Are Canned Beans Full of Sugar? What You Need to Know

November 7, 2025 •

4 min read

According to Healthline, a half-cup serving of canned baked beans can contain as much as 12 grams of added sugar. This fact highlights a common misconception, as not all canned beans are full of sugar; the content varies widely depending on the type and brand.

Quick Summary

The sugar content in canned beans is not universal, with baked beans being a key offender containing substantial added sugars, while plain varieties typically contain none. Consumers should always check product labels to avoid hidden sugars and excess sodium, enabling healthier choices for balanced nutrition.

Key Points

Not All Canned Beans Contain Sugar: The presence of significant added sugar is primarily in baked beans, not plain varieties like black or kidney beans.
Baked Beans are High in Added Sugar: Canned baked beans often contain sweeteners like brown sugar and corn syrup, with a half-cup serving averaging 12 grams of added sugar.
Plain Canned Beans are Low-Sugar: Most plain canned beans contain no added sugar and are rich in complex carbohydrates, which are digested slowly.
Check Labels for Hidden Sugars: It is crucial to read the ingredient list and nutrition facts panel to identify added sugars in any canned bean product.
Beware of High Sodium Content: Beyond sugar, many canned beans can also be high in sodium, so look for 'low-sodium' or 'no-salt-added' options.
Consider Healthier Alternatives: For ultimate control, use dried beans or opt for no-salt-added canned versions. Rinsing can also help reduce sodium.
Manage Blood Sugar with Canned Beans: Plain canned beans have a low glycemic index, making them a suitable food for managing blood sugar levels.

The Surprising Truth About Sugar in Canned Beans

For many, canned beans are a convenient, affordable, and nutritious pantry staple. Packed with fiber, protein, and essential minerals, they offer a great foundation for numerous meals. However, the question of whether all canned beans are full of sugar is a valid one, as certain types can contain surprisingly high amounts of added sugar. Understanding which varieties to watch out for and how to read nutritional labels is crucial for making healthier choices.

Baked Beans: The Primary Culprit

When people voice concern about sugar in canned beans, they are almost always referring to baked beans. These are a classic side dish, often simmered in a thick, sweet sauce made with ingredients like brown sugar, corn syrup, and molasses. A half-cup serving of a typical brand can have an average of 12 grams of added sugar, contributing significantly to your daily intake. For context, that is roughly 3 teaspoons of sugar per serving. While baked beans can be part of a balanced diet, it's vital to be aware of this added sweetness, especially for individuals managing blood sugar levels. Many manufacturers offer 'reduced sugar' or 'no sugar added' versions, but careful label reading is still required to confirm the actual content.

Comparing Different Canned Beans

Unlike baked beans, most other canned beans, like black, kidney, garbanzo, or pinto beans, do not contain added sugar. They are typically canned in a simple solution of water and salt, or sometimes just water. The small amount of carbohydrates they contain are complex, meaning they are digested slowly and do not cause the same blood sugar spike as refined sugars.

A Comparison of Canned Beans


Bean Type	Typical Added Sugar	Natural Sugar	Best For...	What to Watch For
Baked Beans	High (often 10g+ per serving)	Yes, from tomatoes	Hearty breakfasts, BBQ sides	High sugar and sodium content
Black Beans	None	Minimal	Mexican cuisine, salads	Added salt; opt for 'low sodium'
Kidney Beans	None	Minimal	Chili, stews, salads	Added salt; opt for 'no salt added'
Garbanzo Beans (Chickpeas)	None	Minimal	Hummus, salads, roasting	Added salt
Pinto Beans	None	Minimal	Refried beans, burritos	Added salt, especially in seasoned varieties
Refried Beans	Can vary (check label)	Minimal	Mexican dishes	Added lard and seasonings; opt for 'vegetarian' or low-fat versions

Understanding Food Labels

For consumers, the key to navigating the canned bean aisle is becoming an expert label reader. Here’s what to look for:

Check the Ingredient List: Look for sources of sugar, such as sugar, high-fructose corn syrup, brown sugar, or molasses. If it's a plain canned bean (like black or kidney), the ingredients should simply be beans, water, and salt. The fewer the ingredients, the better.
Examine the Nutrition Facts Panel: The 'Sugars' line on the label includes both natural sugars and added sugars. To determine the added sugar, you may need to look for a specific 'Added Sugars' line, which is required on labels in many countries. This will give you a clear picture of how much sweetness is purely for flavor.
Sodium Content: Alongside sugar, many canned foods, including beans, can be high in sodium. Excessive sodium intake is a major health concern, so opting for 'low-sodium' or 'no-salt-added' versions is a smart move. You can also rinse canned beans under cold water to wash away some of the excess sodium.

Healthier Choices and Alternatives

To enjoy the nutritional benefits of beans without the worry of added sugars, consider these alternatives:

Dried Beans: The healthiest option is to cook dried beans from scratch. This allows for complete control over ingredients, with no added sugar or excessive salt.
No-Salt-Added Canned Beans: For convenience without the sodium, many brands offer low-sodium or no-salt-added versions of plain canned beans. Always double-check the label.
Rinsing Canned Beans: Even with regular canned beans, a quick rinse in a colander can reduce the sodium content significantly.
DIY Baked Beans: If you love baked beans, consider making your own from scratch using plain canned white beans. You can control the amount and type of sweetener, or even use sugar substitutes for a healthier version.

Conclusion: Read Labels, Choose Wisely

The notion that all canned beans are full of sugar is a myth primarily stemming from popular baked beans varieties. While baked beans do contain a notable amount of added sugar, plain canned beans are generally sugar-free and a highly nutritious, low-glycemic food. The key to making the best choice for your health is to always read the ingredient and nutrition labels carefully. By doing so, you can ensure that you are enjoying the many benefits of beans without the hidden, unhealthy additives. Your choices matter, and being an informed consumer is the first step towards a healthier diet.

Here is a guide on how to read nutritional labels for more information.

Frequently Asked Questions

Canned baked beans, particularly those in sweet sauces, contain the highest amount of added sugar. A half-cup serving can contain 12 grams or more.

No, plain canned beans typically do not contain added sugar. They are packed in a water and salt solution and are naturally low in sugar.

Natural sugar comes from the ingredients themselves, such as the tomatoes in baked bean sauce. Added sugar is a sweetener put in during processing. The nutritional label can distinguish between the two.

No, you cannot remove the added sugar from canned baked beans. A better option is to choose low-sugar varieties or make your own baked beans from plain canned beans and control the ingredients yourself.

Look for labels that state 'no sugar added' or 'reduced sugar.' For plain beans, simply check the ingredient list to ensure no sugars or syrups have been added.

Traditional canned refried beans typically do not contain significant added sugar but can be high in fat (from lard) and sodium. Always check the label, especially for flavored varieties.

Yes, making beans from dried beans is the healthiest option as it gives you complete control over the ingredients, allowing you to avoid all added sugars and excess salt.