4 Unhealthy And 8 Healthiest Canned Beans At The Store

Head to the canned bean section at a grocery store and you'll be presented with a huge range of options. From kidney beans and garbanzo beans to lima beans and pinto beans, there are all kinds of offerings to choose from. Then, there are products such as baked beans, franks and beans, and refried beans that are already seasoned or processed. You might be wondering which are the healthiest and which are downright unhealthy.

Well, the fact is, all canned beans are relatively healthy. Beans — regardless of their variety — are high in protein, rich in fiber, and contain a range of vitamins and minerals. Even the slightly less healthy options still have that nutritional base to work from. So, when we're thinking about comparatively unhealthy beans, it's due to extras such as added sugar, high sodium levels, and the addition of processed meats.

If you're looking to discover which canned beans are nutritionally sound and which are unhealthy, you've come to the right place. We'll go over some popular unhealthy and healthy options. But remember, it's all about balance when it comes to food, so it's fine to eat the less healthy options as part of a varied, balanced diet. Let's look at some of the types of beans available and touch on their nutritional value and health benefits.

Franks and beans — or pork and beans — is a classic dish that contains hot dogs (also known as frankfurters or franks) and baked beans. While it's sometimes prepared from scratch, you can also buy ready-made cans of franks and beans. When it comes to canned beans you can buy from the store, franks and beans is one of the more unhealthy options.

Hot dogs, or franks, are often made from processed meat, which can contain additives, preservatives, and high levels of sodium. Processed meats have been linked to an increased risk of certain health problems, including cancer (per the University of Texas MD Anderson Cancer Center).

Both hot dogs and canned baked beans tend to be high in sodium, so when both are contained in one product, it follows that it's high in sodium. Consuming too much sodium can lead to high blood pressure, stroke, and heart disease. And, like baked beans, franks and beans contain high levels of sugar and can contain unwanted additives, meaning it's not the most nutritious meal.

Chili beans are beans (often red beans) that come in a chili sauce. They provide a shortcut for dishes such as burritos, tacos, or bean chili. This makes them a common choice for people who want to cook at home, but don't always have the time to do so entirely from scratch. This sounds great in theory, but chili beans are unhealthy compared to standard, unprocessed canned beans. This is mostly down to the sodium content. Some chili beans can contain around 20% of your daily value of sodium per serving. While added sugars aren't usually a concern, you might also find some brands with a higher sugar content than you'd expect.

Where possible, it's best to simply make your own chili or taco filling from scratch. This way, you can control the salt and sugar content. However, chili beans are still beans under that salty sauce, so they still have the nutritional benefits you'd expect, such as high protein and fiber.

Native to Central America and Mexico, kidney beans — sometimes known as red beans — are common in Mexican and other Latin American cuisines. However, they're versatile enough to be used in a range of dishes, from bean burgers to red bean soup. And, while uncooked kidney beans can be toxic, you don't need to worry about that when you buy them canned.

So, why have they landed on our list of the healthiest canned beans? Well, like all beans, they're rich in fiber and protein. Just 3.5 ounces of cooked kidney beans contain nearly 9 grams of protein. The same quantity of beans contains 6.4 grams of fiber. Incorporating them into your diet can help you reach your recommended daily intake of these nutrients.

Kidney beans also contain a wide range of vitamins and minerals. They're rich in folate (vitamin B9), which is important for cell division and DNA synthesis, and is particularly important during pregnancy. Iron is also found in these beans. It's an essential mineral that plays a vital role in oxygen transport, energy production, and immune function. Magnesium is also found in kidney beans and is involved in hundreds of biochemical reactions in the body, including those related to energy metabolism, muscle function, and bone health.

Pinto beans are commonly found canned in stores. They're widely consumed in many cuisines around the world, and are particularly popular in Latin American, Southwestern American, and Mexican dishes. Pinto beans are versatile and can be used in a variety of recipes, including soups, stews, salads, chili, and bean-based dips.

They're an excellent source of protein, providing around 16 grams of protein per cup of cooked beans. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. Including pinto beans in your diet can help meet your protein needs, especially for vegetarians and vegans. They're also full of fiber, with one cup containing approximately 16 grams of fiber. Fiber is important for digestive health as it promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome. Additionally, dietary fiber helps regulate blood sugar levels and reduces cholesterol levels.

Notably, these beans are also packed with folate. Each cup provides more than ⅔ of the daily recommended intake for adults. They're also rich in a range of antioxidants. These are great for reducing inflammation in the body and offering cells protection from free radicals. It's possible that antioxidants can reduce the chance of getting cancer and Alzheimer's.

Common in Latin America, Caribbean, and Southwestern American cruising, black beans are known for their rich, dark color and dense, meaty texture. They're often used in tacos and burritos, stews, soups, dips, and more. There are many reasons to eat black beans, aside from the taste. It should come as no surprise that black beans contain healthy amounts of protein and fiber. One cup of cooked black beans contains roughly 16 grams of protein and about 12 grams of fiber. They're also a good source of iron, with one cup providing approximately 6 milligrams of iron, which is about 34% of the daily value.

Black beans have a relatively low glycemic index (GI), which means they are digested and absorbed slowly, leading to gradual increases in blood sugar levels. Foods with a low GI are beneficial for managing blood sugar levels and reducing the risk of insulin resistance, type 2 diabetes, and other metabolic disorders.

What's more, these beans contain antioxidants called anthocyanins, which are responsible for their dark color. Anthocyanins have been linked to various health benefits, including reducing inflammation, protecting against oxidative stress, and improving cardiovascular health. Consumption of anthocyanin-rich foods like black beans may help reduce the risk of chronic diseases such as heart disease and some types of dementia.

If you've eaten baked beans, you've probably consumed navy beans, even if you don't know it. They're also known as haricot beans, and are small, oval-shaped white beans with a soft, creamy texture. You can use them in all kinds of dishes, including soups, stews, dips, and homemade baked beans. Navy beans are similar to great northern beans, but not exactly the same.

One cup of cooked navy beans contains approximately 19.2 grams of fiber and 15 grams of protein. These beans are also rich in potassium, providing about 32% of the recommended daily value per cup. Potassium is an essential mineral that helps regulate blood pressure, maintain fluid balance, and support proper nerve and muscle function, so it's important stuff. Other nutrients found in navy beans in smaller quantities include folate, iron, zinc, magnesium, and calcium. These nutrients play various roles in the body, such as supporting red blood cell production, promoting bone health, and maintaining immune function. We should also note that navy beans are high in resistant starch — a type of carbohydrate that resists digestion in the small intestine. It's good for your health in several ways, including improving insulin sensitivity and supporting gut health by serving as food for beneficial gut bacteria.