Do baked beans have a lot of salt in them? A nutritional breakdown

December 16, 2025 •

3 min read

Half a can of standard shop-bought baked beans can contain a significant portion of an adult's daily recommended salt intake, which can come as a surprise to many. The answer to 'Do baked beans have a lot of salt in them?' depends heavily on the specific product and preparation method.

Quick Summary

Canned baked beans often contain high levels of sodium, while healthier low-sodium or homemade options offer a better alternative. The amount varies significantly by brand, so checking labels is crucial for managing daily salt intake and health.

Key Points

Canned baked beans vary: Standard canned baked beans are often high in salt, but many low-sodium versions are available and are a much healthier choice.
Rinsing reduces sodium: Rinsing canned beans thoroughly under running water can remove approximately 40% of their sodium content.
Homemade is best: Making your own baked beans from scratch allows for complete control over the salt and sugar content, offering the healthiest option.
Check nutrition labels: Always read the nutritional information on canned products to compare salt levels and choose the lowest sodium options.
High sodium risks: Consuming too much salt from foods like baked beans can increase blood pressure, raising the risk of heart disease and stroke.
Flavor without salt: To enhance flavor in low-sodium baked beans, use fresh herbs, spices, garlic, and onions instead of relying on added salt.

Understanding the Salt Content in Baked Beans

Baked beans are a popular and convenient food staple in many households, enjoyed on toast, with a jacket potato, or as a side dish. While they are a good source of fiber and plant-based protein, the main nutritional drawback of standard, commercially canned baked beans is their high salt and sugar content. The salt is added primarily for flavor and as a preservative, extending the shelf life of the product. The levels can differ dramatically between brands, making it important to scrutinize nutrition labels when shopping.

The Role of Sodium in Canned Beans

Sodium is a necessary mineral for the body's nerve and muscle function, but consuming too much can lead to high blood pressure, a major risk factor for heart disease and stroke. The average salt content in standard baked beans places them in the 'medium' salt category for a single serving, but eating more than the recommended portion can quickly increase your daily intake. For instance, one study found that the average amount of sodium in canned baked beans was 843 mg per cup, with a range from 171 to 1211 mg, highlighting the wide variance. In contrast, a cup of canned beans with no salt added has only trace amounts of sodium, around 2.53 mg.

Comparing Different Baked Bean Options

To help you make an informed choice, consider the significant differences in sodium content between different types of baked beans. For health-conscious consumers, exploring the low-sodium varieties or making beans from scratch is a worthwhile endeavor. The table below illustrates the stark contrast in sodium levels.


Type of Baked Bean	Approximate Sodium per ½ cup (130g)	Notes
Standard Canned Baked Beans	~480 mg (varies by brand)	Represents ~20% of the daily recommended intake.
Reduced-Sodium Canned	Significantly lower	Brands like Tesco and Aldi offer versions with considerably less salt and sugar.
No-Salt-Added Canned	~2.53 mg per cup	Offers the lowest sodium option in a canned product.
Homemade Baked Beans	Varies greatly	Allows complete control over all ingredients, including salt.

How to Reduce Salt in Your Baked Beans

For those who prefer the convenience of canned beans but want to manage their sodium intake, there are several effective strategies. The simple act of rinsing can dramatically decrease the salt levels.

Rinse Thoroughly: A study showed that rinsing and draining canned beans can reduce the sodium content by about 40%. To do this, simply pour the beans into a colander and rinse them under running water for a couple of minutes before heating.
Choose Low-Sodium Versions: Many manufacturers now offer reduced-salt or no-salt-added versions. These are often located in the same aisle as regular beans and can be a significant step towards a healthier diet.
Dilute with Water: If you're using standard baked beans, you can mix them with water or a low-sodium stock to thin the sauce and effectively reduce the sodium concentration per serving.
Add Flavor, Not Salt: Use fresh herbs, spices, garlic, or a touch of onion powder to enhance the flavor without adding more salt. You can also add some no-salt-added tomato paste to create a richer sauce.

The Health Benefits of Lowering Sodium Intake

Excessive sodium consumption is linked to several health issues, most notably hypertension (high blood pressure). By actively reducing your salt intake from sources like baked beans, you can mitigate these risks. Lowering your overall sodium consumption can help improve cardiovascular health and reduce the risk of other related conditions. Given that the typical Western diet already contains more salt than is necessary, reducing sodium in everyday foods is a practical and impactful step.

Conclusion: Making Smarter Choices with Baked Beans

So, do baked beans have a lot of salt in them? The answer is that many commercially produced versions do, but this should not deter you from including them in a balanced diet. By becoming a savvy consumer who checks nutritional labels and employs simple kitchen techniques like rinsing, you can easily enjoy the nutritional benefits of baked beans—rich in fiber and protein—without the excessive sodium. For ultimate control, making baked beans from scratch is the best option, allowing you to create a delicious and healthy meal tailored to your tastes.

For more detailed nutritional information on canned goods, consult authoritative health guides.

Frequently Asked Questions

The salt content in canned baked beans varies widely by brand. However, a half-can serving of standard beans can contain approximately 1.3g of salt, which is about 20% of the daily recommended intake for an adult.

Yes, you can significantly reduce the salt content. Rinsing and draining the beans in a colander before cooking can remove up to 40% of the sodium. You can also choose low-sodium versions from the store.

Yes, 'reduced sugar and salt' versions are healthier alternatives to standard baked beans. They contain considerably less sodium and added sugars, making them a better choice for managing your intake of both.

The sodium content of homemade baked beans depends entirely on your recipe. By cooking with dried beans and controlling the amount of salt and other salty ingredients, you can make a version that is very low in sodium.

Salt is added to canned baked beans for several reasons: to enhance flavor, to act as a preservative, and to improve the texture and shelf life of the product.

Regularly consuming foods high in salt, including standard baked beans, can contribute to high blood pressure over time. This increases the risk of serious health problems like heart disease and stroke.

To find low-sodium options, check the product labels for phrases like 'reduced sodium' or 'no salt added'. You can also compare the sodium mg per serving listed in the nutritional information, opting for the lowest numbers.