I'm a Dietitian & These Are the Reasons Why I Love Canned Beans

ClosePhoto:Jen CauseyWelcome toThrifty. A weekly column where nutrition editor and registered dietitian Jessica Ball keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make Earth-friendly choices without overhauling your entire life.As adietitian on a budget, I’m always looking for ways to help my dollar go further at the grocery store. For this reason, I started adding more canned beans to my cart a few years ago. And ever since, I’ve discovered several reasons to love them. In fact, nowadays, running out of canned beans is my trigger to go to the grocery store and stock back up, so I always have a constant supply. Canned beans are a very nutritious, inexpensive and incredibly versatile food. Read on for more details on why I love them so much, plus some of my favorite ways to use them.They’re Super NutritiousFoods made from scratch are often thought of as healthier than prepared foods. But is this the case with dried beans compared to canned beans? You may be surprised to know that the nutrition is nearly identical when comparing canned beans to beans cooked from dried. According to the Department of Agriculture, the nutrition for 1 cup of low-sodium canned black beans and 1 cup of cooked black beans from dried is as follows:Nutrition1 cup low-sodium canned beans1 cup cooked black beans from driedCalories218227Carbohydrates40g41gDietary Fiber17g15gTotal Sugar0.5g0.5gAdded Sugar0g0gProtein14.5g15gTotal Fat0.7g0.9gSaturated Fat0.1g0.2gCholesterol0mg0gSodium331mg2mgPotassium739mg (28% Daily Value)611mg (24% DV)Iron4.6mg (26% DV)3.6mg (21% DV)Magnesium84mg (26% DV)120mg (37% DV)As you can see, canned and dried prepared beans are pretty much the same in calories, protein, fat and carbohydrates. The main difference between the two is that canned beans can sometimes have more sodium added during processing, whereas you can control the amount of salt added to beans you cook at home. If you’re looking to limit sodium in your diet, opt for “low-sodium” or “no-salt-added” canned beans. Additionally, remember to rinse any canned beans, as the liquids they’re stored in are where most of the sodium content resides.Regardless of how they’re prepared, beans are a great source of protein, fiber, vitamins and minerals like potassium, iron and magnesium. Simply put, they’re a great addition to your diet. In fact, some experts consider them the#1 food to help you live longer and healthier.Related:What Happens to Your Body When You Eat Beans Every DayThey’re Versatile and ConvenientNot only are canned beans packed with nutrition, but they’re also really convenient—especially compared to their dried counterparts. Dried beanscan take hoursof simmering before they’re ready to add to a dish, whereas canned beans can be used as soon as you open the can. Plus, canned beans can last for years in your pantry as long as the can isn’t dented or damaged in any way. So you can easily keep them on hand without worrying about them going bad.Even more so, canned beans come in a variety of shapes, sizes and flavors, making them a great addition to numerous dishes. Try them in a salad or grain bowl like ourFiber-Packed White Bean & Spinach SaladorGrilled Vegetable and Black Bean Farro Bowlsfor some added protein and fiber. Or let them be the star of the show in dishes likeMashed Chickpea Salad with Dill & CapersorBaked Bean Casserole. Blend them up into a luscious, creamy dip like ourGarlic Hummuswhen you need an appetizer in a pinch. You can even add them to sweet recipes like ourPeanut Butter & Chickpea Blondies.They’re Budget-FriendlyLast but certainly not least, beans are one of the most cost-effective foods to help you eat healthier. Choosing meat may cost you 10 times as much as canned beans. And meat has a much shorter shelf life, so it’s more likely to lead to food waste than a trusty can. So, as you can see, canned beans are s a budget-friendly way to add more satisfying protein to your meal.Planning at least one bean-focused meal each week helps me eat more plant-based, save money and meet my nutritional goals while aligning with my budget. Hot tip: I like tostock up on beans at Costcoto save even more and to make sure I’ll always have some when needed.The Bottom LineIf you’re looking to save money and eat healthy, canned beans are one of the best protein sources around. Plus, they last for years and are ready to use for quick and easy meals. They might even help you meet your nutrition goals and promote longevity, too! I hope these reasons motivate you to add more beans to your meals and grocery list. For even more inspiration, check out this collection of myfavorite budget-friendly recipes starring canned beans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitI’m a Dietitian & These Are 12 Budget-Friendly Recipes I Make with a Can of BeansThe 6 Best Budget-Friendly Antioxidant-Rich Foods, According to a DietitianThe Best Ingredients to Help Save You Time in the Kitchen, According to a DietitianHow to Choose the Healthiest Canned Fruits and Vegetables, According to a DietitianI’m a Dietitian & These Are the 6 Canned Foods I Always Buy at Costco5 Anti-Inflammatory Dinners You Can Make for Under $55 TotalThe #1 Veggie to Eat When You’re on a Budget, According to a DietitianI’m a Dietitian and I Swear By These 5 Make-Ahead Meals for Busy Weeks10 Healthy, Budget-Friendly Foods a Dietitian Always Has in Her KitchenThe #1 Fruit to Eat When You’re on a Budget, According to a DietitianI’m a Dietitian & These Are the Easy Dinners I Make When I Didn’t Meal PlanThe 6 Best Budget-Friendly Anti-Inflammatory Foods, According to a DietitianI’m a Dietitian & These Are My Favorite Budget-Friendly Recipes Using Canned TomatoesI’m a Dietitian & This Is the Breakfast I Always Make to Clear Out My Veggie DrawerI’m a Dietitian on a Budget & These Are My Favorite Anti-Inflammatory Lunch Recipes13 Dietitian-Approved Swaps to Help You Save over $30 on Groceries This WeekBy clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies

