Are Canned Pinto Beans Healthy to Eat? The Facts on Nutrition and Sodium

October 31, 2025 •

4 min read

A study conducted by researchers at the University of Tennessee showed that draining and rinsing canned beans can reduce their sodium content by as much as 41%. With this simple step, a can of pinto beans becomes a highly convenient and nutritious ingredient, answering the question, "Are canned pinto beans healthy to eat?" with a resounding yes.

Quick Summary

Canned pinto beans offer convenience and a nutrient profile similar to dried beans but often contain high sodium. Rinsing them significantly lowers the salt, making them a healthy, affordable source of fiber, protein, and antioxidants for a balanced diet.

Key Points

Rinse Canned Beans: Draining and rinsing can reduce the sodium content by over 40%, making them a much healthier option for managing salt intake.
Choose Low-Sodium: For maximum control, select canned pinto beans with "no salt added" or "low sodium" on the label to avoid excess salt from the start.
High in Nutrients: Canned pinto beans are a rich source of protein, dietary fiber, folate, iron, and magnesium, supporting gut health, heart health, and energy levels.
Convenience is a Benefit: Canned beans offer a significant time-saving advantage over dried beans, making it easier to incorporate nutrient-rich legumes into busy lifestyles.
Processing is Minimal: The canning process is a form of thermal preservation and does not strip the beans of their core nutritional benefits, with some studies even showing increased nutrient bioaccessibility.
Manage Bloating: Rinsing canned beans helps wash away some of the compounds that cause gas and bloating, improving digestibility for some individuals.
Flavor Control: Starting with rinsed, low-sodium canned beans gives you complete control over the flavor profile of your dishes, preventing over-salting.

Pinto beans, named for their "painted" pattern in Spanish, are a staple in many cuisines worldwide and are a nutritional powerhouse. Available dried or conveniently canned, they offer an excellent source of plant-based protein, fiber, and various essential vitamins and minerals. However, the canning process often adds a significant amount of sodium, leading many to question their overall healthfulness. By understanding the nutritional profile and taking a few simple steps, you can confidently include canned pinto beans in your diet.

The Nutritional Powerhouse of Pinto Beans

Whether from a can or cooked from dried, pinto beans provide a robust dose of nutrients that support overall health. They are a particularly great option for those on a vegetarian or vegan diet looking to increase their plant-based protein and iron intake.

Key Nutrients and Health Benefits

High in Fiber: Pinto beans are packed with dietary fiber, which is crucial for digestive health. A high-fiber diet is also linked to improved blood sugar control, lower cholesterol, and may aid in weight management by promoting a feeling of fullness.
Rich in Protein: As a plant-based protein source, pinto beans are an excellent component of a balanced meal, helping with satiety and muscle repair.
Packed with Minerals: They are an abundant source of important minerals like iron, magnesium, and potassium. Iron is vital for red blood cell production, magnesium is key for muscle and nerve function, and potassium helps regulate blood pressure.
Full of Folate: A single serving provides a significant portion of the recommended daily intake of folate (Vitamin B9), which is essential for DNA synthesis and is especially important during pregnancy.
Antioxidant Properties: The flavonoids and polyphenols found in pinto beans act as powerful antioxidants, protecting your cells from damage caused by free radicals.
Heart Health Support: Regular consumption of beans is associated with a decreased risk of heart disease by helping to lower LDL (bad) cholesterol and blood pressure.
Gut Health: The fiber in beans acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome, which is essential for a healthy digestive system.

Addressing the Sodium Concern in Canned Beans

For many, the main drawback of canned pinto beans is the high sodium content. However, this is not a deal-breaker if managed correctly.

