Maple Baked Beans

Maple Baked Beans are a classic North American side dish, particularly popular in New England and Eastern Canada. This sweet and savory comfort food consists of white beans slow-baked in a rich sauce made from maple syrup, mustard, onions, and often salt pork or bacon for depth.

🍳 View the full Maple Baked Beans recipe →

🍽️ Nutrition at a glance

This dish is a good source of plant-based protein and dietary fiber, but is also relatively high in carbohydrates and added sugars from the maple syrup. A typical one-cup serving contains roughly 300-400 calories.

Nutrition breakdown

Calories	310 kcal
Protein	14 g
Carbs	58 g
Fat	3.5 g
Fiber	10 g
Sugar	28 g
Sodium	680 mg
Potassium	480 mg
Iron	3.2 mg
Magnesium	60 mg
Phosphorus	180 mg
Folate	120 mcg
Thiamin (B1)	0.3 mg
Vitamin B6	0.2 mg
Manganese	1.1 mg

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

💡 What's interesting

The use of pure maple syrup instead of molasses or brown sugar distinguishes this version, giving it a uniquely complex, woodsy sweetness. Nutritionally, the beans provide a slow-release energy source, while the maple syrup contributes trace minerals like manganese and zinc.