Beans, baked, canned, with pork
Whole food · Legumes and Legume Products
Photo: Wikipedia
Canned baked beans with pork are a comforting pantry staple: tender white beans simmered in a sweet, savory, and often smoky tomato-based sauce with small bits of pork. They offer a surprisingly good source of fiber and plant-based protein for a quick meal, with a soft, yielding texture and a flavor profile that balances sweetness, tang, and umami.
Calorie split: 18% protein · 70% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love them for their nostalgic, hearty flavor and incredible versatility—equally at home on toast, beside a sausage, or as a quick protein boost. They represent a classic, no-fuss comfort food in many cultures.
⚠️ Watch-outs & how to enjoy it better
The sweetened tomato sauce can be high in added sugars and sodium, which may be a concern for blood sugar management or those monitoring salt intake. To counteract, look for 'low-sugar' or 'reduced-sodium' versions, or rinse the beans briefly before heating to reduce surface sodium. Pairing with a source of fat (like cheese) or additional protein can also help blunt the glycemic response.
Key benefits
- Excellent source of dietary fiber (5.5g per 100g)
- Good source of plant-based protein (5.19g per 100g)
- Convenient, shelf-stable, and ready-to-eat
- Provides complex carbohydrates for sustained energy
- Contains iron and other essential minerals from beans
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Heinz Beanz tin was first introduced in 1886, and the company's slogan 'Beanz Meanz Heinz' became one of the most recognizable advertising phrases in the UK.
Full nutrition (USDA data · scales with serving)
| Water | 71.5 g |
| Energy | 106 kcal |
| Energy | 443 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 1.6 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 20.0 g |
| Fiber, total dietary | 5.5 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 414 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.36 mg |
| Selenium, Se | 4.7 ug |
| Fluoride, F | 54.0 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.45 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.67 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.61 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.03 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 7.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.22 g |
| Isoleucine | 0.23 g |
| Leucine | 0.42 g |
| Lysine | 0.36 g |
| Methionine | 0.08 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.15 g |
| Valine | 0.28 g |
| Arginine | 0.33 g |
| Histidine | 0.15 g |
| Alanine | 0.22 g |
| Aspartic acid | 0.64 g |
| Glutamic acid | 0.80 g |
| Glycine | 0.20 g |
| Proline | 0.22 g |
| Serine | 0.29 g |
FAQ
Are baked beans with pork vegetarian?
No, they contain small amounts of pork (often bacon or ham). For a vegetarian version, look for cans labeled 'vegetarian' or 'pork-free'.
How should I store leftover canned baked beans?
Transfer any unused beans to a covered container and refrigerate. They will keep for 3-4 days. Do not store in the open can.
Can I eat baked beans straight from the can?
While they are pre-cooked and safe to eat cold, they are almost always heated before serving for better flavor and texture. Heating also helps meld the flavors.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.06 kcal/g · 20% calories from protein · 5.5 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.