Why baked beans should be one of your five a day

An affordable and versatile store cupboard staple, just how healthy is a tin of baked beans?

Aside from being  a comforting symbol of British culture, a simple tin of haricot beans (also known as navy beans) in tomato sauce is a store cupboard staple that’s packed with nutrients. Originally a Native American dish, commercially produced baked beans were classified by the Ministry of Food as ‘essential food’ during wartime rationing in the 1940s – and no wonder. 
“They’re very good for us, and as they’re cooked inside the sealed can instead of being pre-blanched before canning, all the goodness of the beans and sauce gets locked in,” says Helen Bond, a registered dietitian. “If you’re looking for a quick meal, they’re cheaper and much more nutritious than ready meals and takeaways, which are full of salt and fat, both of which are bad for our health”. 
Baked beans are around 168 calories per serving and an excellent source of both protein and fibre. “Half a tin of beans contains 8g of fibre, 27 per cent of our daily recommendation, and fibre is good for our gut and heart health,” says Bond. Add a slice of wholemeal toast and you get an even bigger fibre boost. Fibre is a crucial nutrient for gut health as it feeds our gut microbiome, which has a multitude of health benefits including better sleep, mood and brain health. 
Haricot beans are a good source of plant-based protein, which is essential for muscle growth and synthesis. “And half a tin also counts as one of your five fruit and veg a day, thanks to both the tomatoes and the beans. The fibre content is particularly beneficial as it supports digestive health, helps regulate blood sugar levels, and can contribute to a feeling of fullness, which aids in weight management,” says Nichola Ludlam-Raine, a specialist registered dietitian.
Beans are good for us because they’re slow-release carbs, providing a more sustained, slower release of energy, and they contain B vitamins, which help to release the energy. They’re also a good source of iron, which the body needs for growth and development. “Iron, which is crucial for oxygen transport in the blood, is more easily absorbed in the presence of vitamin C, which baked beans provide in abundance thanks to the tomatoes,” according to Ludlam-Raine.
Baked beans are low in cholesterol, which is better for heart health, and also contain zinc which helps your immune system and metabolism function. “And a third of the contents of the can is tomato sauce, which is rich in lycopene, a protective carotenoid, beneficial for heart and skin health,” says Bond. Lycopene may also protect against diabetes and some cancers.
Baked beans are suitable for vegetarians and vegans, and low in fat and calories, with just 168 kcals in half a tin, so they’re excellent for weight management in moderation. What’s more, most brands of baked beans are gluten-free, which makes them suitable if you have coeliac disease, but avoid brands that include gluten-containing ingredients such as Worcestershire sauce. 
Baked beans are good for us in so many ways. “Particularly when choosing varieties low in added sugars and salt,” adds Ludlam-Raine. “While some baked beans are technically classified as ultra-processed foods (UPFs) due to the addition of modified cornflour and sometimes preservation methods, their nutritional benefits, such as high fibre and plant-based protein content, make them a UPF not to avoid.”
Bond recommends going for the organic range if you want to reduce UPFs in your diet. “Choose a brand with a simple ingredient list, free from artificial preservatives, colours, and flavourings,” says Ludlam-Raine.
And keep an eye on salt and sugar content: half a tin contains 1.3g salt, 21 per cent of your daily upper limit. 
“In a standard tin of baked beans there’s added sugar as well as natural sugar from the tomatoes and beans – half a tin contains nearly 9g of sugar, which is 10 per cent of your daily reference intake (natural and added sugars combined). So be mindful where else you’re getting sugar and salt in your diet and adjust accordingly,” advises Bond, or simply go for a brand low in sugar and salt. 
Recommended