Boston Baked Beans

Boston Baked Beans is a classic New England dish featuring slow-baked navy beans sweetened with molasses or maple syrup and often flavored with salt pork or bacon. This hearty, savory-sweet side dish is a staple of American colonial cuisine, particularly associated with Boston and the broader Northeast region.

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🍽️ Nutrition at a glance

This dish is moderately high in carbohydrates from the beans and sweeteners, with a good amount of plant-based protein and fiber from the navy beans. A typical one-cup serving provides around 250-350 calories, along with iron, folate, and potassium.

Nutrition breakdown

Calories	380 kcal
Protein	14 g
Carbs	68 g
Fat	6 g
Fiber	15 g
Sugar	30 g
Sodium	900 mg
Potassium	500 mg
Iron	4 mg
Magnesium	80 mg
Phosphorus	200 mg
Folate	150 mcg
Vitamin B1 (Thiamine)	0.3 mg
Vitamin B6	0.2 mg
Copper	0.4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The dish's signature sweetness comes from molasses, a byproduct of rum production that was a major export from colonial Boston's port. Its slow-baking method was historically practical for long cooking times in communal hearths, making it a communal and economical meal.