beans still provide fiber and protein, the excessive sodium can overshadow their health benefits.

4. Full-Sodium Canned Beans

Plain canned beans, such as kidney beans or chickpeas, might seem like a healthy choice, but many brands contain surprisingly high levels of sodium. A half-cup serving can contain up to 480 milligrams of sodium. Excessive sodium intake is linked to increased blood pressure and a higher risk of heart disease. Fortunately, low-sodium or no-salt-added versions are available and are a much healthier alternative.

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5. Baked Beans

Baked beans are often enjoyed as a side dish or even as a meal on their own. While they are high in fiber and protein, many commercial varieties are loaded with added sugars and sodium. For instance, some brands contain as much as 14 grams of added sugar per serving, along with a significant amount of sodium, contributing to nearly 25% of your daily intake in just half a cup. These added sugars and salts can contribute to various health issues, including high blood pressure and weight gain, making baked beans a less healthy option compared to their unseasoned counterparts.

6. Seasoned Black-Eyed Peas

Seasoned black-eyed peas may save you some time in the kitchen, but they come with a cost. These canned beans are often high in sodium, with some brands containing up to 570 milligrams per serving. Additionally, they may contain preservatives like disodium EDTA, which has been linked to digestive issues in some studies. Opting for plain black-eyed peas and seasoning them yourself can help you avoid unnecessary additives and sodium.

7. Ranch-Style Beans

Ranch-style beans are a flavorful Texan staple, but they’re not without their drawbacks. These beans are often seasoned with a mix of spices and sauces that are high in sodium and sometimes sugar. A typical serving can deliver 450 milligrams of sodium, contributing to your daily intake without you even realizing it. For a healthier option, consider making your own ranch-style beans at home, where you can control the sodium content.

8. Refried Beans

Refried beans, popular in Mexican cuisine, are typically made from pinto or black beans mashed and then fried. Many canned versions contain lard or other saturated fats, significantly increasing their fat content. Moreover, a single serving can contain up to 64% of your recommended daily sodium intake. The high levels of saturated fat and sodium can contribute to heart disease and other chronic conditions if consumed frequently.

Conclusion

While canned beans are a nutritious and convenient food choice, it’s crucial to read the labels carefully. High sodium, added sugars, and unhealthy fats can quickly turn a healthy option into something that should be eaten in moderation. Whenever possible, opt for low-sodium or no-salt-added varieties, and consider making your own flavored beans to keep your meals both delicious and healthy.

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