Photo:Jen Causey

a photo of the Spicy White Bean & Spinach Salad

Jen Causey

Welcome toThrifty. A weekly column where nutrition editor and registered dietitian Jessica Ball keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make Earth-friendly choices without overhauling your entire life.As adietitian on a budget, I’m always looking for ways to help my dollar go further at the grocery store. For this reason, I started adding more canned beans to my cart a few years ago. And ever since, I’ve discovered several reasons to love them. In fact, nowadays, running out of canned beans is my trigger to go to the grocery store and stock back up, so I always have a constant supply. Canned beans are a very nutritious, inexpensive and incredibly versatile food. Read on for more details on why I love them so much, plus some of my favorite ways to use them.They’re Super NutritiousFoods made from scratch are often thought of as healthier than prepared foods. But is this the case with dried beans compared to canned beans? You may be surprised to know that the nutrition is nearly identical when comparing canned beans to beans cooked from dried. According to the Department of Agriculture, the nutrition for 1 cup of low-sodium canned black beans and 1 cup of cooked black beans from dried is as follows:Nutrition1 cup low-sodium canned beans1 cup cooked black beans from driedCalories218227Carbohydrates40g41gDietary Fiber17g15gTotal Sugar0.5g0.5gAdded Sugar0g0gProtein14.5g15gTotal Fat0.7g0.9gSaturated Fat0.1g0.2gCholesterol0mg0gSodium331mg2mgPotassium739mg (28% Daily Value)611mg (24% DV)Iron4.6mg (26% DV)3.6mg (21% DV)Magnesium84mg (26% DV)120mg (37% DV)As you can see, canned and dried prepared beans are pretty much the same in calories, protein, fat and carbohydrates. The main difference between the two is that canned beans can sometimes have more sodium added during processing, whereas you can control the amount of salt added to beans you cook at home. If you’re looking to limit sodium in your diet, opt for “low-sodium” or “no-salt-added” canned beans. Additionally, remember to rinse any canned beans, as the liquids they’re stored in are where most of the sodium content resides.Regardless of how they’re prepared, beans are a great source of protein, fiber, vitamins and minerals like potassium, iron and magnesium. Simply put, they’re a great addition to your diet. In fact, some experts consider them the#1 food to help you live longer and healthier.Related:What Happens to Your Body When You Eat Beans Every DayThey’re Versatile and ConvenientNot only are canned beans packed with nutrition, but they’re also really convenient—especially compared to their dried counterparts. Dried beanscan take hoursof simmering before they’re ready to add to a dish, whereas canned beans can be used as soon as you open the can. Plus, canned beans can last for years in your pantry as long as the can isn’t dented or damaged in any way. So you can easily keep them on hand without worrying about them going bad.Even more so, canned beans come in a variety of shapes, sizes and flavors, making them a great addition to numerous dishes. Try them in a salad or grain bowl like ourFiber-Packed White Bean & Spinach SaladorGrilled Vegetable and Black Bean Farro Bowlsfor some added protein and fiber. Or let them be the star of the show in dishes likeMashed Chickpea Salad with Dill & CapersorBaked Bean Casserole. Blend them up into a luscious, creamy dip like ourGarlic Hummuswhen you need an appetizer in a pinch. You can even add them to sweet recipes like ourPeanut Butter & Chickpea Blondies.They’re Budget-FriendlyLast but certainly not least, beans are one of the most cost-effective foods to help you eat healthier. Choosing meat may cost you 10 times as much as canned beans. And meat has a much shorter shelf life, so it’s more likely to lead to food waste than a trusty can. So, as you can see, canned beans are s a budget-friendly way to add more satisfying protein to your meal.Planning at least one bean-focused meal each week helps me eat more plant-based, save money and meet my nutritional goals while aligning with my budget. Hot tip: I like tostock up on beans at Costcoto save even more and to make sure I’ll always have some when needed.The Bottom LineIf you’re looking to save money and eat healthy, canned beans are one of the best protein sources around. Plus, they last for years and are ready to use for quick and easy meals. They might even help you meet your nutrition goals and promote longevity, too! I hope these reasons motivate you to add more beans to your meals and grocery list. For even more inspiration, check out this collection of myfavorite budget-friendly recipes starring canned beans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

