How to remove sodium from beans: a complete guide

January 3, 2026 •

4 min read

Studies show that draining and rinsing can reduce sodium in canned beans by up to 41%. These simple techniques allow you to remove sodium from beans, ensuring your meals are healthier without compromising taste, whether you're using canned or dried varieties.

Quick Summary

Simple draining, rinsing, and soaking techniques effectively reduce the high sodium content in both canned and dried beans, making them a healthier meal ingredient for better dietary control.

Key Points

Rinse Canned Beans: Drain and rinse canned beans to reduce sodium by up to 41%.
Control Sodium with Dried Beans: Cook dried beans from scratch to have complete control over the amount of salt added.
Enhance Flavor Naturally: Use herbs, spices, aromatics, and acids like lemon juice to flavor beans instead of relying on salt.
Soaking is Key for Dried Beans: Both overnight and quick-soak methods for dried beans help rehydrate them and reduce cooking time.
Choose Low-Sodium Canned Options: For ultimate convenience, purchase canned beans labeled "low sodium" or "no salt added".
Don't Add Salt Too Early: When cooking dried beans, add salt near the end of the cooking process to avoid toughening the beans.

Understanding Sodium in Canned vs. Dried Beans

Beans are a nutritious source of protein, fiber, and various minerals. However, commercially canned beans are often packed in a salty liquid to act as a preservative and add flavor. This means a single can can contain a significant amount of your daily recommended sodium intake. For example, a 1/2 cup serving of some brands can exceed 500mg of sodium before any rinsing. Conversely, dried beans contain virtually no sodium in their raw state. The final sodium content is entirely within your control during the cooking process. Reducing sodium in either format is simple and straightforward, allowing you to enjoy the health benefits of beans without the excess salt.

Step-by-Step Guide for Canned Beans

For canned beans, the method for sodium reduction is quick and highly effective. This process is a common practice recommended by dietitians for healthier meal preparation.

Here’s how to do it:

Drain the Liquid: Open the can and pour the entire contents into a colander or fine-mesh sieve. Let the packing liquid drain completely, which takes about two minutes. This step alone removes a substantial amount of sodium.
Rinse Thoroughly: Run cool, fresh tap water over the beans, tossing them gently with your hands or a spoon to ensure all surfaces are rinsed. A rinse of 10 seconds or more is recommended.
Final Drain: Allow the beans to drain for another two minutes after rinsing. Giving them extra time ensures more of the sodium-laden water is removed. You can shake the colander lightly to speed up the process.

This method can lead to a sodium reduction of approximately 41%.

How to Control Sodium in Dried Beans

Cooking dried beans from scratch gives you complete control over the sodium content. The process requires more time than using canned beans but results in a cleaner, fresher flavor profile.

The Overnight Soak Method

This traditional method helps to rehydrate the beans and shorten their cooking time. Importantly, you should not add salt to the soaking water.

Rinse: Sort and rinse the dried beans thoroughly to remove any debris.
Soak: Place the beans in a large pot and cover with enough cool water to cover them by several inches.
Rest: Let the beans soak overnight (12-24 hours). This softens them and removes some of the compounds that cause gas.
Drain and Rinse: The next day, drain and rinse the soaked beans. The soaking water contains some compounds and sodium that should be discarded.
Cook: Add the beans to a pot with fresh, unsalted water and cook until tender. Add any salt or seasonings only near the end of cooking to preserve their tender texture.

The Quick-Soak Method

If you're short on time, the quick-soak method is an excellent alternative.

Rinse: Sort and rinse the beans.
Boil: Put the beans in a pot and cover them with water. Bring the water to a boil and let it cook for 2-3 minutes.
Rest: Remove the pot from the heat, cover it, and let it rest for one hour.
Drain and Cook: Drain the water, rinse the beans, and then cook them with fresh, unsalted water until tender.

Comparison of Sodium Reduction Methods


Method	Bean Type	Sodium Impact	Time/Effort	Texture/Flavor	Cost
Drain & Rinse	Canned	Significant (up to 41%)	Very low (5 mins)	Soft, slight flavor reduction	Medium
Cook from Scratch	Dried	Complete Control	High (hours)	Firmer, fresher flavor	Low
Low-Sodium Canned	Canned	Low to Moderate	Very low (immediate)	Similar to standard canned	Medium-High
Flavoring w/o Salt	Canned/Dried	None added	Medium (prep time)	Full, natural flavor	Varies

Flavoring Your Low-Sodium Beans

Just because you are reducing sodium doesn't mean your food has to be bland. Here are some ways to add incredible flavor to your beans:

Herbs and Spices: Utilize a wide variety of herbs and spices. Cumin, chili powder, paprika, coriander, and bay leaves are excellent for adding depth. Fresh herbs like cilantro or parsley brighten up the flavor at the end.
Aromatics: Cook your beans with sautéed garlic, onions, celery, or carrots. These ingredients build a flavorful base without any added salt.
Acid: A squeeze of lemon or lime juice or a splash of vinegar at the end of cooking can brighten the flavors and make them pop, compensating for the lack of salt.
Smoky Elements: Add smoked paprika or chipotle powder for a deep, smoky flavor. A smoked ham hock can also be used if you're not strictly avoiding sodium, but be mindful of the content.

Conclusion: Enjoying Healthier Beans

Reducing sodium in beans is a simple but impactful step towards healthier eating. Whether you choose the quick drain and rinse method for convenience or opt for the complete control of cooking dried beans from scratch, you can significantly lower your sodium intake without sacrificing flavor. By replacing salt with a diverse array of herbs, spices, and aromatics, you can create delicious, healthy meals that are bursting with natural taste. Taking control of your bean preparation is a small change with significant benefits for your overall well-being. For further information on managing sodium intake, consult resources from organizations like the American Heart Association.

Frequently Asked Questions

Yes, studies have shown that draining and rinsing can remove a large percentage of sodium from canned beans. One study found that it can reduce sodium content by as much as 41%.

Dried beans are the best option for a low-sodium diet because they start with zero added salt, giving you complete control over the seasoning. However, canned beans can be made low-sodium by draining and rinsing.

No, you cannot remove 100% of the sodium from canned beans with rinsing alone, as some salt will have penetrated the beans during preservation. However, you can significantly reduce the amount to a much healthier level.

Rinsing removes the salty liquid, which can slightly alter the base flavor. However, this allows you to add your own fresh, low-sodium seasonings, resulting in a more vibrant and natural taste.

The sodium content can vary between brands and even types of beans. Always check the nutrition label. However, the draining and rinsing method is effective for all commercially canned varieties.

Soaking dried beans is recommended to rehydrate them, reduce cooking time, and improve their texture. You can use either an overnight or quick-soak method, but always use fresh, unsalted water when cooking.

If low-sodium options are unavailable, simply buy regular canned beans and drain and rinse them thoroughly. This practice will achieve a significant reduction in sodium, making them suitable for most recipes.