Some cultures eat them every day, and they’re a good source of plant-based protein and other important nutrients, like iron and folate.
People in the United States commonly consume black beans, pinto beans, and navy beans, among other types. You can buy them either dried or canned.
This article only talks about cooked beans in a can that don’t have any flavoring added to them. It doesn’t talk about baked beans or other ready-to-eat beans in a can.
People don’t typically recognize canned beans for their health benefits. Some might think they’re nutritionally inferior or harmful compared with dried beans. You may wonder if they’re unhealthy for you, particularly if you have high blood pressure (2, 3).
In industrial bean canning, the dried beans are first rehydrated with hot water at 167–185°F (75–85°C). This process simultaneously kills any microorganisms on the surface of the beans.
Then, any food additives, like salt, are added, and they are canned under high pressure and heat, as this video shows. It shows how baked beans are made in a can, but canned beans in general go through the same cooking and storing steps.
Studies have shown that canning reduces the polyphenol content of the beans. Polyphenols are good plant chemicals that are naturally found in beans and can help keep your body healthy (4).
Some beans lose some of their protein content and change color and weight when they are canned (4, 5).
Folks don’t often think of dried or canned beans as having the potential to help prevent and treat chronic diseases (2, 3).
That being said, these healthy, versatile foods may lower the risk of chronic diseases and have other health benefits as well (3).
Beans are an important source of plant-based protein and are a suitable replacement for meat in the diet.
Here are estimated amounts of protein adults should consume per day (6):
Canned beans can help you meet your protein needs. For example, 1 cup (171 grams) of canned pinto beans provides 15. 4 grams of protein (7).
Studies have also shown that plant-based diets lower the risk of heart disease, type 2 diabetes, and metabolic syndrome. They may also help the brain work better (8, 9, 10).
Protein is also an important nutrient for weight loss and weight management (11).
It has been shown to make you feel full longer, which may help you lose weight and lower your cholesterol (12).
More than half of the Daily Value (DV) for fiber, which is 28 grams, can be found in one cup (171 grams) of cooked pinto beans.
More than that, beans are a prebiotic food, which means they feed the good bacteria that live in your gut.
Beans have chemicals in them that help lower inflammation and the amount of fat in the blood. They also support a diverse and healthy gut microbiome (13).
Your gut microbiome is the community of bacteria that live in your intestines. They play a role in your overall health, including weight management. Research suggests they may also protect against the development of neurodegenerative diseases (13).
When compared to dried beans, canned beans are cheaper, easier to prepare, and last longer.
For example, a 1-pound (454-gram) bag of dried black beans from Good & Gather costs $0. 99, while the brand’s comparable 15. 5-ounce (439-gram) can of black beans costs $0. 59.
Canned beans are also precooked, and you don’t need to soak them overnight like dried beans. This majorly reduces the time it takes to prepare them.
One 2020 study in Nigeria found that some canned foods contained environmental contaminants. However, this study mostly looked at canned fish and meat and barely mentioned canned beans (14)
It’s important to note that these results were from only one study and more research is needed.
Canned pork and beans are a popular staple that can be found in many pantries and kitchens. But with concerns over their sodium, fat, and preservative content, you may wonder whether they’re really good for you.
Let’s take a closer look at the nutrition profile and health effects of canned pork and beans
What Are Canned Pork and Beans?
Canned pork and beans are beans typically navy beans or great northern beans cooked with pork in a tomato-based sauce. Salt, sweeteners like brown sugar, and preservatives are also commonly added.
The beans and pork are fully cooked inside the can through a commercial sterilization process. This involves pressure-cooking the contents at 250°F (121°C) for 50–90 minutes to kill any bacteria before sealing in the can.
This allows canned pork and beans to be shelf-stable for 1–5 years. They can be eaten straight from the can, either heated up or served chilled.
Nutritional Profile
A 1 cup (256 gram) serving of canned pork and beans contains around:
- Calories: 225
- Fat: 4g
- Saturated fat: 1.5g
- Carbs: 35g
- Fiber: 9g
- Sugar: 7g
- Protein: 13g
Canned pork and beans provide a mix of carbs, fiber, protein, and fat.
The fiber comes mainly from the beans, while the protein is a mix of plant-based protein from the beans and animal protein from the pork.
However, the nutrition can vary significantly between brands based on the ingredients used. Beans with flavored, barbecue, or baked bean sauce tend to be higher in sugar and sodium.
Potential Benefits
Here are some of the main health benefits canned pork and beans can provide:
1. Source of plant-based protein
The beans in canned pork and beans offer a sizable amount of plant-based protein.
One cup provides around 13 grams of protein, or 25% of the daily value. For comparison, an equivalent portion of canned chickpeas or black beans provides around 11-12 grams.
Eating more plant-based protein like beans is linked to lower risks of diabetes, heart disease, and high blood pressure. The fiber in beans also helps slow the digestion of the protein to provide a steady supply of amino acids.
2. High in fiber
In addition to protein, beans are one of the best sources of dietary fiber.
A 1-cup serving of canned pork and beans packs 9 grams of fiber. This supplies around 32% of the daily recommended intake.
Fiber supports digestive health and helps feed the beneficial bacteria in your intestines. It also slows the absorption of carbs to help control blood sugar levels.
3. Source of micronutrients
Micronutrients like vitamins and minerals are essential for health, even though we only need them in small amounts.
Canned pork and beans provide a range of micronutrients, including:
- Iron: 20% DV
- Potassium: 15% DV
- Folate: 14% DV
- Thiamine: 11% DV
These help prevent deficiencies and support processes like oxygen transport, fluid balance, energy production, and DNA synthesis.
