Are Heinz baked beans high in iron? A comprehensive nutrition diet guide

October 19, 2025 •

3 min read

A 200-gram serving of standard Heinz baked beans contains approximately 2.8 milligrams of iron, which is about 19% of the daily iron needs for a man or woman. While this contributes to your daily intake, it's important to understand if Heinz baked beans are high in iron relative to other sources and how your body absorbs this plant-based nutrient.

Quick Summary

This article examines the iron content of Heinz baked beans, detailing their contribution to daily intake while acknowledging the lower absorption rate of plant-based iron. It compares baked beans to other iron sources and provides tips for maximizing nutritional benefits, including managing sodium and sugar.

Key Points

Moderate Iron Source: A standard can of Heinz baked beans provides a moderate amount of non-heme iron, contributing to daily needs but not qualifying as a high-iron food.
Limited Absorption: The plant-based iron in baked beans is not absorbed as efficiently by the body as the heme iron found in meat, requiring strategic food pairings.
Boost Absorption with Vitamin C: Pairing baked beans with foods high in vitamin C, like tomatoes or peppers, can significantly improve the body's ability to absorb the non-heme iron.
High in Fiber and Protein: Beyond iron, baked beans are an excellent source of dietary fiber and plant-based protein, supporting digestive health and muscle maintenance.
Watch Out for Sugar and Salt: Many canned versions, including standard Heinz, contain added sugar and salt. Choosing 'reduced sugar & salt' varieties is a healthier option.
Support for Heart and Gut Health: The fiber content and nutrients in baked beans contribute to better gut health and overall heart health.

The Nutritional Breakdown of Heinz Baked Beans

Baked beans are typically made from haricot or navy beans and are a convenient and affordable food. Heinz baked beans also contain a tomato sauce with added sugar and salt. The overall nutritional value, including iron content, varies depending on the specific product, especially 'reduced sugar' or 'lower salt' options.

Iron Content: A Closer Look

Beans are a source of non-heme iron. A serving (about 200g) of standard Heinz baked beans provides a moderate amount of iron, contributing to your daily intake. However, this amount is generally not sufficient to address an iron deficiency alone, and other legumes may contain higher amounts of iron. Non-heme iron is absorbed less efficiently by the body compared to heme iron, which is found in animal products.

Factors Affecting Iron Absorption

To improve the absorption of non-heme iron from baked beans, particularly for those following a plant-based diet, strategies include consuming them with foods rich in vitamin C, such as tomatoes, bell peppers, or citrus fruits. For non-vegetarians, pairing with lean meat, poultry, or fish can also increase plant-based iron absorption. Avoiding beverages like tea and coffee with iron-rich meals is also advisable as they can inhibit iron absorption.

Comparison: Baked Beans vs. Other Iron Sources

Comparing standard baked beans to other iron-rich foods helps put their iron content into perspective.


Food (per ~100g serving)	Iron Content (mg)	Type of Iron	Bioavailability	Additional Notes
Standard Heinz Baked Beans	~1.4 (per 100g)	Non-Heme	Low	Contains added sugar and salt
Lentils (cooked)	~3.3 (per 1/2 cup)	Non-Heme	Low	High in fiber and protein
Spinach (cooked)	~3.5 (per 100g)	Non-Heme	Low	Also rich in vitamins A and C
Beef (lean)	~2.5 (per 70g)	Heme & Non-Heme	High	Excellent source of high-bioavailability iron
Tofu	~3.5 (per 100g)	Non-Heme	Low	Versatile plant-based protein source

Nutritional Benefits Beyond Iron

Besides iron, Heinz baked beans offer other valuable nutrients. They are an excellent source of dietary fiber, promoting digestive health. They are also a good source of plant-based protein. The tomato sauce provides lycopene and some vitamin C, while the beans contain B vitamins like folate. Regular bean consumption may also be linked to better heart health.

Making Baked Beans Part of a Healthy Diet

To incorporate Heinz baked beans into a healthy diet, choose lower sugar and salt options. Controlling portion sizes is also important. Pairing baked beans with fresh vegetables, eggs, or wholemeal toast, including vitamin C-rich foods, can enhance nutritional benefits. Making baked beans from scratch allows for control over ingredients.

Conclusion

While Heinz baked beans provide a moderate amount of non-heme iron and other nutrients like fiber and protein, they are not considered a high-iron food, especially due to the lower absorption rate of plant-based iron. For optimal iron intake, incorporating a variety of iron-rich foods and using strategies to enhance non-heme iron absorption is key. Opting for reduced-sugar and salt versions can make them a healthier dietary component. For more information on iron, consult resources like the {Link: NIH Office of Dietary Supplements https://ods.od.nih.gov/factsheets/Iron-Consumer/}.

Frequently Asked Questions

A typical 200g serving of standard Heinz baked beans contains approximately 2.8 milligrams of iron, which is about 19% of the daily iron reference intake for a man or woman.

No, the iron in baked beans is non-heme, which is less efficiently absorbed by the body compared to heme iron from animal sources. However, you can increase absorption by pairing the beans with foods high in vitamin C.

Baked beans can contribute to iron intake for vegans and vegetarians. However, due to the limited absorption of non-heme iron, it's best to consume them alongside other plant-based iron sources and foods high in vitamin C.

No, iron content varies among different bean types. Other legumes like lentils and white beans generally contain higher amounts of iron per serving than the haricot beans used in baked beans.

Yes, 'reduced sugar and salt' versions of Heinz baked beans are a healthier choice. They significantly lower your intake of added sugar and salt while retaining the beneficial fiber and protein.

Besides iron, baked beans are a good source of dietary fiber, plant-based protein, folate (a B vitamin), and zinc. The tomato sauce also provides the antioxidant lycopene.

Yes, pairing baked beans with foods rich in vitamin C, like tomatoes or citrus, can boost iron absorption. For non-vegetarians, eating them with a small amount of meat also helps.