Yes, the Liquid Contains Calories
The short answer is yes, the liquid in canned beans contains calories, but the amount is quite small. The canning process involves cooking the beans under high heat and pressure inside the can, which causes some of the beans' starches, proteins, and minerals to leach into the surrounding water. The cloudy, viscous liquid is essentially starchy, salty bean water. For most home cooks, the calorie count in this liquid is negligible and often considered when the total nutritional information is calculated for the product as a whole. However, understanding the contents of this liquid is important for individuals on a low-sodium diet or those with specific culinary goals, such as vegans using chickpea liquid, or aquafaba, as an egg white substitute.
Reading the Canned Bean Nutrition Label
One of the most confusing aspects for many consumers is how to interpret the nutrition label on canned beans. Often, the stated serving size and calorie count on the can includes both the beans and the liquid, as the U.S. labeling regulations can be interpreted this way. This means that the total calorie count for the can accounts for the liquid as well. For example, if a can lists 110 calories per 130g serving and contains 3.5 servings, the total calories for the entire can would be around 385. If you drain and rinse the beans, the weight of the solids you consume will be less than the 'total weight' listed for the servings, and your actual calorie intake will be lower than the stated serving size. For more precise calorie counting, some people will drain the beans, weigh them, and calculate the calories based on the percentage of the can they are eating, though this is often unnecessary for general health. A simpler, and often more impactful, consideration is managing the high sodium content.
The Dual Purpose of Canned Bean Liquid
Whether to drain and rinse canned beans depends on your health goals and culinary intent. The primary dietary reason to drain is the high sodium content, which is added for preservation and flavor. A significant amount of this salt leaches into the surrounding liquid. Beyond dietary concerns, the liquid has unique culinary properties that can be used to a cook's advantage.
Culinary Applications (Aquafaba and More)
- Soup and Stew Thickener: The starchy liquid from canned beans can add body and richness to soups, stews, and chili. Instead of draining, incorporating the liquid can save you from using other thickening agents, like flour or cornstarch, for a more streamlined recipe.
- Vegan Egg Substitute: Known as aquafaba, the liquid from chickpeas is most famously used as a vegan substitute for egg whites. When whipped, it can form stiff peaks and be used in desserts like meringues, macarons, and chocolate mousse. The liquid from other white beans can also work, but chickpea aquafaba is preferred for its neutral taste.
- Creamy Sauces and Dips: The viscous liquid from any bean can be blended into sauces, dips (like hummus), and gravies to create a creamier consistency. For example, mashing cannellini beans with their liquid can create a dairy-free cream for soups or pasta sauces.
The Importance of Draining and Rinsing for Health
- Drastically Reduces Sodium: For those monitoring their sodium intake, draining and rinsing is crucial. Studies have shown that simply draining canned beans can reduce sodium content by about a third, while draining and rinsing can reduce it by 40% or more. Given that many cans contain a quarter or more of the daily recommended sodium, this is a significant step.
- Reduces Gas-Causing Carbohydrates: Some individuals experience bloating and gas from beans. While the fiber and carbohydrates in the beans themselves are the main cause, rinsing can wash away some of the oligosaccharides responsible, potentially improving digestibility.
- Improves Flavor and Texture Control: Rinsing removes the metallic taste that can sometimes be associated with canned foods and gives you full control over the final flavor profile of your dish. It's especially useful for dishes like salads or salsas where the starchy liquid would be undesirable.
Comparative Nutrition: Drained vs. Undrained
To illustrate the difference, consider the nutritional profile of a typical can of black beans. The following table provides an estimated comparison, but always check the specific product label for precise information. These values are approximate and derived from research on sodium reduction and typical nutritional profiles.
| Nutritional Aspect | Canned (Un-drained) | Canned (Drained & Rinsed) |
|---|---|---|
| Calories | Included in liquid + beans | Slightly reduced (minimal) |
| Sodium | High (e.g., 20%+ DV) | Significantly reduced (40%+ cut) |
| Carbohydrates | Includes leached starches | Reduced (mainly starches) |
| Vitamins/Minerals | Includes water-soluble nutrients | Minimal reduction of water-soluble nutrients |
| Culinary Use | Thickener for soups, stews | Crisp, clean, better for salads |
Making an Informed Choice: Prioritizing Health
Given that the calories in the liquid are minimal compared to the overall nutrient profile of the beans, your decision to drain or not should prioritize other factors. If you are watching your sodium intake for blood pressure management or other health reasons, draining and rinsing is the best practice. For maximum convenience and flavor, especially in soups, keeping the liquid can be beneficial.
For most people, the health benefits of including beans in their diet—such as a rich source of plant protein and fiber—far outweigh concerns about the few calories in the liquid. These benefits include improved gut health, stable blood sugar, and reduced risk of chronic diseases. The healthiest approach for most is to use the low-sodium or no-salt-added varieties of canned beans and then decide on draining based on the recipe. For recipes that require a thick liquid, such as a hearty chili, the liquid can be used, while a bean salad is better prepared with rinsed beans. Ultimately, canned beans are a nutritious and convenient staple, and understanding the liquid is just another tool for making informed dietary and culinary decisions.
Conclusion: Making an Informed Choice
So, does the liquid in canned beans have calories? Yes, but the number is not the most important takeaway. The liquid contains a small amount of calories from leached bean starches and proteins, which is usually factored into the can's nutrition label. However, the most significant nutritional component is the added sodium, which can be dramatically reduced by draining and rinsing. The choice to keep or discard the liquid should depend on your dietary needs, such as sodium reduction, and your culinary application, such as using aquafaba or thickening a soup. For those aiming for the lowest sodium, always opt for the 'no-salt-added' versions and rinse thoroughly. Regardless of how you prepare them, canned beans remain a nutrient-dense and affordable component of a healthy diet.
