Are Canned Beans Healthy? What the Science Says

October 3, 2025 •

4 min read

According to a 2023 study published in Medical News Today, regularly consuming legumes like canned beans can lower the risk of cardiovascular and heart disease. Despite this, many people remain skeptical about their nutritional value, often asking: are canned beans healthy or are they just a processed shortcut?

Quick Summary

Canned beans offer a convenient, affordable source of plant-based protein, fiber, and essential minerals. While concerns exist over sodium and BPA, choosing low-sodium or BPA-free options and rinsing the beans can effectively mitigate these risks, making them a healthy diet addition.

Key Points

Nutrient-Dense: Canned beans are an excellent source of plant-based protein, fiber, and essential vitamins and minerals like iron, folate, and magnesium.
Sodium Control is Key: Many canned beans are high in sodium, but this can be managed by choosing 'no salt added' varieties or thoroughly rinsing regular ones.
Mitigate BPA Risks: Concerns about BPA in can linings can be addressed by selecting products explicitly labeled 'BPA-free'.
Convenience vs. Control: Canned beans offer unparalleled convenience, while dried beans provide more control over texture and sodium, though they require more prep time.
Beneficial for Health: Regular bean consumption supports heart and gut health, aids in blood sugar management, and contributes to weight control.
Smart Preparation Matters: Rinsing, proper storage after opening, and using natural seasonings are simple steps to maximize the health benefits of canned beans.

The Nutritional Powerhouse in a Can

Beans, in any form, are a nutritional rock star. They are a staple of healthy diets worldwide and for good reason. Canned beans provide a rich and accessible source of numerous nutrients, requiring little to no preparation time compared to their dried counterparts.

Core Nutrients

Fiber: Beans are packed with dietary fiber, which is crucial for digestive health and can help lower cholesterol levels. Navy beans, for example, are particularly high in fiber.
Protein: As an excellent source of plant-based protein, beans are an ideal component for vegetarians and vegans looking to meet their daily needs. Soybeans offer the highest protein content among many varieties.
Vitamins and Minerals: Canned beans contain essential nutrients like folate (important for DNA synthesis), iron (for energy), magnesium (for bone and nerve health), and potassium (for blood pressure regulation).

Major Health Benefits

Heart Health: Studies have linked regular bean consumption with improved cardiovascular health, including lower cholesterol levels. By replacing higher-fat animal proteins, beans can significantly reduce the risk of heart disease.
Gut Health: The fiber in beans acts as a prebiotic, nourishing the beneficial bacteria in your gut microbiome. This supports a healthy digestive system and can boost overall immunity.
Blood Sugar Management: Due to their high fiber content, beans have a low glycemic index, which helps stabilize blood glucose levels. This makes them beneficial for managing or preventing type 2 diabetes.
Weight Management: The combination of protein and fiber promotes a feeling of fullness, which can help control appetite and aid in weight loss.

Potential Downsides and Simple Solutions

Despite their benefits, canned beans face scrutiny over certain processing factors. The good news is these issues are easily managed with a few simple steps.

High Sodium Content

Many standard canned beans are high in sodium, used for preservation and flavor. A single can can contain a significant portion of the recommended daily intake, which is a concern for individuals with high blood pressure.

Solution: Choose “low-sodium” or “no salt added” versions. Additionally, rinsing canned beans under cold, running water for 30 seconds can reduce sodium by up to 41%.

BPA Exposure

Historically, can linings contained bisphenol A (BPA), an endocrine-disrupting chemical. Though many manufacturers have moved to BPA-free liners, it remains a concern for some consumers.

Solution: Look for labels that explicitly state “BPA-free” or “no BPA lining.” A study also showed that rinsing beans can help reduce residual BPA exposure. Opting for beans in glass jars is another alternative.

Additives in Sauces

Some canned bean products, such as baked beans or refried beans, come in sauces with added sugars, fats, and other ingredients. These are more processed than plain canned beans and should be consumed in moderation.

Solution: Opt for plain canned beans packed in water. You can then control the added ingredients by seasoning them yourself with herbs, garlic, and onions.

Canned Beans vs. Dried Beans: A Comparison

For many, the debate comes down to convenience versus control. Both options offer similar core nutritional benefits, but with different trade-offs.


Feature	Canned Beans	Dried Beans
Cost	Generally more expensive per serving.	More cost-effective, especially when bought in bulk.
Convenience	Pre-cooked and ready to use in minutes, ideal for quick meals.	Requires soaking and several hours of cooking, requiring significant time and planning.
Sodium Control	High in sodium unless low-sodium/no-salt-added versions are purchased and rinsed.	Offers full control over sodium content, as you add salt during cooking.
Texture	Can be softer or mushier, though quality varies by brand.	Often have a firmer, more robust texture.
Outbound Link Example	N/A	Cooking dried beans with an Instant Pot can significantly reduce cooking time.

How to Choose and Prepare the Healthiest Canned Beans

Making canned beans a healthy part of your diet is all about informed choices at the grocery store and in the kitchen. For a simple and healthy addition, try making a black bean and corn salsa or adding them to a hearty vegetable chili.

Shopping Smarter

Read the Label: Prioritize cans labeled “no salt added” or “low sodium.”
Check for BPA: Many brands now advertise “BPA-free lining.” Choose these options to minimize chemical exposure.
Inspect the Can: Avoid cans that are dented, bulging, or leaking, as this may indicate a compromised seal and risk of contamination.

Preparation is Key

Rinse Thoroughly: Pour the beans into a colander and rinse under cool water until the cloudy brine is gone. This simple step can remove a large portion of the added sodium.
Season Naturally: Use fresh herbs, spices, garlic, and onions to add flavor without relying on high-sodium seasonings.
Store Properly: Once opened, transfer unused beans to an airtight glass or plastic container and refrigerate. Do not store in the opened can.

Conclusion

So, are canned beans healthy? The answer is a resounding yes, especially when handled with a bit of care. They are an affordable, convenient, and nutrient-dense source of plant-based protein and fiber, offering significant health benefits for your heart, gut, and overall well-being. By being mindful of sodium and BPA and taking a few minutes to rinse and season them yourself, you can enjoy all the convenience of canned beans without sacrificing your health. Ultimately, consuming canned beans is far better for your health than not eating beans at all.

Frequently Asked Questions

Yes, rinsing canned beans is highly effective. Studies show that draining and rinsing can remove up to 41% of the sodium from the product. For best results, pour the beans into a colander and rinse under cold, running water for about 30 seconds.

No, most plain canned beans are considered minimally processed, not ultra-processed. They undergo cooking and canning, but their core nutritional value remains largely intact. Ultra-processed foods typically contain many added, manipulated ingredients.

Many consumers are concerned about Bisphenol A (BPA) in can linings, an endocrine disruptor. However, most manufacturers have shifted to BPA-free liners. You can also choose beans in glass jars or rinse canned beans to reduce potential exposure.

From a nutritional standpoint, dried and canned beans are very similar, with minimal differences in fiber or protein. The main advantage of dried beans is the ability to control sodium entirely. The best choice depends on your time constraints and preference for sodium control.

After opening, any unused canned beans should be transferred to a clean, airtight container, refrigerated, and consumed within 3 to 4 days. Storing them in the original can after opening is not recommended.

While convenient, canned beans in sauces (like baked beans) often contain significant amounts of added sugar, salt, and fat. It is healthier to choose plain canned beans packed in water and add your own seasonings to control ingredients.

Before opening, check the can for any deep dents, bulging, or rust, as these can indicate compromised seals. After opening, discard the contents if there is a foul odor, discoloration, or any sign of mold.