Canned Baked Beans — Nutrients, Health Benefits, And Shopping Tips

Canned baked beans photo

Listonic Team

March 10, 2025

Canned baked beans are a nutritious powerhouse, rich in protein and fiber, making them an excellent choice for a balanced diet. Explore tips for choosing the healthiest options by checking labels for added sugars and preservatives, and discover smart storage methods to keep them fresh and flavorful.

Nutrients

Check the detailed nutritional values of canned baked beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 90 kcal

Nutrients per: 100 g% Daily Value*
Carbs20 g7.27%
Fiber5 g17.86%
Sugars5 g10%
Glycemic Index40 -
Protein5 g10%
Sodium550 mg23.91%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose canned baked beans with a short ingredient list, ideally featuring whole ingredients like beans, water, and natural seasonings, to ensure better quality and flavor.
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Canned baked beans are not only a convenient source of protein and fiber, but they also boast a unique history: they were a staple food for American soldiers during World War II, providing essential nutrients and energy in a compact form.
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To maintain the best flavor and quality of canned baked beans, store them in a cool, dry place away from direct sunlight. Once opened, transfer any leftovers to an airtight container and refrigerate, consuming within 3-4 days.
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Canned baked beans were originally sold in cans that were designed to be opened with a can opener, which was a novel invention at the time.

Health benefits

Discover the health benefits of canned baked beans, a nutritious source of protein and fiber that supports heart health and aids digestion.
  • High in protein, which supports muscle growth and repair, making them a great addition to a balanced diet.
  • Good source of fiber, which aids in digestion and helps maintain healthy cholesterol levels.
  • Low in fat, making them a heart-healthy option that can help manage weight and reduce the risk of heart disease.
  • Rich in vitamins and minerals, including iron and magnesium, which are essential for energy production and overall health.

Health risks

Understand the potential health risks associated with canned baked beans.
  • High sodium content which can lead to increased blood pressure and a higher risk of heart disease if consumed in excess.
  • Added sugars in some canned baked beans can contribute to weight gain, insulin resistance, and an increased risk of type 2 diabetes.
  • Potential for BPA exposure from the can lining, which may disrupt hormones and has been linked to various health issues.
  • Digestive issues such as bloating and gas, due to the high fiber content and certain carbohydrates that can be difficult to digest for some individuals.
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How to choose canned baked beans

When choosing canned baked beans, look for options that feature a thick, rich sauce, as this often indicates a well-balanced flavor profile. The beans should be plump and tender, free from any signs of mushiness or excessive breakdown.

Avoid cans that show signs of denting or bulging, as these can be indicators of compromised quality or spoilage. Check the ingredient list for minimal additives and preservatives, as simpler recipes tend to yield a more authentic taste that highlights the natural flavors of the beans.

How to store canned baked beans

To ensure your canned baked beans stay fresh and tasty, store them in a cool, dry place, away from direct sunlight. Unopened cans can be kept in a pantry or cupboard where temperatures remain stable, ideally between 50-70°F (10-21°C). This will help maintain their flavor and texture until you're ready to enjoy them.

Once opened, it's crucial to transfer any leftover baked beans to an airtight container and refrigerate them immediately. They should be consumed within 3-5 days for the best quality. Avoid leaving opened cans at room temperature, as this can lead to spoilage and food safety concerns.

✅ Extra Tip

For enhanced flavor, try adding a splash of apple cider vinegar or a dash of hot sauce to canned baked beans before heating them up, as it brightens the dish and adds a delightful zing.

How long does it last?

Canned baked beans are a convenient pantry staple that can last for a considerable amount of time when stored correctly. Typically, unopened canned baked beans can remain safe to eat for 3 to 5 years past their expiration date, as long as they are kept in a cool, dry place away from direct sunlight. Once opened, however, they should be transferred to an airtight container and refrigerated, where they can last for about 3 to 4 days. To maximize their shelf life, it’s important to check for any signs of damage or bulging in the can, as these can indicate spoilage. Proper storage and handling are essential to ensure that canned baked beans retain their flavor and nutritional value over time.

What to do with leftovers?

Leftover canned baked beans can be a delicious addition to various meals. Incorporate them into stir-fries for a protein boost or mix them into tacos for a hearty filling. They can also be used as a base for bean soups or stews, adding depth and flavor to your dishes. If you're in the mood for breakfast, try adding baked beans to a breakfast burrito or serve them alongside scrambled eggs for a filling meal.

For a quick and easy lunch, spread baked beans on toast topped with cheese and broil until bubbly. You can also blend them into a bean dip for a tasty snack with chips or veggies. If you have a surplus, consider freezing them in portions for future meals, ensuring you always have a convenient and nutritious option on hand.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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