Do beans contain a lot of sodium? Separating Fact from Canned Convenience

December 1, 2025 •

3 min read

While dried beans are naturally low in sodium, canned varieties are often packed with high amounts of added salt for preservation. For example, one can of beans can contain up to 25% of the daily recommended intake of salt. Understanding the disparity is key for managing your sodium intake.

Quick Summary

The sodium content in beans varies dramatically with the preparation method. Naturally low in sodium, dried beans contrast sharply with many high-sodium canned versions. Consumers can significantly control sodium levels by rinsing canned beans or by cooking from scratch.

Key Points

Dried Beans are Low-Sodium: Naturally, beans contain very little sodium, making them an excellent choice for a low-sodium diet when cooked from dried.
Canned Beans Can Be High in Sodium: Many standard canned beans contain high levels of added salt for preservation, sometimes over 500mg per serving.
Rinsing Reduces Sodium Significantly: Draining and rinsing canned beans with water can reduce their sodium content by up to 40%, making them a healthier choice.
Low-Sodium Canned Options Exist: Many brands offer specific low-sodium or no-salt-added canned beans, providing convenience without the extra salt.
Home Cooking Gives Full Control: Preparing beans from their dried form allows for complete control over the amount of salt added, resulting in the lowest sodium content possible.
Excess Sodium Is a Health Risk: High sodium intake from sources like canned foods can increase the risk of high blood pressure and other heart-related issues.

Dried vs. Canned: The Sodium Story

At their core, beans are a nutritional powerhouse, rich in protein, fiber, and essential minerals. However, the method of preparation dramatically changes their sodium profile. Dried beans, in their raw and cooked state, are naturally very low in sodium, often containing only trace amounts. The sodium issue arises with the processing and packaging of canned beans.

The Sodium Surprise in Canned Beans

For convenience and longer shelf life, most commercial canned beans are preserved in a salty brine. This added sodium can be substantial, with a single serving of regular canned beans containing anywhere from 300 to over 500 milligrams of sodium, sometimes even more. Given that the recommended daily value for sodium is less than 2,300 milligrams for most adults, a single cup of un-rinsed canned beans can account for a significant portion of a person's daily limit. Varieties like baked beans can be particularly high, with one brand showing over 1,000 milligrams of sodium per cup. This poses a serious risk, especially for individuals with hypertension or heart-related health concerns, as excess sodium intake can lead to high blood pressure.

Simple Ways to Reduce Sodium from Canned Beans

Fortunately, there are several straightforward strategies for enjoying the convenience of canned beans while minimizing your sodium intake. These simple steps can make a big difference for your heart health and overall well-being.

Rinse thoroughly: Draining and rinsing canned beans with cool, running water can remove a significant amount of the added salt. Studies have shown this can reduce sodium content by 40% or more. Pour the can into a colander, rinse for at least 30 seconds, and you’re good to go.
Buy low-sodium or no-salt-added: Most grocery stores offer versions of canned beans labeled “low sodium” or “no salt added.” These are the best choice for controlling your sodium levels, as they contain minimal added salt. Just be sure to check the nutrition label to confirm.
DIY your salt: If you can only find regular canned beans, a combination of draining, rinsing, and then soaking them in fresh water can help. When adding them to a dish, use salt-free seasonings and control the amount of salt you add yourself. Flavor can come from herbs, spices, garlic, and onions instead of relying on the salty brine.

Dried vs. Canned Beans: A Head-to-Head Comparison

To highlight the fundamental differences, here is a comparison of typical cooked dried beans versus canned beans.


Feature	Cooked Dried Beans (No Salt Added)	Canned Beans (Regular, Not Rinsed)	Canned Beans (Rinsed)
Sodium per Serving (1/2 cup)	$\approx$ 2-5 mg	$\approx$ 200-500+ mg	$\approx$ 120-300 mg
Convenience	Low. Requires soaking and cooking time (several hours).	High. Ready to use in minutes.	High. Quick drain and rinse required.
Cost-Effectiveness	High. Generally cheaper per serving than canned.	Lower. Higher cost per serving for the convenience.	Lower. Still more expensive than dried beans.
Nutrient Density	High. More nutrients retained since no processing.	Variable. Can lose some nutrients during processing.	Good. Nutrients mostly retained after rinsing.
Control	Full control over sodium and other ingredients.	Little control over initial sodium content.	Partial control after draining and rinsing.

Why You Should Choose Dried Beans When Possible

For those who have the time, preparing beans from scratch using dried beans offers the ultimate control over your meals. Not only is it the healthiest option in terms of sodium, but it is also more cost-effective. Cooking a large batch of dried beans and freezing them in meal-sized portions can give you the convenience of canned beans without the added salt, making it a win-win scenario. For those concerned with hypertension or simply reducing overall salt intake, this method is by far the superior choice.

Conclusion: Take Control of Your Sodium

So, do beans contain a lot of sodium? The answer depends entirely on how they are prepared. Naturally, beans are low in sodium and incredibly healthy. Canned versions, however, are a major source of added salt due to the preservation process. By choosing low-sodium canned options, draining and rinsing standard cans, or cooking from dried beans, you can enjoy all the nutritional benefits of these legumes without the unnecessary sodium. Making these small adjustments can lead to significant improvements in your heart health and overall dietary control.

For more information on reducing your sodium intake, consult the American Heart Association guidelines on healthy eating. American Heart Association Guidelines

Frequently Asked Questions

No, not all canned beans are high in sodium. While many standard versions are, most brands now offer specific 'low-sodium' or 'no-salt-added' varieties, which contain very little to no added salt.

No, rinsing canned beans does not remove all the sodium, but it can significantly reduce it. Studies show that draining and rinsing can wash away up to 40% of the added salt.

To check the sodium content, always look at the Nutrition Facts label on the can. It will list the milligrams of sodium per serving. You should also check the ingredient list for salt, especially on no-salt-added products.

No, dried beans are naturally low in sodium. The high sodium levels are a result of salt added during the canning and preservation process, not an inherent property of the beans themselves.

Cooking dried beans from scratch gives you the most control over sodium content and is typically the most cost-effective option. However, low-sodium canned beans are a perfectly healthy and convenient alternative if you are short on time.

Yes, but with caution. It is highly recommended to drain and rinse them thoroughly to remove as much salt as possible. Pairing them with other low-sodium ingredients will also help keep your total intake in check.

Sodium is primarily added to canned beans as a preservative to prevent bacterial growth and to extend their shelf life. It also enhances flavor.