Do baked beans count as 30 plants a week? Your Nutrition Diet Guide

October 8, 2025 •

4 min read

With less than 10% of UK adults meeting the recommended daily fiber intake, the '30 plants a week' challenge has gained popularity, focusing on dietary diversity. In your quest for better health, you might naturally wonder: do baked beans count as 30 plants a week? The answer is simpler and more nuanced than you might think.

Quick Summary

Baked beans, specifically the haricot or navy beans, count as one plant point toward the 30 plants a week goal, regardless of quantity consumed weekly. While often classified as ultra-processed, they offer valuable fiber, protein, and nutrients, especially reduced-sugar/salt varieties. A balanced diet should include a wide array of legumes and other plant foods to meet the diversity objective.

Key Points

Count as One Plant: Baked beans (haricot or navy beans) contribute a single point towards your 30 plants a week goal, as they are a type of legume.
Diversity is Key: The goal is to eat 30 different plants per week, so eating baked beans multiple times doesn't increase your total plant count.
Nutritionally Beneficial: Canned baked beans are a good source of fiber, plant-based protein, and essential nutrients, and are low in fat.
Choose Healthier Options: Reduce the impact of ultra-processing by selecting lower-sugar and lower-salt varieties when buying canned baked beans.
Balance Your Diet: Combine baked beans with a variety of other plants, such as whole grains, vegetables, and herbs, to ensure you meet your overall diversity goal.
Make Your Own: For maximum nutritional control and to avoid additives, consider making baked beans from scratch using dried haricot or navy beans.

The '30 plants a week' approach has emerged as an accessible way to encourage a wider variety of whole foods, which benefits gut health and overall nutrition. Instead of a strict target for fruits and vegetables, it focuses on including different types of whole grains, legumes, nuts, seeds, fruits, and vegetables. However, confusion often arises with common cupboard staples, leading many to question the role of baked beans.

Understanding the '30 Plants a Week' Rule

The core principle of the 30-plants challenge is diversity, not quantity. A small sprinkle of a unique herb counts just as much as a hearty portion of a vegetable you haven't eaten that week. The six main categories contributing to your total are:

Wholegrains: Brown rice, quinoa, oats, barley
Vegetables: Spinach, carrots, broccoli, peppers
Fruits: Apples, berries, bananas, citrus
Legumes: Beans, lentils, chickpeas
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseed
Herbs and Spices: Turmeric, oregano, cinnamon, basil

The crucial distinction is that a single plant species only counts once per week. Therefore, eating baked beans multiple times in a week will not increase your plant count beyond one point.

So, Do Baked Beans Count as a Plant Point?

Yes, absolutely. Baked beans are typically made from haricot beans, also known as navy beans, which are a type of legume. Since legumes are one of the core categories, a serving of baked beans contributes one valuable point to your weekly plant diversity total. The tomato sauce they are in also provides additional nutrients and antioxidants, but it does not count as a separate point. To reach the goal of 30, you must incorporate 29 other distinct plant varieties throughout the week.

The Ultra-Processed Food (UPF) Debate and Baked Beans

Many store-bought baked beans are classified as ultra-processed foods (UPFs) due to ingredients like modified cornflour, sugar, and salt added for texture and preservation. This often leads to the misconception that they are unhealthy. However, nutrition is more complex than just a single classification. While moderation is key and reduced-sugar and salt options are preferable, baked beans still offer significant health benefits. They are a budget-friendly source of plant-based protein and high in fiber, contributing positively to gut health and satiety. The tomato sauce is also a good source of the antioxidant lycopene, which is well-absorbed after cooking. Ultimately, a balanced diet can include some processed foods, and baked beans can serve as a convenient and nutritious option.

Homemade vs. Canned Baked Beans


Feature	Homemade Baked Beans	Canned Baked Beans
Processing	Minimally processed; made from dried beans, homemade sauce	Ultra-processed (most brands); commercially prepared
Additives (Sugar/Salt)	Full control over added sugar and salt content	Often high in added sugar and salt (look for 'reduced' options)
Nutritional Profile	Maximize nutritional benefits, no additives; higher fiber from dried beans	Good source of fiber, protein, and iron; may contain additives
Convenience	More time-consuming to prepare (soaking, cooking)	Very convenient; quick to heat and serve
Cost	Generally cheaper than canned per serving	Varies by brand, but often inexpensive

How to Maximize Your Plant Diversity Beyond the Bean

To effectively reach your 30-plant goal, use baked beans as a starting point and build from there. Here are some examples of different plant categories and how to incorporate them:

Easy Breakfast Boosts: Sprinkle seeds (chia, flax, pumpkin) on cereal or yoghurt. Add different fruits like berries and bananas. Try a mix of nuts with your oats.
Simple Lunch Upgrades: Throw mixed leafy greens into a sandwich or salad. Top a jacket potato with baked beans and different herbs like paprika or chili powder. Use a variety of vegetables in stir-fries.
Dinner Ideas for Diversity: Use a mix of beans (black, cannellini, kidney) in a chili. Add different types of herbs and spices to your cooking. Create a bean-based dip like hummus (using chickpeas) for snacking.
Snack Smarter: Instead of a single fruit, have a handful of mixed dried fruits. Snack on mixed nuts or roasted chickpeas for variety and crunch.

Conclusion

In the context of the 30 plants a week challenge, baked beans are a definite 'yes', contributing one point towards your weekly goal. As a source of plant-based protein, fiber, and micronutrients, they can be a nutritious component of your diet, especially if you opt for lower-sugar and salt varieties. However, relying solely on them will not deliver the diversity required for optimal gut health. To truly benefit, treat baked beans as one of many stepping stones on your path to a more varied, plant-rich nutrition diet. Explore different legumes, grains, and other plant foods to achieve the target and unlock the full benefits of a diverse diet.

For more information on the health benefits of pulses like beans, you can consult resources from the Meatless Monday campaign.

Frequently Asked Questions

Yes, any variety of baked beans, whether standard, reduced sugar, or organic, will contribute one point to your weekly plant diversity total. The key is that the main component, the haricot bean, is a legume, which counts as a plant variety.

No, eating baked beans daily will still only count as one plant point for the week. The '30 plants a week' rule is about eating different types of plants, not just repeating the same one.

Yes, they can still be a healthy part of a balanced diet. While classified as ultra-processed due to the industrial production process, canned baked beans are rich in fiber and protein. Opt for reduced-sugar and salt versions to minimize less desirable additives.

Incorporate diverse plant groups into your meals, such as mixed nuts and seeds, different colored vegetables and fruits, and a range of legumes like lentils and chickpeas. Don't forget to count herbs and spices, which contribute a quarter of a point each.

No, the small amount of herb and spice extracts used in the industrial production of canned baked beans does not typically count towards the weekly goal. To get points for herbs and spices, you should add a variety of different ones yourself.

Both fresh and canned beans count towards the same plant point, but fresh beans offer greater nutritional benefits and avoid the additives found in canned versions. However, canned beans are a more convenient, cooked, and ready-to-use option.

Making homemade baked beans, using dried haricot beans, will still only contribute one plant point for the bean itself. However, you can add extra plant points by incorporating different spices, herbs, or other vegetables into your homemade recipe.