Are baked beans part of your 5 a day?

October 17, 2025 •

3 min read

According to NHS guidelines, a single portion of 80g of cooked beans, including baked beans, does count towards your 5 a day. However, unlike other fruits and vegetables, no matter how many you eat, it will still only ever count as one portion.

Quick Summary

Baked beans can contribute one portion to your 5 a day, but this is limited to a single serving regardless of quantity. Understanding portion size and checking labels for added sugar and salt is key for making a healthy dietary choice.

Key Points

Single Portion: An 80g serving (3 heaped tablespoons) of baked beans counts as one of your 5 a day, according to NHS guidance.
One-Portion Rule: You can only count beans and pulses once per day, regardless of how much you consume.
Check Labels: Canned baked beans often contain high levels of added sugar and salt, so opt for reduced-sodium and reduced-sugar versions.
Make Your Own: Creating baked beans from scratch with dried haricot beans gives you full control over the ingredients, allowing for a healthier and tastier result.
Boost Nutrition: Pair baked beans with other vegetables, like spinach or mushrooms, to add more portions of your 5 a day.
Source of Fibre and Protein: Despite their limitations as a '5 a day' contributor, baked beans remain an excellent source of dietary fibre and plant-based protein.

The Answer is Yes, but With an Important Caveat

Many people are surprised to learn that a serving of baked beans does indeed count towards the recommended '5 a day' fruit and vegetable intake, as confirmed by national health bodies like the NHS. The reason for the confusion is a specific rule that applies to all beans and pulses: they can only contribute a maximum of one portion per day, regardless of how much is consumed. This rule exists because, while rich in fiber and protein, beans and pulses contain a different mix of nutrients compared to other fruits and vegetables.

To be precise, a single portion is defined as 80g, which equates to about three heaped tablespoons of cooked beans. So, while a full tin of baked beans offers a hefty dose of fibre and protein, it won't magically give you multiple portions towards your daily fruit and veg target. Understanding this nuance is crucial for anyone aiming for a balanced and varied diet.

The Healthier Choice: Navigating Added Sugar and Salt

For many, the biggest concern with commercially produced canned baked beans is the high level of added sugar and salt in the tomato sauce. While manufacturers have introduced healthier 'reduced salt and sugar' versions, it's always important to check the nutritional information on the label. Opting for these healthier versions or, better yet, making your own baked beans from scratch using dried haricot beans allows you full control over the ingredients.

Making your own baked beans at home is surprisingly simple and can result in a more nutritious, flavourful meal. You can use canned or dried haricot beans and create your own tomato sauce with herbs and spices instead of relying on pre-packaged varieties. You can also boost the nutritional content by adding extra vegetables, like onions and peppers, which can contribute additional portions to your 5 a day.

Making Baked Beans a Part of a Balanced Diet

Incorporating baked beans into your diet can be a nutritious and cost-effective way to increase your fibre and plant-based protein intake. Their high fibre content is excellent for gut health and can help lower cholesterol. However, to ensure a balanced nutritional profile, they should be paired with other foods rich in vitamins and minerals.

Practical Ways to Enjoy Baked Beans Healthily:

Beans on wholemeal toast: This classic combination provides fibre from both the beans and the bread. Adding some spinach or grilled mushrooms on the side can add another portion of your 5 a day.
Add to jacket potatoes: A jacket potato topped with baked beans is a filling and nutritious meal. Don't forget to eat the potato skin for extra fibre! Add a side salad for another veg portion.
Serve with eggs: Pairing baked beans with scrambled or poached eggs creates a protein-packed meal that's perfect for breakfast or brunch.
Add to stews and casseroles: Baked beans can be added to hearty stews and casseroles to increase their fibre and protein content while reducing the amount of meat needed.

Baked Beans vs. Other 5 a Day Portions

Here is a comparison of baked beans and other fruits and vegetables to illustrate how they contribute to your 5 a day target.


Food Item	Portion Size (approx. 80g)	Contribution to 5 a Day	Important Considerations
Baked Beans (Haricot)	3 heaped tablespoons	1 portion (maximum 1 per day)	Watch for added salt and sugar.
Fresh Carrots (Sliced)	3 heaped tablespoons	1 portion	Can count multiple portions per day.
Fresh Spinach	1 cereal bowl full	1 portion	Can count multiple portions per day.
Lentils	3 heaped tablespoons	1 portion (maximum 1 per day)	Excellent source of fibre and protein.
Tinned Tomatoes	3 heaped tablespoons (or 1 tbsp puree)	1 portion	Can count multiple portions per day.
Apples	1 medium apple	1 portion	Can count multiple portions per day.
Sweetcorn	3 heaped tablespoons	1 portion	Can count multiple portions per day.

Conclusion: A Nutritious Component, Not the Whole Story

In short, are baked beans part of your 5 a day? Yes, a single portion is. However, it's essential to remember the one-portion-per-day rule for beans and pulses, regardless of the amount you eat. The most important thing is to consider the overall nutritional context, being mindful of added sugar and salt, especially in canned varieties. By choosing healthier options or making your own and pairing them with other fruits and vegetables, baked beans can be a valuable, fibre-rich component of a healthy and balanced diet. For more information on the '5 a day' guidelines, refer to the NHS Eat Well guide.

Frequently Asked Questions

A single official portion size for baked beans is 80g, which is approximately three heaped tablespoons.

This is because beans and pulses have a different nutrient profile than most fruits and vegetables. They are rich in fibre and protein but contain fewer nutrients overall, leading health bodies to cap their daily contribution to just one portion.

Yes, other beans and pulses such as kidney beans, lentils, and chickpeas also count towards your 5 a day, but they are also subject to the same one-portion-per-day rule.

Yes, reduced sugar and salt versions are a healthier choice, as they limit the intake of these less desirable ingredients while still providing the fibre and protein benefits of the beans themselves.

Standard canned baked beans can contain significant amounts of added sugar. For instance, half a can can contain around 9g of sugar. It's recommended to opt for reduced-sugar options.

Yes, the tomato sauce from baked beans can contribute, similar to tinned tomatoes. Tinned tomatoes are a valid 5 a day portion.

Making baked beans from scratch is an excellent option as it allows you to control the amount of sugar and salt, making for a healthier and often more flavourful meal.