Dry vs Canned Beans: Which is Better?
Written by Isabel Vasquez Larson RD, LDN
Key Points
Dry and canned beans have similar amounts of carbs, protein, fat, and fiber
Canned beans are higher in sodium, but you can lower the sodium content by rinsing and draining them
Whichever kind of beans is easiest for you to add is worth using, since beans are great for heart, metabolic, and gut health
As Latines, we love our beans. Our abuelas often buy a bag of dry beans and soak them to make delicious stewed or refried beans.
However, in today’s day and age, we don’t always have the time to prepare dry beans. That’s where canned beans come into play.
They’re already soaked and softened so they’re easy to prepare when you’re short on time. However, you may wonder, “Are dry beans better than canned ones?”
Dry beans are typically more affordable than canned ones, but canned beans are just as nutritious and way more convenient.
Here’s a breakdown of the nutrition, convenience, and cost differences of dry vs canned beans.
Dry Beans Nutrition
Here is the nutrition in 1 cup of dry black beans, per the USDA:
Protein: 15.1 grams
Fat: 0.6 grams
Carbohydrates: 45 grams
Fiber: 15.4 grams
Sodium: 6 milligrams
Canned Beans Nutrition
Here is the nutrition in 1 cup of low-sodium canned black beans, per the USDA:
Protein: 14.5 grams
Fat: 0.7 grams
Carbohydrates: 40 grams
Fiber: 16.6 grams
Sodium: 331 milligrams
What are the Differences and Similarities Between Dry and Canned Beans?
They Have Similar Macronutrient Content
Canned and dry beans have practically the same amounts of protein, fat, carbs, and fiber.
That’s right—both canned and dry beans are full of nutrition, and most Americans could benefit from eating more of them, per a 2020 study in Nutrients.
That said, people of Hispanic descent had the highest legume consumption. Woohoo for cultural foods!
Whether you have canned or dry beans, you’re getting a beneficial combination of plant protein, complex carbohydrates, and minimal fat.
In fact, a 2021 study in Nutrients found that beans are amazing for heart, metabolic, and gut health.
Canned Beans Can Be Higher in Sodium
The main nutritional difference between canned and dry beans is their sodium content. Dry beans only have a few milligrams of sodium, while canned beans can have over 900 milligrams—40% of the daily value (DV)—per cup, per the USDA.
Having too much sodium may put you at higher risk for health issues like headaches, high blood pressure, and bloating, per the American Heart Association, and canned foods can be a significant source of sodium in your diet.
That being said, if you want or need the convenience of canned beans (which we 100% understand), you can always purchase low-sodium or no-salt-added canned beans. Low-sodium canned beans have about 330 milligrams of sodium—14% of the DV—per cup.
Another simple option is to drain and rinse canned beans before use. This can reduce the sodium content by about 40%, per the Institute of Medicine Committee on Strategies to Reduce Sodium Intake.
Canned Beans Are More Convenient
There’s no question that canned beans are a convenient alternative to dry beans. Canned beans are cooked before canning so they’re ready to eat.
You just have to prepare them how you like, which makes for a really quick cooking or meal prep process.
Dry beans, on the other hand, are uncooked and hard upon purchasing, so they take much longer to cook. You usually have to soak them for at least six hours to soften them.
My abuela often prepared dry beans, but she spent practically all day in the kitchen making delicious, labor-intensive meals. Nowadays, most of us don’t have time to spend hours each day cooking, so dry beans may not be practical.
Dry Beans Are More Cost Effective
You often get more bang for your buck when you purchase dry beans. They cost less per serving than canned beans.
So, if you eat beans a lot and you’re trying to save a few bucks, dry beans may be a better option, as long as you have the time to prepare them.
That said, both dry and canned beans are affordable, nutrient-dense foods. So, even canned beans are an affordable food to incorporate in your diet.
Tips to Prepare Canned or Dry Beans
Use a slow cooker for convenience. Appliances like an instant pot or slow cooker make preparing dry beans way more convenient. Although soaking them can improve the consistency, you don’t have to soak them before throwing them in the slow cooker. The hours-long cooking process softens them up.
Lean on salt-free seasonings. Be mindful of the fact that canned beans already contain sodium when seasoning them. Lean heavily on herbs and veggies like garlic, onion, and pepper, which we tend to do in our Latine dishes anyway. Or opt for salt-free versions of adobo or sazón, like these from Loisa.
Diversify how you use them. Habichuelas guisadas and frijoles de la olla are undoubtedly delicious, but there are lots of other ways to add beans to your diet—especially if you’re short on time. Throw them in salads, wraps, tacos, quesadillas, and egg dishes! Any convenient way to add them to your diet is worth trying.
Final Thoughts
Both canned and dry beans are nutritious, affordable sources of protein, fiber, and complex carbohydrates.
That said, if you’re looking for minimal sodium, your best bet is either dry beans or rinsed low-sodium canned beans.
If cost is your biggest motivator, dry beans tend to be a little cheaper. But if you want the most convenience, there’s no competing with canned beans.
Either way, you’ll get lots of plant protein, fiber, vitamins, and minerals. We encourage you to lean on whatever kind will help you add more beans to your day!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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