Are Canned Black Beans High in Oxalates?

January 10, 2026 •

4 min read

Studies show that oxalate content in beans can vary significantly, with black beans typically containing a moderate to high amount. For those concerned about kidney stones, understanding the oxalate levels in canned black beans is crucial for dietary management, but simple preparation steps can help.

Quick Summary

Canned black beans contain a moderate to high level of oxalates, but specific preparation techniques like rinsing can help minimize the content. This is especially relevant for individuals managing kidney stone risks, while most people can enjoy them without issue.

Key Points

Moderate to High Oxalate Content: Canned black beans contain a moderate to high amount of oxalates, though exact levels vary.
Rinsing is Recommended: Rinsing canned black beans thoroughly under running water helps reduce both sodium and potentially some oxalate content.
Cooking Reduces Oxalates: Soaking and boiling dried beans significantly reduces oxalate levels, and re-boiling canned beans is an option.
Pair with Calcium: Consuming calcium-rich foods alongside black beans can help bind oxalates, preventing their absorption.
Listen to Your Body: While most people can tolerate oxalates, individuals with a history of kidney stones should be more mindful of their intake.
Absorption Can Vary: The bioavailability of oxalate from black beans may be lower compared to other high-oxalate foods.

What are Oxalates and Why Do They Matter?

Oxalates, or oxalic acid, are naturally occurring compounds found in many plant-based foods. While harmless to most people, they can pose a risk for individuals with a predisposition to form calcium oxalate kidney stones, as oxalates can bind with calcium to form crystals. For these sensitive individuals, monitoring and reducing dietary oxalate intake is often recommended by healthcare professionals. This raises the question for many health-conscious consumers: where do canned black beans fit on the oxalate spectrum?

Oxalate Content in Black Beans: Canned vs. Dried

Black beans are generally categorized as a moderate to high-oxalate food. However, specific oxalate content can vary depending on the growing conditions of the beans and how they are prepared. Multiple sources cite black beans containing between 60 to 72 mg of oxalate per 100g serving. Canned beans are pre-cooked, a process that can already reduce some of the naturally occurring compounds through heat. However, since they are cooked and stored in liquid, some oxalates may leach into the canning liquid. For this reason, proper preparation of canned black beans is key to managing oxalate levels. The comparison table below helps illustrate the differences between preparing dried beans versus canned.

Comparative Oxalate Content and Preparation Methods


Feature	Canned Black Beans (Rinsed)	Dried Black Beans (Soaked & Boiled)	Notes
Initial Oxalate	Moderate-High (approx. 60-70mg / 1/2 cup)	Moderate-High	Similar initial content before processing.
Preparation	Rinsing removes some oxalates and much sodium.	Soaking and boiling significantly reduces oxalates.	Dried beans typically have lower final oxalate.
Nutrient Impact	Similar to dried, but higher sodium if not rinsed.	Excellent nutrient profile, minimal sodium control.	Rinsing canned beans balances sodium.
Convenience	High	Low	Canned beans are much faster to prepare.
Cost	Higher per serving	Lower per serving	Dried beans are more economical.

How to Minimize Oxalates from Canned Black Beans

If you are concerned about your oxalate intake, you can take simple steps to minimize the content in canned black beans.

Rinsing Thoroughly: Rinsing canned beans in a colander under cool running water can remove a significant portion of both sodium and any water-soluble oxalates present in the canning liquid. Research suggests this can reduce sodium by up to 41%.
Boiling: For the most effective reduction, boil rinsed canned beans in fresh water for a few minutes. Since boiling is the most effective cooking method for leaching oxalates, this step can further reduce the compounds. Always discard the boiling water.
Combine with Calcium-Rich Foods: Pairing high-oxalate foods with calcium-rich foods can be an effective strategy. Calcium can bind with oxalates in the gut, preventing them from being absorbed into the bloodstream. Examples include a black bean salad with a sprinkle of feta cheese or eating them alongside a source of dairy or a calcium supplement.
Stay Hydrated: Maintaining adequate hydration is crucial for managing oxalate levels, especially for those with a history of kidney stones. Drinking plenty of water helps your body excrete excess oxalates through urine more efficiently.

Nutritional Benefits of Black Beans Beyond Oxalates

Despite the moderate oxalate content, black beans are a nutritional powerhouse and an excellent addition to most diets. They offer numerous health benefits that often outweigh the concerns for healthy individuals not at risk for kidney stones.

Rich in Fiber: Black beans are packed with dietary fiber, which is vital for digestive health and helps regulate blood sugar levels.
High in Protein: As a plant-based protein source, they are an excellent option for vegetarians, vegans, and those seeking to reduce their meat intake.
Vitamins and Minerals: They provide essential nutrients like potassium, iron, magnesium, and folate.
Antioxidants: Black beans contain beneficial phytonutrients and antioxidants, primarily in their dark-colored coating.

Conclusion

Canned black beans are a convenient, nutritious, and affordable food, and while they do contain a moderate to high level of oxalates, they are not a high-risk food for most healthy people. The level of oxalate absorption from black beans is actually lower than from some other high-oxalate foods like almonds. For individuals with a history of calcium oxalate kidney stones, or those on a low-oxalate diet, rinsing and re-boiling canned black beans are effective strategies for minimizing their oxalate content. By implementing these simple steps and focusing on a balanced diet with plenty of water, you can continue to enjoy the significant health benefits of black beans without undue concern. For personalized dietary advice, it is always best to consult with a healthcare professional or a registered dietitian.

Source for Further Reading

Assessment of oxalate absorption from almonds and black beans with and without the use of an extrinsic label. https://pubmed.ncbi.nlm.nih.gov/15311007/

Frequently Asked Questions

Not necessarily, but it depends on preparation. Dried beans, when soaked and boiled, have significantly reduced oxalate levels. Canned beans are pre-cooked, but rinsing them thoroughly is key to minimizing oxalates that may be in the canning liquid.

The most effective methods include rinsing the beans in a colander under running water and, for greater reduction, boiling them in fresh water for several minutes before use. Always discard the rinsing and boiling water.

Not necessarily. For those on a low-oxalate diet, moderate portions of properly rinsed canned black beans may be acceptable. You can also pair them with calcium-rich foods to help bind the oxalates and choose lower-oxalate alternatives like black-eyed peas or lentils.

Boiling is a very effective method for reducing oxalates. As oxalates are water-soluble, boiling can leach a significant portion of them out of the food, as long as the water is discarded.

No, oxalate content varies significantly among different bean types. For example, some sources show that black beans have higher oxalate content than kidney beans, while low-oxalate choices include black-eyed peas.

Black beans are a rich source of dietary fiber, plant-based protein, and essential nutrients like iron, magnesium, and potassium. They also contain antioxidants.

Yes, consuming calcium-rich foods with black beans can help. When calcium and oxalates are present in the gut together, the calcium can bind to the oxalate, preventing it from being absorbed and instead being excreted from the body.