Does Rinsing Canned Beans Reduce Carbs? A Nutritional Breakdown

October 29, 2025 •

3 min read

According to a study conducted at the University of Tennessee, draining and rinsing canned beans can reduce their sodium content by more than 40%. This practice is widely recommended by nutrition experts, but a common question that often follows is: Does rinsing canned beans reduce carbs?

Quick Summary

Rinsing canned beans primarily reduces high sodium levels and washes away some gas-producing carbohydrates in the canning liquid. It does not significantly decrease the beans' total carbohydrate content, as the majority of carbs are stored within the beans themselves.

Key Points

Sodium, not carbs: Rinsing canned beans significantly reduces the added sodium content, not the total carbohydrates.
Gas relief: The practice washes away some of the water-soluble, gas-producing carbohydrates (oligosaccharides) found in the canning liquid.
Carbs remain: The bulk of a bean's carbohydrates, including dietary fiber, are part of the bean itself and are not rinsed away.
Better flavor: Rinsing removes the excess salt and metallic flavor from the can, giving you more control over the taste of your food.
Improved texture: Draining and rinsing eliminates the thick, starchy liquid, resulting in a cleaner, firmer texture.
Still nutritious: Even after rinsing, canned beans are a powerhouse of fiber, protein, and micronutrients like iron and folate.

The Primary Impact of Rinsing: Sodium Reduction

When you open a can of beans, you'll notice they are packed in a liquid solution. For most commercially canned beans, this liquid contains a significant amount of added sodium, which acts as a preservative. Numerous studies confirm that draining and rinsing canned beans is a highly effective method for lowering their sodium content. A simple drain can reduce sodium by about one-third, while a full drain and rinse can lower it by over 40%. This makes rinsing a crucial step for anyone monitoring their sodium intake for blood pressure or other health reasons.

The Real Answer on Carbohydrates

While rinsing has a clear effect on sodium, its impact on a bean's total carbohydrate count is minimal. The main reason for this is that the vast majority of the carbohydrates are located within the bean itself, not the packing liquid. A bean's carbohydrate content is made up of several components, including:

Complex carbohydrates and starches: These are the long-chain sugars that provide slow-release energy and are stored inside the bean.
Fiber: An indigestible type of carbohydrate that forms a crucial part of the bean's structure and is not removed by rinsing.
Oligosaccharides: These are short-chain carbohydrates that can cause gas and bloating for some people. Unlike other carbs, some of these water-soluble compounds do leach into the canning liquid.

Therefore, while rinsing will wash away some of the dissolved starches and sugars in the liquid, it does not strip the bean of its fundamental carbohydrate makeup. For anyone counting total carbohydrates, the rinse will not significantly change the nutritional value of the bean itself.

The Link Between Rinsing and Gas

One of the most appealing aspects of rinsing for many home cooks is its potential to reduce gas and bloating. This isn't a myth; the effect is directly related to the removal of oligosaccharides. These particular sugars are fermented by bacteria in the gut, leading to the production of gas. Rinsing away the canning liquid, which has absorbed some of these sugars, can help reduce this effect. However, it's important to understand the limitations:

Not a full fix: Rinsing removes some, but not all, of the gas-causing compounds. It is not as effective as properly soaking and cooking dried beans from scratch.
Other factors: Gassiness from beans can also be related to a sudden increase in fiber intake. People with a consistent high-fiber diet may notice less of a difference from rinsing.
Limited scientific evidence: Some dietitians note that while the theory makes sense, extensive peer-reviewed evidence specifically on rinsing canned beans and gas reduction is limited.

The Culinary Benefits of Rinsing

Beyond the health aspects, rinsing canned beans offers several advantages for food preparation and taste:

Improved Flavor: Rinsing removes the tinny, overly salty taste often associated with canned foods. This allows you to control the seasoning of your dish more accurately.
Better Texture: The canning liquid is often thick and starchy. Rinsing gets rid of this goo, resulting in cleaner, firmer beans that integrate better into salads, burritos, and other dishes where a more distinct texture is desired.

Drained vs. Drained and Rinsed: A Comparison

To highlight the key differences, here is a breakdown of the nutritional and culinary effects of each preparation method.


Feature	Drained Only	Drained and Rinsed
Sodium Reduction	Moderate (~36% removal)	Significant (~41% removal)
Carbohydrate Reduction	Minimal to none	Minimal to none
Gas-Causing Sugars	Some removed (liquid drained)	More removed (liquid drained and rinsed)
Flavor Control	Moderate improvement (less salty)	High improvement (neutral starting point)
Texture	Less starchy, but still some residual liquid	Clean, firm, and separate beans
Best for...	Soups, stews, chilis (where the starch adds richness)	Salads, dips, wraps (where clean texture is desired)

Conclusion: The Bottom Line on Canned Beans

So, does rinsing canned beans reduce carbs? The answer is effectively no, at least not in any significant way that alters the overall nutritional profile of the beans. The core complex carbohydrates and dietary fiber remain intact, providing the same health benefits. The primary benefits of rinsing are a dramatic reduction in sodium and the removal of some gas-causing sugars, leading to a healthier, better-tasting final dish. Whether you choose to rinse or not depends on your health goals and culinary preferences, but for most recipes, it’s a quick and simple step worth taking.

Frequently Asked Questions

The primary benefit of rinsing canned beans is a significant reduction in sodium. Draining and rinsing can remove over 40% of the added salt found in the canning liquid.

Rinsing has a negligible effect on the overall calorie count. The calorie content of canned beans comes almost entirely from the carbohydrates and protein within the beans, which are not removed during rinsing.

Some people find that rinsing beans reduces gas because it washes away water-soluble, gas-causing carbohydrates called oligosaccharides that leach into the canning liquid. The effect is not as dramatic as soaking dried beans, but it can help.

Rinsing can lead to a minor loss of some water-soluble vitamins, like folate, and minerals that have leached into the liquid. However, the main nutrients like fiber and protein remain intact, and the benefits of reduced sodium often outweigh this minimal loss.

Yes, 'no-salt-added' or 'low-sodium' varieties contain less salt in the packing liquid. Rinsing these beans is still beneficial to remove any residual starch and improve the texture and flavor, even if sodium reduction is not a concern.

To properly rinse, simply drain the beans in a colander, then run them under cool, fresh water for about 10 seconds. Allow them to drain for another couple of minutes before use.

You may choose not to rinse canned beans if you want to use the starchy liquid to thicken a dish, such as a soup, chili, or creamy hummus. The extra salt should be factored into your recipe's seasoning.