4. Convenient and budget-friendly
Canned pork and beans require minimal prep work compared to dried beans. They can be quickly heated and served, used in recipes, or eaten straight from the can.
Canned options are also cheaper than less processed bean products. For instance, a 15 oz can of pork and beans costs around $1 compared to $1.50–$2 for the same amount of dried beans.
This makes canned pork and beans an ideal convenient, affordable protein for low-income households.
Downsides to Consider
However, canned pork and beans also come with some drawbacks:
1. High in sodium
The canning process, sauce ingredients, and pork all bump up the sodium content of canned pork and beans.
A 1-cup serving can contain 600–800 mg sodium, which supplies around 25–35% of the daily limit.
Consuming too much sodium has been linked to high blood pressure, heart disease, and stroke. Those with hypertension or heart conditions may want to minimize canned options and look for low sodium varieties.
2. Added sugars
Ingredients like brown sugar, molasses, corn syrup, and honey are sometimes added to enhance the flavor.
This can increase the sugar content to 7 grams or more per serving. While not a huge amount, the sugars are added rather than naturally occurring.
3. Increased processed meat intake
The pork in canned pork and beans counts toward your intake of processed meat.
Higher processed meat consumption is associated with a higher risk of heart disease, diabetes, and cancer. It’s best to keep your intake of processed meats like bacon, ham, and sausage to a minimum.
4. Potential BPA exposure
Some canned products contain trace amounts of BPA (bisphenol A) in their lining. This chemical can leach into the food, especially with acidic contents like tomatoes.
While levels are very low, concerns remain over potential health effects from long-term exposure. Glass or carton packaging eliminates this risk.
5. Less nutritious than homemade
Homecooked beans made from dried offer slightly higher nutritional value than heavily processed canned versions. The canning process destroys some heat-sensitive vitamins like vitamin C and thiamine.
However, for most people the difference is minor and doesn’t outweigh the convenience benefit of canned options. Those without time or access to soak and prepare dried beans will benefit more from the nutrition canned beans provide.
Who Should Avoid Canned Pork and Beans?
Canned pork and beans are safe for most people in moderation but may be best limited for:
- Those monitoring sodium intake, like people with high blood pressure.
- Anyone following a low sugar or low processed meat diet.
- People concerned about BPA exposure from cans.
- Individuals with irritable bowel syndrome who tolerate some beans but not others. Pork and beans contain FODMAPs that may trigger symptoms in some.
Pregnant women can eat canned pork and beans but should limit intake to 2-3 servings per week due to processed meat concerns.
Healthier Ways to Enjoy Canned Pork and Beans
If you want to continue enjoying canned pork and beans while minimizing the downsides, here are some tips:
- Rinse the beans before eating to remove around 40% of the sodium.
- Opt for low sodium versions.
- Compare brands and choose versions with lower added sugars.
- Look for BPA-free cans or carton/glass versions.
- Mix with extra vegetables like onions, peppers, or spinach to reduce the proportional processed meat intake.
- Make your own version using dried beans, tomatoes, ham hock, onion, garlic, and seasonings.
The Bottom Line
Overall, canned pork and beans can be a healthy option when consumed in moderation. The fiber, plant-based protein, vitamins, and minerals they provide outweigh the potential downsides for most people.
To get the benefits without excess sodium, sugar, and processed meat, pay attention to how often you eat them, rinse before use, and combine with extra vegetables or switch up cooking methods.
With a few easy tweaks, canned pork and beans can be a nutritious and convenient kitchen staple.
Canned beans may contain nitrates and nitrites
Nitrates and nitrites are preservatives used in canned foods and as food additives in cured processed meats. They help prevent the growth of mold and bacteria (14, 15).
They are also used as a fertilizer and are naturally found in fruits and vegetables (14, 15).
High levels in canned beans may indicate contamination during farming and canning. Excessive consumption of nitrates and nitrites may disrupt blood and oxygen flow in the body (14, 15).
However, these compounds are safe in small doses. In fact, studies have shown that they are very important for making nitric oxide in the body, which lowers blood pressure, stops blood clotting, and lowers the risk of heart disease (15, 16).
6 Canned Foods You Should Buy And 6 You Shouldn’t
FAQ
Is Hunts pork and beans healthy?
Are Bush’s canned beans good for you?
Is it OK to eat canned beans everyday?
Are canned pork and beans healthy?
Canned pork and beans can be a healthy addition to your diet, but it’s important to understand their nutritional value. On the positive side, pork and beans are high in fiber and protein. One cup of canned pork and beans contains almost 14 grams of fiber, which is more than half of the recommended daily intake for women and almost a third for men.
Are baked beans good for health?
Beans are good sources pf plant proteins along with fiber and micronutrients like potassium, iron, magnesium. They should be consumed by low flame cooking like sautéing to retain the heat liable vitamins. By baking the beans, the micronutrients like vitamin – C and B6 are lost considerably. Thus, beans should not be over-cooked for maximal nutritional quality.
Are pork & beans good for You?
Additionally, pork and beans can help fill you up and promote satiety due to their high fiber content. This can be beneficial for weight management and overall digestive health. Lastly, canned pork and beans can be a versatile ingredient in various recipes.
Are canned pork & beans bad for You?
While some nutrients are still retained in canned pork and beans, it’s important to incorporate other sources of these vitamins into your diet as well. Lastly, canned foods like pork and beans may contain bisphenol-A (BPA), a chemical that has been linked to health problems like heart disease and type 2 diabetes.