Rich in protein, fiber and essential vitamins and minerals, beans are nutritional treasures in almost any form, says the American Dietetic Association. Because soaking and boiling dried beans may take more time than your schedule allows, you may be using canned beans to reap the health benefits of these legumes. In spite of their nutritional differences, dried and canned beans both promote healthy digestion, boost energy and give you the building materials you need for tissue growth and repair.
Nutrition Data
According to the U.S. Department of Agriculture, 1 cup of canned navy beans has 296 calories, 20 g of protein, 1 g of fat, 54 g of carbohydrates, 13 g of fiber and 1174 mg of sodium. Significant micronutrients in this serving include 162 mcg of folate, 5 mg of iron, 123 mg of magnesium, 351 mg of phosphorous and 755 mg of potassium.
By comparison, the same 1-cup serving of boiled dried navy beans without added salt has 255 calories, 1 g of fat, 15 g of protein, 47 g of carbohydrates, 19 grams of fiber and 0 mg of sodium. Micronutrients include 255 mcg of folate, 4 mg of iron, 96 mg of magnesium, 262 mg of phosphorous and 708 mg of potassium.
The water content in the beans -- 185 g in canned beans versus 116 g in dried beans -- and the cooking time may contribute to some of these nutritional variations.
Sodium
The most significant nutritional difference between canned and dried beans may be their sodium content. According to the Institute of Medicine, people between the ages of 9 and 50 should limit their sodium intake to the adequate intake of 1500 mg per day. Over 50, the adequate intake decreases to 1.3 mg per day. The most sodium you should have per day to avoid adverse effects on your health is 2300 mg -- about 1 tsp. -- for everyone over 14.
Benefits
Although canned beans contain more sodium, both dried and canned beans provide a low-calorie, low-fat, affordable source of protein and carbohydrates. They also provide soluble fiber, a form of fiber that helps lower your cholesterol and stabilize your blood sugar, according to Mayo Clinic. If the preparation time for dried beans discourages you from adding them to your diet, use low-sodium canned beans to avoid missing out on their numerous health benefits. When shopping, look for canned beans labeled "Low Salt" or "Low Sodium."
Considerations
The Harvard School of Public Health advises that you limit your use of canned foods, which are generally high in sodium unless the label specifically says otherwise, to prevent high blood pressure and cardiovascular disease. If you prefer the convenience, taste or texture of canned beans, rinse the beans to remove excess sodium and avoid using table salt to season them. If you want to omit extra salt and other preservatives from your diet, preparing dried beans from scratch is your healthiest option.
Suggestions
Dried beans come in a broad spectrum of sizes, tastes and textures, from black beans and pinto beans to soybeans, black-eyed peas and lentils. When cooking dried beans from scratch, leave out the salt while cooking and add zesty, salt-free seasonings before serving. Experiment with garlic, onions, fresh jalapeno peppers and other seasonings that will give your beans a boost of flavor without additional salt or fat.
References
- USDA National Nutrient Database: Beans, Navy, Mature Seeds, Canned, 1 Cup
- Harvard School of Public Health: The Nutrition Source: Salt and Sodium: Salt Reduction Strategies
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- American Dietetic Association: Boost Your Nutrition with Beans
- Institute of Medicine: Dietary Reference Intakes: Electrolytes and Water
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