As adietitian on a budget, I’m always looking for ways to help my dollar go further at the grocery store. For this reason, I started adding more canned beans to my cart a few years ago. And ever since, I’ve discovered several reasons to love them. In fact, nowadays, running out of canned beans is my trigger to go to the grocery store and stock back up, so I always have a constant supply. Canned beans are a very nutritious, inexpensive and incredibly versatile food. Read on for more details on why I love them so much, plus some of my favorite ways to use them.

They’re Super Nutritious

Foods made from scratch are often thought of as healthier than prepared foods. But is this the case with dried beans compared to canned beans? You may be surprised to know that the nutrition is nearly identical when comparing canned beans to beans cooked from dried. According to the Department of Agriculture, the nutrition for 1 cup of low-sodium canned black beans and 1 cup of cooked black beans from dried is as follows:

Nutrition1 cup low-sodium canned beans1 cup cooked black beans from driedCalories218227Carbohydrates40g41gDietary Fiber17g15gTotal Sugar0.5g0.5gAdded Sugar0g0gProtein14.5g15gTotal Fat0.7g0.9gSaturated Fat0.1g0.2gCholesterol0mg0gSodium331mg2mgPotassium739mg (28% Daily Value)611mg (24% DV)Iron4.6mg (26% DV)3.6mg (21% DV)Magnesium84mg (26% DV)120mg (37% DV)As you can see, canned and dried prepared beans are pretty much the same in calories, protein, fat and carbohydrates. The main difference between the two is that canned beans can sometimes have more sodium added during processing, whereas you can control the amount of salt added to beans you cook at home. If you’re looking to limit sodium in your diet, opt for “low-sodium” or “no-salt-added” canned beans. Additionally, remember to rinse any canned beans, as the liquids they’re stored in are where most of the sodium content resides.Regardless of how they’re prepared, beans are a great source of protein, fiber, vitamins and minerals like potassium, iron and magnesium. Simply put, they’re a great addition to your diet. In fact, some experts consider them the#1 food to help you live longer and healthier.Related:What Happens to Your Body When You Eat Beans Every DayThey’re Versatile and ConvenientNot only are canned beans packed with nutrition, but they’re also really convenient—especially compared to their dried counterparts. Dried beanscan take hoursof simmering before they’re ready to add to a dish, whereas canned beans can be used as soon as you open the can. Plus, canned beans can last for years in your pantry as long as the can isn’t dented or damaged in any way. So you can easily keep them on hand without worrying about them going bad.Even more so, canned beans come in a variety of shapes, sizes and flavors, making them a great addition to numerous dishes. Try them in a salad or grain bowl like ourFiber-Packed White Bean & Spinach SaladorGrilled Vegetable and Black Bean Farro Bowlsfor some added protein and fiber. Or let them be the star of the show in dishes likeMashed Chickpea Salad with Dill & CapersorBaked Bean Casserole. Blend them up into a luscious, creamy dip like ourGarlic Hummuswhen you need an appetizer in a pinch. You can even add them to sweet recipes like ourPeanut Butter & Chickpea Blondies.They’re Budget-FriendlyLast but certainly not least, beans are one of the most cost-effective foods to help you eat healthier. Choosing meat may cost you 10 times as much as canned beans. And meat has a much shorter shelf life, so it’s more likely to lead to food waste than a trusty can. So, as you can see, canned beans are s a budget-friendly way to add more satisfying protein to your meal.Planning at least one bean-focused meal each week helps me eat more plant-based, save money and meet my nutritional goals while aligning with my budget. Hot tip: I like tostock up on beans at Costcoto save even more and to make sure I’ll always have some when needed.The Bottom LineIf you’re looking to save money and eat healthy, canned beans are one of the best protein sources around. Plus, they last for years and are ready to use for quick and easy meals. They might even help you meet your nutrition goals and promote longevity, too! I hope these reasons motivate you to add more beans to your meals and grocery list. For even more inspiration, check out this collection of myfavorite budget-friendly recipes starring canned beans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

