Beans, baked, canned, vegetarian
Whole food · Legumes and Legume Products
Photo: Wikipedia
These are tender, pre-cooked navy or great northern beans simmered in a savory, often tomato-based sauce, offering a soft, creamy texture with a subtly sweet and earthy flavor. A standout nutritional feature is their significant dietary fiber content, providing over 4 grams per 100g serving, which supports digestive health. Conveniently canned and ready to eat, they are a staple for quick, plant-based meals.
💚 Why it's loved
People love baked beans for their comforting, savory-sweet flavor profile and incredible versatility—they are equally at home on a breakfast plate, in a hearty casserole, or as a simple side dish. Their deep roots in communal meals, from American barbecues to British Full English breakfasts, give them a strong cultural resonance as a food of comfort and gathering.
⚠️ Watch-outs & how to enjoy it better
Canned baked beans can be high in sodium and added sugars, which may be a concern for those monitoring blood pressure or blood sugar. The high fiber content, while beneficial, can cause digestive discomfort like gas in some individuals if not accustomed to it. To counteract, rinse the beans thoroughly under water to reduce sodium by up to 40%, choose low-sugar varieties, and introduce them into your diet gradually while drinking plenty of water.
Key benefits
- Excellent source of dietary fiber for gut health and satiety
- Plant-based protein source for vegetarian diets
- Contains iron and folate, essential for energy and cell function
- Low in fat and cholesterol-free
- Convenient shelf-stable protein for quick meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of baking beans in a sauce is believed to have Native American origins, with early colonists adopting the method of slow-cooking beans with maple syrup and bear fat.
Full nutrition (scales with serving)
| Water | 69.7 g |
| Ash | 1.6 g |
| Fiber, total dietary | 4.2 g |
| Sugars, Total | 8.2 g |
| Sucrose | 5.7 g |
| Glucose | 1.2 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Riboflavin | 0.10 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 59.0 ug |
| Choline, total | 24.8 mg |
| Fatty acids, total saturated | 0.12 g |
| SFA 4:0 | 0.00 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 21:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 n-9 | 0.00 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t | 0.00 g |
| TFA 18:3 t | 0.00 g |
FAQ
Are baked beans a good source of protein?
Yes, they are a good plant-based source of protein, providing about 6-7 grams per cup, making them valuable for vegetarian and vegan diets.
Why do canned baked beans have so much liquid?
The liquid is the sauce they are cooked in, which typically contains tomatoes, sugar, and spices. It helps preserve the beans and is meant to be eaten with them for full flavor.
Can I use baked beans in recipes other than as a side?
Absolutely! They can be blended into dips, used as a base for chili, stirred into pasta sauces, or even baked into savory muffins or burgers for added moisture and fiber.