How to Choose and Prepare Canned Beans for Low-Sodium Cooking

Opt for "No Salt Added": Many brands now offer canned beans with no salt added. This is the best option for maximum sodium control.
Look for Low-Sodium Labels: If "no salt added" isn't available, select cans labeled "low sodium" or "reduced sodium." Always check the nutrition facts label to compare options.
The Power of Rinsing: This is the most crucial step. A study found that simply draining canned beans reduces sodium by 36%, and draining and rinsing reduces it by an average of 41%. Rinsing also washes away some of the oligosaccharides (like raffinose) that can cause gas and bloating.
Rinsing Technique: To effectively reduce sodium, drain the beans in a colander, then rinse them under cold running water for at least 10 seconds. Shake well to remove excess liquid.

Canned vs. Dried Pinto Beans: A Comparative Table


Feature	Canned Pinto Beans	Dried Pinto Beans
Convenience	Excellent. Pre-cooked and ready to use immediately, saving significant preparation time.	Low. Requires soaking (3-12 hours) and long cooking times (1-3 hours).
Cost	More expensive per serving compared to dried beans.	More affordable per serving, offering greater value for budget-conscious consumers.
Sodium Control	High variability. Sodium is added during canning, but rinsing and choosing low-sodium versions offer control.	Complete control. You add only the amount of salt you prefer during cooking.
Nutritional Profile	Very similar to dried beans in protein and fiber. Minor differences due to thermal processing.	Considered the most natural state, with no added salt or preservatives.
Texture	Generally softer and creamier. Some brands can be mushy if overcooked during canning.	Firmer texture, which can be adjusted by cooking time. Less prone to mushiness.

Are Canned Beans Ultra-Processed?

It's important to clarify the level of processing in canned beans. The canning process involves thermal processing under high heat and pressure to ensure food safety and preservation. While this is a form of processing, it's a far cry from the extensive processing involved in many other packaged snack foods. Canned beans are minimally processed and retain most of their nutritional value, with some studies even suggesting the process can increase the bioaccessibility of certain nutrients. They are generally considered a healthier and more environmentally friendly option compared to many animal protein sources.

Conclusion

So, are canned pinto beans healthy to eat? The answer is a definitive yes, with one important caveat: managing the sodium. Canned pinto beans offer a convenient and affordable way to add a wealth of fiber, protein, and essential micronutrients to your diet. By simply rinsing the beans before use or opting for low-sodium or no-salt-added varieties, you can enjoy all the health benefits without the excessive sodium load. Whether you prioritize convenience or budget, both canned and dried pinto beans are a healthy, versatile pantry staple worthy of a regular spot in your meal plan.

For more detailed nutritional information, consult the USDA's food database or resources from reputable nutrition organizations.

USDA FoodData Central

Frequently Asked Questions

Yes, rinsing is highly recommended. It can reduce the sodium content by as much as 41%, which is beneficial for heart health and managing overall salt intake. Rinsing can also help remove some of the compounds that cause gas.

Generally, yes. While the canning process involves high heat, the overall nutritional profile, including protein and fiber content, is very similar to that of dried beans. The main difference is the added sodium in most canned versions.

The sodium content can vary significantly by brand, with some regular cans containing several hundred milligrams per serving. However, low-sodium versions are widely available, and rinsing can dramatically reduce the sodium level.

Canned beans are minimally processed. The canning process is a method of thermal preservation, but it is not comparable to the heavy processing of many other convenience foods. They retain most of their nutritional value.

Yes, pinto beans are beneficial for heart health due to their high fiber and mineral content, which can help lower cholesterol and blood pressure. To maximize these benefits, it is crucial to manage the sodium level by rinsing or choosing low-sodium varieties.

The liquid (or aquafaba) from canned beans is safe to use and can be an excellent vegan egg substitute. However, if you are concerned about sodium, it is best to drain and rinse the beans, and not use the canning liquid, as it contains a high concentration of salt and starches.

Look for cans labeled "low sodium" or "no salt added" and check the ingredient list for unnecessary additives like added sugar. Opt for brands that focus on just beans and water to ensure you're getting the healthiest product.

Like dried beans, canned pinto beans contain complex carbohydrates (raffinose) that can cause gas. However, rinsing the beans before cooking or eating can help wash away some of these gas-producing compounds.