Southern baked beans
Southern baked beans are a hearty, slow-cooked side dish made from navy beans or other white beans simmered in a thick, sweet-and-savory sauce. The sauce typically features molasses, brown sugar, mustard, and often includes bacon, salt pork, or onions for added depth. This comfort food staple is a classic of Southern United States cuisine, frequently appearing at barbecues, picnics, and family gatherings.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with its primary macronutrient being carbohydrates, largely from the beans and added sugars. A typical serving provides a substantial amount of iron, potassium, and folate, with a calorie count that can range widely depending on the specific recipe.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 68 g |
| Fat | 6 g |
| Fiber | 10 g |
| Sugar | 32 g |
| Sodium | 850 mg |
| Iron | 3.2 mg |
| Potassium | 620 mg |
| Folate | 120 mcg |
| Magnesium | 80 mg |
| Phosphorus | 200 mg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 2.1 mg |
| Manganese | 1.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Southern baked beans are a cornerstone of communal eating, symbolizing hospitality and tradition at events like Fourth of July cookouts. Nutritionally, the combination of beans and a sweet sauce creates a dish that balances savory umami with a caramelized sweetness, a flavor profile unique to the American South.
