Are pinto beans high in sodium?

December 17, 2025 •

4 min read

Naturally, dry pinto beans are extremely low in sodium, containing less than 2 milligrams per cup when cooked without salt. The primary source of high sodium levels is not the bean itself, but rather the preparation method or the canning process, where salt is added for flavor and preservation.

Quick Summary

The sodium content of pinto beans varies significantly depending on their preparation. While dried beans cooked from scratch are very low in sodium, canned varieties can be high due to added salt. Methods like draining and rinsing can help substantially reduce the sodium in canned beans.

Key Points

Source Matters: The sodium level in pinto beans depends on whether they are dry or canned, not the bean itself.
Dry is Best for Low Sodium: Dried pinto beans cooked from scratch without salt contain only a few milligrams of sodium per serving.
Canned Means Added Salt: Regular canned pinto beans contain high levels of added sodium for preservation.
Rinse to Reduce Sodium: Draining and rinsing canned pinto beans can reduce their sodium content by over 40%.
Choose Low-Sodium Cans: Opt for canned products labeled 'low sodium' or 'no salt added' for the best control.
Nutrient-Rich Legume: Pinto beans are an excellent source of fiber, protein, and essential minerals, regardless of preparation method.

The Sodium Secret: It's All in the Preparation

Many people assume pinto beans, a staple in many cuisines, are a high-sodium food, but this is a common misconception. The truth lies not in the bean itself, but in how it is processed and prepared. By understanding the different forms of pinto beans available, you can easily control and minimize your sodium intake while still enjoying their robust flavor and numerous health benefits.

Dry vs. Canned: A Stark Sodium Difference

When it comes to sodium, the contrast between dry and canned pinto beans is dramatic. Dry, uncooked pinto beans contain virtually no sodium. A full cup of cooked pinto beans, prepared from dried beans without added salt, contains only about 2 milligrams of sodium. This is an exceptionally low amount, making them an ideal food for anyone on a low-sodium diet.

On the other hand, a half-cup serving of regular canned pinto beans can contain around 320 milligrams of sodium, a significant portion of the recommended daily intake. This substantial difference comes from the salt added during the canning process, which is used for both preservation and flavor.

How to Reduce Sodium in Canned Pinto Beans

For those who prefer the convenience of canned beans, there are effective strategies to significantly lower the sodium content:

Buy Low-Sodium Varieties: Look for cans explicitly labeled "low sodium" or "no salt added". The USDA mandates that low-sodium products contain 140 milligrams of sodium or less per serving.
Drain the Liquid: Emptying the beans from the can and discarding the packing liquid can reduce the sodium content by more than a third.
Rinse Thoroughly: Draining and then rinsing the beans under running water can remove even more sodium. Studies show that draining and rinsing can remove, on average, 41% of the sodium from canned beans. For best results, place the beans in a colander and rinse them for a minute or two with cool water.

Understanding Canned Bean Labels

Navigating the grocery store aisle for healthy options requires paying attention to labels. Here’s a quick guide to what to look for:

"No Salt Added": This is the best option for maximum sodium control. These cans contain less than 50 milligrams of sodium per cup.
"Low Sodium": A good middle-ground choice, these contain 140 milligrams of sodium or less per serving.
"Reduced Sodium": This indicates a product with at least 25% less sodium than the regular version, but it may still contain a considerable amount of salt. Always check the nutrition facts panel.

Health Benefits Beyond Low Sodium

Regardless of their sodium content, pinto beans offer a host of health benefits. They are a powerful source of plant-based protein and fiber, which aid in digestion and can help regulate blood sugar levels. They also contain a variety of essential nutrients, including iron, magnesium, potassium, and folate, which support heart health and immune function. Studies have also linked a diet rich in legumes like pinto beans to lower cholesterol levels. By managing the sodium, you unlock all the nutritional potential of this versatile legume.

Comparing Pinto Bean Options


Feature	Dry Pinto Beans	Regular Canned Pinto Beans	Low-Sodium Canned Pinto Beans
Convenience	Low: Requires soaking and longer cooking time.	High: Ready to eat; just heat and serve.	High: Ready to eat; just heat and serve.
Sodium Content	Very Low: ~2 mg per cup (cooked without salt).	High: ~320 mg per ½ cup.	Low: ~140 mg or less per serving.
Sodium Control	Maximum control over added salt.	Minimal control, but can be reduced by rinsing.	Good control; minimal or no salt added.
Cost	Most affordable option.	Generally more expensive than dry beans.	Often slightly more expensive than regular canned.
Texture	Can be cooked to desired tenderness.	Tends to be softer or mushier.	Similar to regular canned, but texture can vary.

Conclusion: Making a Healthy Choice

In conclusion, the claim that pinto beans are high in sodium is not inherently true for the legume itself, but rather a characteristic of how they are packaged and prepared commercially. By choosing dried pinto beans or opting for low-sodium canned varieties and rinsing them thoroughly, you can enjoy all the nutritional benefits of this protein- and fiber-rich food without the drawbacks of excessive sodium. The healthiest approach is to cook dry pinto beans from scratch, which gives you complete control over flavor and seasoning. With a little awareness, pinto beans can remain a healthy and delicious part of your diet. For detailed cooking techniques and recipes for using dried pinto beans, check out this guide from New Mexico State University.

Frequently Asked Questions

No, dry pinto beans are naturally very low in sodium. The sodium content only becomes an issue with added salt during cooking or in the canning process.

Regular canned pinto beans can contain a high amount of sodium, often around 320 milligrams per half-cup serving, but this can be greatly reduced by rinsing.

No, rinsing does not remove all the sodium, but it is a highly effective way to reduce it. Studies have shown that draining and rinsing can remove an average of 41% of the sodium content.

Yes, canned pinto beans can still be a healthy option, especially if you purchase a low-sodium or no-salt-added variety and rinse them well before use to remove excess salt.

Cooking dried beans from scratch offers the most control over sodium and taste, and is more cost-effective. Canned beans offer convenience but require extra steps like rinsing to reduce sodium.

Yes, people on a low-sodium diet can and should eat pinto beans, but they should choose dry beans or low-sodium canned options, and always drain and rinse canned beans.

Yes, beyond being low in sodium when prepared correctly, pinto beans are a great source of fiber, protein, and minerals like iron, magnesium, and potassium, which benefit digestion and heart health.