Beans, baked, canned, with franks
Whole food · Legumes and Legume Products
Photo: Wikipedia
A hearty, savory staple of American comfort food, this dish combines tender navy beans in a thick, sweet-and-tangy tomato sauce with sliced pork franks. The texture is soft and satisfying, offering a balanced, low-calorie meal with nearly 7 grams of fiber per 100 grams to support digestive health and satiety.
💚 Why it's loved
People love this classic for its nostalgic, sweet-and-savory flavor profile and the satisfying contrast between the creamy beans and the firm, salty franks. It’s a beloved, budget-friendly comfort meal that’s incredibly versatile, easily served over toast, with cornbread, or as a standalone bowl.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and added sugars, which may be a concern for those monitoring blood pressure or blood sugar. To counteract this, look for low-sodium or no-sugar-added versions, pair it with a fresh, leafy green salad to add volume and nutrients, and practice portion control by serving a standard 1-cup portion alongside other whole foods.
Key benefits
- High in dietary fiber for digestive health
- Good source of plant-based and animal protein
- Low calorie density for weight management
- Rich in complex carbohydrates for sustained energy
- Convenient and shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'franks' in this dish are a direct nod to the 'frankfurter,' a sausage named after the German city of Frankfurt, which was popularized in the United States by German immigrants in the 19th century.
Full nutrition (scales with serving)
| Water | 69.3 g |
| Energy | 142 kcal |
| Energy | 596 kj |
| Protein | 6.8 g |
| Total lipid (fat) | 6.6 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 15.4 g |
| Fiber, total dietary | 6.9 g |
| Total Sugars | 6.5 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 235 mg |
| Sodium, Na | 430 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.42 mg |
| Selenium, Se | 6.5 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.90 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 34.9 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 52.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 87.0 iu |
| Lycopene | 409 ug |
| Lutein + zeaxanthin | 13.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.81 g |
| SFA 18:0 | 0.75 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.63 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 6.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.28 g |
| Isoleucine | 0.30 g |
| Leucine | 0.53 g |
| Lysine | 0.47 g |
| Methionine | 0.10 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.19 g |
| Valine | 0.34 g |
| Arginine | 0.43 g |
| Histidine | 0.19 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 1.0 g |
| Glycine | 0.29 g |
| Proline | 0.29 g |
| Serine | 0.36 g |
FAQ
Is baked beans with franks a healthy meal?
It can be a nutritious part of a balanced diet, providing fiber, protein, and complex carbs. However, it's often high in sodium and added sugars, so choosing low-sodium versions and pairing it with vegetables is recommended.
How can I reduce the sugar and sodium in this dish?
You can look for brands with no added sugar and low sodium. Alternatively, make it from scratch using dried beans, low-sodium broth, and natural sweeteners like a small amount of molasses or maple syrup.
What are the best side dishes for beans and franks?
It pairs wonderfully with cornbread, coleslaw, a simple green salad, or roasted vegetables to add fiber and nutrients to the meal.