Are Heinz canned beans healthy? A comprehensive nutritional guide

January 11, 2026 •

3 min read

A 200g serving of canned baked beans provides a significant source of fiber and protein, but also contains notable amounts of salt and sugar. So, are Heinz canned beans healthy? The answer depends heavily on the specific product and preparation method.

Quick Summary

An analysis of Heinz canned baked beans reveals their high fiber and protein content is balanced by added sugar and salt. This summary reviews the nutritional trade-offs and explores healthier product alternatives and preparation techniques.

Key Points

High in Fiber and Protein: Canned beans offer an excellent source of plant-based protein and dietary fiber, promoting satiety and digestive health.
Watch for Added Sugar and Salt: The main health concern with standard Heinz beans is the high amount of added salt and sugar, which can impact blood pressure.
Healthier Versions are Available: Heinz offers reduced-sugar and salt varieties that are a much better option for a balanced diet.
Rinsing Reduces Sodium: Rinsing canned beans under cold water can reduce the sodium content by up to 40%.
Good for Heart Health: Regular consumption of beans has been linked to better heart health and lower cholesterol levels due to their fiber and phytosterol content.
Convenience vs. Control: While canned beans offer great convenience, homemade beans from dried pulses give you total control over sodium and sugar levels.
Nutrient-Dense with Drawbacks: Overall, canned beans are a nutrient-dense food, but the standard sauce's high salt and sugar require moderation.

The Nutritional Profile of Heinz Baked Beans

Baked beans, primarily made with haricot or navy beans and a tomato sauce, are a source of plant-based protein and complex carbohydrates. They also contain essential nutrients. For those seeking plant-based protein, they are a versatile option.

The Good: Fiber, Protein, and Micronutrients

One of the main benefits of baked beans is their high fiber content, with half a can providing a significant portion of the daily recommended intake. This fiber supports digestive health by acting as prebiotics and can help regulate bowel movements. The fiber is also linked to better heart health by helping to lower 'bad' LDL cholesterol. The combination of fiber and protein can also help increase satiety. Beyond these, Heinz beans contain iron, zinc, B-vitamins like folate, and the tomato sauce provides lycopene, an antioxidant more easily absorbed after cooking.

The Downside: High Sugar and Salt Content

The standard Heinz baked beans contain notable amounts of added sugar and salt, which are the main health concerns. High intake of these additives is associated with increased risk of high blood pressure and other health issues. The standard recipe can contribute significantly to daily salt allowances.

The Healthier Alternative: Reduced Sugar and Salt Varieties

To address concerns about sugar and salt, Heinz offers versions with reduced salt and no added sugar. These varieties significantly lower the levels of these additives compared to the standard product.

Comparison: Standard vs. Reduced Sugar & Salt Heinz Beans


Nutritional Aspect (per 100g)	Standard Heinz Beans	Reduced Sugar & Salt Heinz Beans
Energy	380kJ (92kcal)	380kJ (92kcal)
Sodium	~360mg	~240mg
Added Sugar	High (check label)	Much lower, uses sweetener (Stevia)
Protein	~5.3g	~5.4g
Fiber	~5.3g	~5.4g
Fat	~0.5g	~0.5g

Note: Nutritional information can vary slightly by region and product variant. Always check the label.

Making Canned Beans Even Healthier

Even with healthier canned options, simple steps can further enhance their nutritional value.

Practical Tips for Preparation

Rinse Thoroughly: Rinsing canned beans under cold water can reduce sodium content by up to 40%.
Add Your Own Flavor: Create a low-sodium tomato base with fresh ingredients and spices instead of relying solely on the canned sauce.
Bulk it Up: Combine canned beans with vegetables, lean protein, or whole grains to increase the meal's nutrient density.
Choose Wisely: When shopping, prioritize options labeled 'no-salt-added' or 'reduced sodium'.

Homemade vs. Canned: The Ultimate Control

For maximum control over ingredients, preparing baked beans from dried beans at home allows for the elimination of added sugar, salt, and preservatives. While requiring more preparation time, this method offers a fresh meal free from unwanted additives.

Conclusion: So, are Heinz canned beans healthy?

In conclusion, Heinz canned beans offer valuable nutrients like fiber and protein from the beans themselves. The primary health consideration with standard varieties is the added salt and sugar. However, Heinz provides healthier alternatives, and rinsing the beans can reduce sodium. When consumed in moderation, especially the lower-salt options, they can be a convenient addition to a balanced diet. Always check nutritional labels to make informed choices.

For more information on the nutritional aspects of beans, consider consulting resources like this article from Healthline.

Frequently Asked Questions

Yes, Heinz baked beans are naturally low in fat. The vast majority of calories come from carbohydrates and protein, with minimal fat content.

Yes, a serving of baked beans can contribute to your 5-a-day. The NHS confirms that beans and pulses count towards one portion, but even if you eat more, it only counts as one portion per day.

Baked beans are a good source of fiber, protein, iron, and B vitamins like folate. The tomato sauce also provides lycopene, an antioxidant that is easily absorbed by the body.

The reduced sugar and salt versions are a healthier choice, as they significantly cut down on the main nutritional downsides of the standard product. Some versions may use sweeteners instead of sugar.

The sodium content varies by product. For example, the standard version may have more salt than the reduced-salt variety. Always check the nutritional label on the specific can for accurate information.

Yes, you can reduce the sodium content by rinsing the beans thoroughly under cold water. This can eliminate a significant portion of the sodium from the preserving liquid.

Yes, the standard version of Heinz baked beans contains a considerable amount of sugar. A portion can contain a high percentage of an adult's daily recommended sugar intake, though some is naturally from tomatoes.