Nutrition Experts
Question:
I always make a big batch of chili with beans for our annual football party. What are the nutritional pros and cons of using canned versus dried beans?
Answer:
Beans are a winner in our book!
They’re a hearty and nutritious source of protein, fiber, vitamins and minerals and naturally free of saturated fat and cholesterol. Plus, they’re economical and taste great.
The main difference between canned and dried beans is that many canned versions contain a hefty amount of sodium, while dried beans contain just a trace. For instance, a half-cup serving of canned beans contains about 300 to 400 mg of sodium, depending on the variety and brand.
That’s a big bite out of the daily sodium recommended by USDA’s MyPlate to help promote healthy blood pressure: less than 2,300 milligrams of sodium for kids and many adults and 1,500 mg for those age 51 and older, all African Americans, and people with conditions such as high blood pressure and diabetes.
However, canned beans are the winner in terms of convenience compared to soaking and cooking dried beans.
Whichever way you “get on the bean,” these tips can help keep the lid on sodium:
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When selecting canned beans (and other chili ingredients such as canned tomatoes), look for our SimpleNutrition Sodium Smart tag to guide your choices.
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Look for reduced-sodium or low-sodium versions of canned beans such as our Safeway Low Sodium Kidney Beans.
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Drain and rinse canned beans under running water to reduce sodium by about 40%, according to one research study.
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When using canned beans, add less salt to your recipe and use other sodium-trimmed ingredients such as O Organics No Salt Added Diced Tomatoes.
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Make dried beans more convenient. Cook a big batch and freeze in recipe-size portions so they’re ready when you are.
Craving more beans? Try easy and colorful Basil-Balsamic Bean Salad from our SimpleNutrition recipe collection.
Nutritionist Experts
Our Nutrition Experts are registered dietitians who hold master's degrees and are members of the American Dietetic Association and several specialty nutrition groups. They combine over 40 years experience in food and nutrition science, communications and counseling, the culinary arts and the development of nutrition education materials. They are quoted frequently in the national media and have written about nutrition for many major magazines, newspapers, and newsletters.