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.
Health benefits of baked beans
- Slow-release energy
- High in protein
- High in fibre
- Low in fat
- Low in calories
- Heart-healthy
- Protect against cancers
- Low cholesterol
Verdict: Are baked beans healthy or unhealthy?
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.