Which canned beans are the healthiest to eat? A definitive guide

November 12, 2025 •

4 min read

According to the American Heart Association, most Americans consume far more sodium than recommended. This makes selecting the right packaged foods crucial, especially when deciding which canned beans are the healthiest to eat. While all varieties are nutritional powerhouses, a few specific types and preparation methods can make a significant difference to your overall health.

Quick Summary

This guide ranks various canned beans by nutritional profile, highlighting key benefits like protein, fiber, and vitamins. It also provides essential tips on how to choose low-sodium options and prepare canned beans to maximize their health advantages.

Key Points

Soybeans are protein champions: Canned soybeans, or edamame, are the only complete protein source among beans, making them ideal for plant-based diets.
Navy beans are fiber superstars: With 19 grams of fiber per cup, canned navy beans are an excellent choice for digestive health and blood sugar control.
Rinsing reduces sodium dramatically: Simply draining and rinsing canned beans can cut their sodium content by over 40%, regardless of the variety.
Choose low-sodium options: To avoid excessive salt, always look for cans labeled "low sodium" or "no salt added".
Adzuki beans are potassium-rich: These beans are a top source of potassium and zinc, supporting immune function and helping to balance out dietary sodium.
Consider BPA-free cans: For those concerned about BPA, many manufacturers offer BPA-free cans, and choosing beans in glass jars is another option.

The Nutritional Powerhouse: Why All Canned Beans are Healthy

Before diving into specific varieties, it's important to understand that canned beans are, almost universally, a healthy addition to your diet. They are packed with plant-based protein and fiber, essential nutrients that support heart health, manage blood sugar levels, and aid in weight management by promoting satiety. Furthermore, beans are rich in vital vitamins and minerals like iron, folate, and magnesium. The processing involved in canning does not significantly degrade the nutritional value, and in some cases, may even make the fiber more soluble and easier to digest. The key to making them a truly healthy choice lies in careful selection and preparation.

A Deep Dive into the Healthiest Canned Bean Varieties

While the specific "healthiest" bean for you depends on your individual nutritional needs, certain varieties stand out for their specific benefits.

Soybeans (Edamame)

For those seeking maximum protein, soybeans are the undeniable leader. A significant benefit is that they are a complete protein, containing all nine essential amino acids—a rare find in plant-based sources. They also boast high levels of magnesium and calcium, supporting bone health and blood pressure regulation. Black soybeans are often available in cans and are an excellent, high-protein choice.

Adzuki Beans

These small, reddish beans are notable for their high potassium and zinc content, providing a significant portion of the daily recommended value in a single serving. Potassium is vital for balancing sodium levels, and zinc is crucial for immune function and cell signaling. Adzuki beans are also high in fiber and protein, making them a well-rounded and nutritious choice.

Navy Beans

If fiber is your main goal, look no further than navy beans. They pack more fiber per cup than most other varieties, which is excellent for digestive health, cholesterol levels, and blood sugar management. Their mild flavor makes them easy to incorporate into soups, stews, and dips. They are also a good source of calcium.

Chickpeas (Garbanzo Beans)

Chickpeas are nutritional powerhouses, especially for folate, a B-vitamin critical for DNA synthesis and healthy cell growth. Their versatile, nutty flavor makes them perfect for a wide range of dishes, from hummus to salads and roasted snacks. Chickpeas also contribute to a healthy gut microbiome.

Black Beans

Beyond their culinary versatility, black beans offer high levels of magnesium and folate. Regular consumption has been linked to improved vascular health and better cholesterol levels. Pairing them with rice can also help improve insulin sensitivity and blood sugar control. They are also a good source of antioxidants.

How to Choose the Healthiest Canned Beans

Making canned beans a healthy choice requires a few simple steps at the grocery store and in the kitchen. Avoid flavored or sauced beans, such as baked beans or chili beans, which often contain excessive amounts of added sugar and sodium. Instead, opt for plain beans canned in water.

Tips for selecting and preparing canned beans:

Read the Label: Always choose cans labeled "low sodium" or "no salt added" to control your sodium intake.
Rinse Thoroughly: Draining and rinsing canned beans can reduce sodium content by up to 41%. This is the single most important step for reducing the saltiness of regular canned beans.
Look for BPA-Free: While most manufacturers have moved away from BPA linings, some cans may still contain this chemical. Opting for a BPA-free label or glass jars can provide peace of mind.
Enhance Flavor Naturally: Instead of relying on salty sauces, use herbs, spices, garlic, onion, and a squeeze of citrus to add flavor. Cumin and fennel can also aid digestion.

Canned vs. Dried Beans: A Quick Comparison

This table highlights the trade-offs between canned and dried beans, helping you decide which is best for your lifestyle.


Feature	Canned Beans	Dried Beans
Convenience	Very high; pre-cooked and ready to use in minutes.	Low; requires soaking and hours of cooking time.
Sodium Control	Often high in sodium, though low-sodium and no-salt-added options are available.	Excellent; you control the exact amount of salt added.
Cost	More expensive per serving than dried beans.	More cost-effective, especially when bought in bulk.
Texture & Flavor	Softer texture, with less complex flavor due to canning process.	Firmer texture and deeper, more customizable flavor.
BPA Risk	Possible, though many brands offer BPA-free options.	None, eliminating the risk entirely.

Conclusion: Making the Best Choice for You

When considering which canned beans are the healthiest to eat, the best answer is that it largely depends on how they are chosen and prepared. Varieties like soybeans, adzuki, navy beans, chickpeas, and black beans each offer unique nutritional benefits, from high protein and fiber to rich mineral content. To ensure you're making the healthiest choice, always prioritize low-sodium or no-salt-added cans and remember to rinse them thoroughly before use. By being a savvy shopper, you can enjoy all the convenience and nutritional power of canned beans without any of the drawbacks.

For more in-depth information on nutrition, including the benefits of specific micronutrients found in beans, explore resources like the National Institutes of Health (NIH).

Frequently Asked Questions

Yes, canned beans are generally just as healthy as dried beans when properly prepared. The main nutritional difference is often the added sodium in canned versions, which can be significantly reduced by rinsing and draining. Dried beans offer better cost and sodium control, but canned beans provide unmatched convenience.

All beans are beneficial for weight management due to their high fiber and protein content, which promotes satiety. Soybeans (edamame) are particularly good due to their high protein, while navy and black beans are excellent sources of fiber, both of which can help you feel full longer.

To make canned beans healthier, buy low-sodium or no-salt-added varieties and always drain and rinse them thoroughly to reduce sodium. You can also avoid canned beans with sugary sauces and instead add flavor with herbs, spices, and fresh vegetables.

Soybeans (often sold canned as black soybeans or frozen as edamame) contain the most protein of any bean, offering a complete protein source for those on plant-based diets.

Both chickpeas and black beans are highly nutritious, with comparable levels of protein and fiber. Black beans are slightly higher in magnesium, while chickpeas contain more folate. The healthier choice depends on your specific nutritional needs and preference.

Yes, eating canned beans every day is safe and healthy, provided you manage sodium intake by choosing low-sodium options and rinsing them well. Due to their high fiber, it is best to increase consumption gradually to avoid digestive discomfort.

Rinsing canned beans is primarily done to reduce sodium content and does not significantly impact their overall nutritional value. You may lose a tiny amount of water-soluble vitamins, but the immense benefits of lower sodium far outweigh this minor loss.

Smaller beans like adzuki beans, lentils, and mung beans are generally easier to digest than larger, tougher varieties such as soybeans or kidney beans. Rinsing all types of canned beans can also help reduce the carbohydrates that cause gas.