Are Great Value Black Beans Healthy for Your Diet?

November 3, 2025 •

4 min read

According to a study on canned beans, draining and rinsing can reduce the sodium content by up to 41%. This simple step makes an affordable pantry item like Great Value black beans a much healthier and more versatile option for your meals.

Quick Summary

This article examines the nutritional value of Great Value black beans, analyzing protein, fiber, and sodium content. It compares canned and dried options, offers tips for reducing sodium, and provides a balanced view on incorporating this budget-friendly legume into a healthy diet.

Key Points

Draining & Rinsing: Always drain and rinse canned black beans to remove up to 41% of the added sodium.
Canned vs. Dried: Canned beans are convenient but higher in sodium, while dried beans are cheaper and allow for total sodium control.
Rich in Nutrients: Black beans are packed with protein, fiber, iron, folate, and magnesium, supporting heart and digestive health.
Budget-Friendly: Great Value black beans are an economical source of quality plant-based protein and fiber.
BPA Consideration: Dried beans are a BPA-free alternative to some canned products; check product labeling for BPA-free lining.
Versatile Ingredient: Use black beans in salads, soups, dips, or as a protein-rich addition to many dishes.

Great Value Black Beans: Nutritional Powerhouse or Sodium Trap?

Great Value black beans are a staple in many kitchens due to their affordability and convenience. But with any pre-packaged food, consumers often wonder about the true nutritional value. The reality is that Great Value black beans, particularly the canned variety, offer many health benefits, but they come with potential drawbacks that require mindful preparation. By understanding the nutrition facts and preparing them correctly, you can make this budget-friendly staple a healthy part of your diet. They are an excellent source of plant-based protein and dietary fiber, key components for feeling full and maintaining digestive health. They also contain important vitamins and minerals like iron, folate, and magnesium.

Comparing Great Value Black Beans: Canned vs. Dried

When considering Great Value black beans, it's essential to distinguish between the canned and dried versions, as their preparation and nutritional profiles differ significantly. Dried beans offer maximum control over ingredients, while canned beans provide unmatched convenience. A key differentiator is the sodium content. Plain dried black beans contain almost no sodium, while standard canned versions can have hundreds of milligrams per serving due to the canning liquid.


Feature	Canned Great Value Black Beans (Standard)	Dried Great Value Black Beans
Convenience	Ready to eat in minutes.	Requires soaking and cooking (several hours).
Cost	More expensive per cup of cooked beans.	Significantly cheaper per cup.
Sodium Content	Often high, but can be reduced by draining and rinsing.	Very low; you control salt addition.
Nutrient Profile	High in protein and fiber, similar to dried.	High in protein, fiber, and resistant starch.
Taste & Texture	Softer, potentially mushy. Taste is influenced by canning liquid.	Firmer texture, richer flavor. You control seasoning.
BPA Risk	Cans may be lined with BPA-containing resin.	No risk of BPA exposure.

How to Maximize the Health Benefits

The high sodium in standard canned beans is the primary health concern for many. Fortunately, mitigating this is a simple process. A study showed that draining canned beans can reduce sodium by about 36%, and draining plus rinsing can cut it by 41%. To prepare your Great Value canned black beans for a healthier meal, simply follow these steps:

Open the can and pour the contents into a colander or fine-mesh sieve.
Let the liquid drain completely for a couple of minutes.
Rinse the beans thoroughly under cool, running tap water for about 10 seconds, shaking the colander to ensure all beans are rinsed.
Allow to drain again for a minute to remove excess water.

For those who have more time and want complete control, cooking with dried Great Value black beans is the best route. You can soak them overnight to reduce cooking time and help with digestion, or use a pressure cooker for a much faster process. Cooking from scratch also allows you to infuse the beans with your own flavors from herbs and spices without any added salt.

Answering the Core Question: So, are they healthy?

Yes, Great Value black beans can be a very healthy part of your diet. The key is in the preparation. When prepared correctly, they deliver significant nutritional benefits without the excessive sodium that is often the main concern with canned products. By choosing low-sodium or no-salt-added versions and always draining and rinsing, you unlock the full nutritional potential of this affordable, plant-based protein source.

Creative Ways to Use Great Value Black Beans

Beyond the classic chili or tacos, Great Value black beans can be incorporated into countless recipes to boost fiber and protein. Here are just a few ideas:

Salads: Add drained and rinsed black beans to a fresh salad with corn, diced tomatoes, cilantro, and a lime vinaigrette.
Burgers: Mash cooked black beans and combine with breadcrumbs, spices, and finely diced onion to create a homemade black bean burger patty.
Soups and Stews: Stir them into your favorite vegetable or chicken soup for added heartiness and texture.
Dips: Blend black beans with avocado, lime juice, and spices for a creamy, high-protein dip.
Breakfast Scramble: Add beans to a tofu or egg scramble for a more filling and nutritious morning meal.

Conclusion: A Smart, Budget-Friendly Health Choice

In conclusion, Great Value black beans are a healthy and economical choice for a plant-based diet. Their high fiber and protein content, along with essential minerals, make them a nutritional powerhouse. The convenience of the canned version is undeniable, but it's important to be aware of the sodium. By simply draining and rinsing canned black beans, or opting for the dried version for maximum control, you can easily incorporate this versatile ingredient into a healthy diet without compromise. They serve as a perfect example of how budget-friendly pantry staples can be part of a nutritious lifestyle with just a little preparation and knowledge.

For more detailed information on canned bean sodium reduction, you can review the study findings presented by Bush's Beans.

Frequently Asked Questions

The sodium content in standard canned Great Value black beans can be high, but low-sodium versions are also available. Always drain and rinse the beans to reduce the sodium content significantly before use.

Nutritionally, canned and dried black beans are very similar in terms of protein and fiber. The primary difference is the higher sodium and lower resistant starch content in standard canned beans. Properly rinsing canned beans helps close the nutritional gap.

To reduce sodium, simply pour the contents of the can into a colander, let it drain completely, and then rinse the beans thoroughly under cool water for at least 10 seconds before cooking.

Yes, black beans are an excellent source of plant-based protein. One serving of Great Value black beans can contain around 7-8 grams of protein, making them a great option for vegetarian and vegan diets.

Soaking dried black beans is highly recommended. It not only reduces cooking time but also helps remove antinutrients like lectins, which can cause digestive issues for some people.

Yes, the high fiber and protein content in black beans can aid in weight loss. These nutrients help increase feelings of fullness and reduce overall calorie intake, which supports weight management.

For most people, black beans are very safe and healthy. The main concerns are the high sodium in standard canned versions and the presence of antinutrients in improperly cooked beans. Proper preparation mitigates both of these issues.