Are canned pinto beans still healthy? A guide to making the best choice

November 4, 2025 •

4 min read

While canned beans offer convenience, many people wonder, are canned pinto beans still healthy? According to a 2011 study, simply draining and rinsing canned beans can reduce their sodium content by an average of 41%, addressing one of the primary health concerns.

Quick Summary

Canned pinto beans are a highly nutritious, convenient source of fiber and protein, but a balanced assessment requires evaluating added sodium and potential can lining chemicals like BPA. Choosing low-sodium or no-salt-added options and rinsing the beans can mitigate concerns, allowing them to remain a healthy dietary staple.

Key Points

Sodium is the primary concern: Standard canned pinto beans can be very high in sodium due to added salt for preservation.
Rinsing reduces sodium: Draining and rinsing canned pinto beans under water can significantly lower their sodium content, by over 40%.
Nutrient-rich convenience: Canned pinto beans are an excellent source of protein, fiber, and important minerals like folate and iron, offering significant health benefits.
BPA-free options exist: For those concerned about BPA in can linings, many manufacturers now produce BPA-free cans.
Read the label carefully: Always check the can's label for low-sodium or no-salt-added varieties and minimal ingredients for the healthiest choice.
Dried beans offer more control: While less convenient, cooking dried pinto beans from scratch gives you complete control over sodium and texture.
Heart health benefits: The high fiber in pinto beans supports heart health and can help manage cholesterol and blood pressure.

The Core Nutrition of Pinto Beans

Pinto beans, whether canned or dried, are a nutritional powerhouse. They are rich in plant-based protein, dietary fiber, and a variety of essential vitamins and minerals. For vegetarians and vegans, they serve as a valuable source of protein, helping to build and repair body tissues. The high fiber content is a major health benefit, aiding in digestion, promoting satiety, and contributing to heart health. Fiber also helps regulate blood sugar levels, making pinto beans a low-glycemic food choice that supports long-term blood sugar control. Furthermore, pinto beans are rich in antioxidants, which protect cells from damage by free radicals, potentially lowering the risk of chronic diseases.

Key Nutrients in Pinto Beans

Protein: Crucial for muscle repair and immune function.
Fiber: Supports digestive health and heart function.
Folate (Vitamin B9): Essential for cell growth and DNA synthesis.
Minerals: Good source of iron, magnesium, potassium, and phosphorus.
Antioxidants: Help reduce inflammation and protect against cellular damage.

Understanding the Downsides of Canned Pinto Beans

Despite their robust nutritional profile, canned pinto beans come with a few potential drawbacks, primarily linked to the canning process. The main concern for many is the high sodium content. Salt is often added during canning for preservation and flavor, and a single can may contain a significant portion of the daily recommended sodium intake. Excessive sodium consumption can lead to elevated blood pressure and an increased risk of heart disease. However, this issue can be managed by choosing low-sodium or no-salt-added cans, and further reduced by draining and rinsing the beans.

The Role of Can Linings

Another concern, though less common today, is the potential presence of Bisphenol A (BPA) in the can linings. BPA is a chemical that has been linked to health issues, including hormonal imbalances. In response to consumer demand, many manufacturers now offer BPA-free cans. It is important to check product labels to ensure they are BPA-free if you are concerned about this additive.

Canned vs. Dried Pinto Beans: A Comparison


Feature	Canned Pinto Beans	Dried Pinto Beans
Convenience	Excellent. Pre-cooked and ready to use in minutes.	Requires planning. Needs soaking (optional, but speeds cooking) and 1-4 hours of cooking time.
Sodium Control	Lower sodium or no-salt-added options are available. Rinsing can reduce sodium by over 40%.	Complete control. You add only as much salt as you want during cooking.
Cost	More expensive per serving than dried beans.	Inexpensive and cost-effective, especially when bought in bulk.
Texture & Flavor	Softer texture, which may be mushier than dried beans. Can sometimes have a metallic aftertaste.	Creamier texture and more depth of flavor when cooked at home.
Additives	May contain preservatives or firming agents, though many plain canned versions are minimal.	Generally free of additives, offering a more natural product.

How to Choose the Healthiest Canned Pinto Beans

For those who prioritize convenience, canned pinto beans can still be an excellent, healthy choice by following these simple steps:

Select low-sodium or no-salt-added versions: Look for these labels on the can to minimize your sodium intake from the start.
Rinse thoroughly: Always pour the contents into a colander and rinse the beans under cold water for at least 10 seconds. This simple step is proven to significantly reduce sodium content.
Check for BPA-free lining: If BPA is a concern, look for cans that specifically state they have a BPA-free lining.
Read the ingredients list: Avoid cans that are packed in sauces with added sugar or other unnecessary additives. The healthiest versions are canned only in water, with minimal or no salt.
Incorporate into recipes wisely: Use them in flavorful dishes like chili, soups, or tacos, where you control the added seasonings.

Conclusion: Making the Best Choice for Your Diet

Ultimately, whether canned pinto beans are a healthy choice depends on how you select and prepare them. The convenience they offer, coupled with their rich nutrient content of fiber, protein, and minerals, makes them a valuable addition to many diets. By being mindful of sodium content and rinsing the beans before use, you can enjoy all the nutritional benefits without the major health drawbacks typically associated with canned foods. For those with time and budget on their side, dried beans offer the most control over every aspect, but canned versions remain a nutritious and accessible option for quick, healthy meals. When making your next grocery run, simply follow the tips to choose the best option for your health and convenience. For more information on the health benefits and drawbacks of canned beans, you can consult this article from Healthline.

Frequently Asked Questions

A standard can of pinto beans can contain several hundred milligrams of sodium per serving, sometimes accounting for a significant portion of the daily recommended intake, though the amount varies by brand.

Yes, rinsing is an effective strategy. Studies have shown that draining and rinsing canned beans can reduce their sodium content by up to 41%.

The nutritional differences between canned and dried pinto beans are minimal, with the most notable difference being the higher sodium content in standard canned versions. When rinsed, the overall nutritional profile is very similar.

BPA, or Bisphenol A, is a chemical historically used in can linings that has raised health concerns. Many brands now offer BPA-free options, and checking labels for this information is recommended for those who are concerned.

Yes, canned pinto beans can be used in most recipes that call for cooked pinto beans, such as chilis, soups, and tacos. The main difference is the shorter preparation time, as they are already cooked.

For optimal health, especially for those watching their sodium intake, no-salt-added canned beans are the best option. Low-sodium versions still contain some salt, but are a better choice than regular canned beans.

To add flavor without adding sodium, you can use herbs, spices, and fresh vegetables. Consider using garlic, onion, cumin, chili powder, and cilantro to season the beans.

Pinto beans can cause gas and bloating for some people due to certain carbohydrates like raffinose. Rinsing canned beans may help reduce some of these gas-causing compounds, similar to soaking dried beans.