As you can see, canned and dried prepared beans are pretty much the same in calories, protein, fat and carbohydrates. The main difference between the two is that canned beans can sometimes have more sodium added during processing, whereas you can control the amount of salt added to beans you cook at home. If you’re looking to limit sodium in your diet, opt for “low-sodium” or “no-salt-added” canned beans. Additionally, remember to rinse any canned beans, as the liquids they’re stored in are where most of the sodium content resides.

Regardless of how they’re prepared, beans are a great source of protein, fiber, vitamins and minerals like potassium, iron and magnesium. Simply put, they’re a great addition to your diet. In fact, some experts consider them the#1 food to help you live longer and healthier.

Related:What Happens to Your Body When You Eat Beans Every Day

They’re Versatile and Convenient

Not only are canned beans packed with nutrition, but they’re also really convenient—especially compared to their dried counterparts. Dried beanscan take hoursof simmering before they’re ready to add to a dish, whereas canned beans can be used as soon as you open the can. Plus, canned beans can last for years in your pantry as long as the can isn’t dented or damaged in any way. So you can easily keep them on hand without worrying about them going bad.

Even more so, canned beans come in a variety of shapes, sizes and flavors, making them a great addition to numerous dishes. Try them in a salad or grain bowl like ourFiber-Packed White Bean & Spinach SaladorGrilled Vegetable and Black Bean Farro Bowlsfor some added protein and fiber. Or let them be the star of the show in dishes likeMashed Chickpea Salad with Dill & CapersorBaked Bean Casserole. Blend them up into a luscious, creamy dip like ourGarlic Hummuswhen you need an appetizer in a pinch. You can even add them to sweet recipes like ourPeanut Butter & Chickpea Blondies.

They’re Budget-Friendly

Last but certainly not least, beans are one of the most cost-effective foods to help you eat healthier. Choosing meat may cost you 10 times as much as canned beans. And meat has a much shorter shelf life, so it’s more likely to lead to food waste than a trusty can. So, as you can see, canned beans are s a budget-friendly way to add more satisfying protein to your meal.

Planning at least one bean-focused meal each week helps me eat more plant-based, save money and meet my nutritional goals while aligning with my budget. Hot tip: I like tostock up on beans at Costcoto save even more and to make sure I’ll always have some when needed.

The Bottom Line

If you’re looking to save money and eat healthy, canned beans are one of the best protein sources around. Plus, they last for years and are ready to use for quick and easy meals. They might even help you meet your nutrition goals and promote longevity, too! I hope these reasons motivate you to add more beans to your meals and grocery list. For even more inspiration, check out this collection of myfavorite budget-friendly recipes starring canned beans.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

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They’re Super Nutritious#

They’re Versatile and Convenient#

They’re Budget-Friendly#

The Bottom Line#

They’re Super Nutritious

They’re Versatile and Convenient

They’re Budget-Friendly

The Bottom Line