Are Canned Pork and Beans Good For You? A Nutritionist’s Take

Canned pork and beans have long been a staple in many households. This convenient, shelf-stable product often ends up in the cupboards of busy families looking for an easy protein and fiber source to incorporate into meals.

But how healthy are canned pork and beans really? With conflicting information online, many consumers are left wondering if these canned goods are nutritious or should be avoided.

As a nutritionist I’m often asked if canned pork and beans are good for you. The answer? It depends. In moderation and when choosing the right products pork and beans can be a healthy addition to your diet. But there are also some potential downsides to be aware of.

In this article, I’ll break down the nutrition profile of canned pork and beans and weigh out the pros and cons. I’ll also provide tips on how to shop for and prepare canned pork and beans to maximize nutrition.

A Look at the Nutrition Facts of Canned Pork and Beans

The first step in evaluating the health potential of canned pork and beans is looking at the nutrition facts label.

A 1 cup serving (258g) of canned pork and beans contains approximately:

• 240 calories
• 13g protein
• 14g fiber
• 1000mg sodium (43% DV)
• 20% DV iron
• 15% DV potassium
• 10% DV magnesium and zinc
• 8% DV calcium

Canned pork and beans are a source of plant-based protein. The beans provide around 13g per serving. For reference, that’s about half the protein you’d get in 3 ounces of chicken.

Fiber is another major nutrient provided by beans. A 1 cup serving contains 14g of dietary fiber, over half the daily target. Fiber is important for digestive health, cholesterol management, and feeding the good bacteria in your gut microbiome.

The mineral content is another plus for canned pork and beans. You’ll get iron, potassium, magnesium, zinc, and some calcium in each serving. These minerals support bone health, muscle function, oxygen transport, immune health, and energy production.

However, canned varieties can be high in sodium, with some products containing 1000mg (43% DV) or more per serving. The American Heart Association recommends limiting sodium to 1500mg per day, so canned options can quickly provide a large chunk of your daily limit.

Potential Benefits of Canned Pork and Beans

Now that we’ve reviewed the nutrition stats, here are some of the top benefits that canned pork and beans may offer:

1. Convenient Source of Plant-Based Protein

The beans in canned pork and beans provide a readily available vegetarian protein source. The 13g protein per 1 cup serving can help support muscle mass as part of a balanced diet. Beans are one of the few plant foods that offer substantial amounts of protein.

2. High in Fiber

Each serving of canned pork and beans delivers 14g of dietary fiber, making beans one of the best sources of fiber among commonly eaten foods. The fiber in beans supports digestive and heart health. It also helps manage blood sugar and cholesterol levels.

3. Provides Key Micronutrients

As mentioned, you’ll get a variety of minerals from canned pork and beans, including iron, potassium, magnesium, and zinc. Consuming beans regularly can help meet your daily needs for these nutrients that many Americans fall short on.

4. Affordable Nutrition

Dried beans are one of the most affordable sources of nutrition. While canned beans cost more than dried, they’re still typically cheaper than many other protein foods. Canned pork and beans provide budget-friendly nutrition.

5. Long Shelf Life

An open can of pork and beans will last 4-5 days in the refrigerator. Unopened cans can be stored in the pantry for 1-2 years. The long shelf life makes canned beans a smart emergency food to have on hand.

6. Simple to Prepare

No soaking or lengthy cooking is required with canned pork and beans. You can simply heat them up and add seasonings or mix them into recipes. The convenience factor makes beans in cans more approachable for many.

Potential Downsides of Canned Pork and Beans

However, there are also some drawbacks associated with canned pork and beans to consider:

1. High Sodium Content

Selecting no salt added or low sodium products is key, as many canned varieties are very high in sodium. Consuming 1000mg or more from one food item isn’t ideal for cardiovascular health.

2. Lower Nutrient Value

While canning preserves many nutrients, some vitamin loss still occurs. Canned beans provide fewer B vitamins and antioxidants than dry beans cooked from scratch.

3. Risk of BPA Exposure

Some cans use a liner containing Bisphenol A (BPA), a chemical associated with health risks. Choose cans labeled BPA-free when possible. Eden Organic and Amy’s Kitchen use BPA-free cans.

4. Added Sugars in Some Products

Check the ingredients lists, as certain brands add brown sugar, molasses, corn syrup, and other sweeteners that drive up the sugar content. Sweetened baked beans can contain around 15 grams of added sugar per serving.

Tips for Choosing Healthy Canned Pork and Beans

Now that you know the pros and cons, here are my tips for selecting nutritious canned pork and beans:

• Seek out low sodium or no salt added options.
• Look for cans labeled BPA-free to avoid chemical exposures.
• Choose plain varieties over sweet baked beans to limit added sugars.
• Prioritize beans canned in water over oil or sauce.
• Look for organic canned beans when possible.
• Rinse before using to remove some excess sodium.
• Compare nutrition labels and choose products with fewer additives.

Some of my favorite brands that meet the above criteria include Eden Organic, S&W Organic, Amy’s Organic, and Trader Joe’s. Buying plain canned beans allows you to control the seasonings added.

Healthy Ways to Enjoy Canned Pork and Beans

Here are some healthy recipe ideas for putting canned pork and beans to use:

• Bean chili or stew: Add canned beans to chili, vegetable stew, or minestrone soup.
• Veggie burritos: Roll up beans with roasted veggies and salsa in a whole wheat tortilla.
• Rice and beans: Mix canned beans with brown rice and spices for a simple meal.
• Bean salad: Toss canned beans with chopped vegetables, olive oil, vinegar, and fresh herbs.
• Bean spread: Puree canned beans with garlic and tahini to make a healthy, fiber-rich spread.
• Veggie bean burgers: Mash beans and combine with oats, veggies, and spices to make homemade bean burgers.

The Verdict on Canned Pork and Beans

Canned pork and beans can be a nutritious pantry staple when you choose the right products. Beans provide a convenient protein and fiber source. But moderation is key, as certain brands are high in sodium and preservatives.

To maximize the nutritional value, opt for low sodium, BPA-free varieties without added sugars. Rinse before using and balance out the sodium content by eating canned beans alongside fresh foods.

Incorporating beans into your diet, whether canned or cooked from dry, offers many benefits. Beans are one of the healthiest plant foods we can eat thanks to their stellar combination of protein, fiber, vitamins, and minerals.