A guide on canned beans we love: Kelli Foster over at thekitchn.com, wrote a very handy and damn correct piece that’s worth the read. Our friends at Healthline shared the nutrition of the top 9 beans, so you can check out your fav. Both dried beans and canned beans can be stored for years. “Cannellini beans are fat-free and an excellent source of iron, folate and magnesium,” Freidman says. The canned beans had 125 mg. of sodium per 100 calories compared to only 30 mg. per 100 calories for the dry beans. Which is really nutritious between the two? There are factors such as time, cost, taste, and control, and convenience to consider in making a choice between canned beans and dried beans. If you want to cut back on spending, cooking dried beans can be more appealing to you. It cost less to cook dried beans. She noted that canned beans have even less of these so-called antinutrients, but suggests rinsing either before adding to your dish. At first thought, canned goods can be more convenient than cooking dried beans because it’s as easy as opening a can if you’re in a hurry and didn’t plan ahead. Dried and cooked beans are fresher tasting and you can alter how long you cook to get the type of texture you want for each recipe. Nutritional Values for Dried Beans Vs. Canned Beans | Livestrong.com Canned options now even comes in low-sodium varieties. Draining and rinsing removes, on average, 41% of the sodium.”. A ½ cup serving of pinto beans cooked from dry beans with no added salt is virtually sodium free while a ½ cup serving of canned pinto beans contains approximately 200 milligrams of sodium. Beans, however, also happen to contain such a large amount of protein (about 20% by weight) that they are often the central plant based food in entrees and meals across the globe. Usually less than 15 cents preserving (about ½ cup dry). “One quarter-cup serving contains 11 grams of protein.” “Cannellini beans also support healthy cholesterol levels, thereby diminishing a heart attack risk,” Friedman continues. The difference however isn’t terribly pronounced: canned beans are around 40 to 50 cents per serving. If you value time over money then canned beans will be a better option for you. As to dried beans, which are traditionally soaked overnight before they are cooked and can take up to 5 hours to cook. Another best way to resist from reaching out for canned beans is to cook large batches of dried beans. They are especially high in fiber that can keep you full for a longer time and may help in weight control while keeping your digestive system in good working condition. It takes planning and a good amount of time to perfect it. So, if you are in a rush and have limited time to spend cooking especially on weeknights, canned beans can be helpful in this situation. It will cook fast and saves you time. Read more, Chia Seeds: Side Effects and How to Avoid Them, Caraway Seeds: Combination of Original Taste and Healthy Properties, Healthy Protein-Rich Foods Every Vegan Should Eat, The ultimate guide to flour types and uses, Why You Should Probably Be Eating Mung Beans, What Is Amaranth. You can also buy lower sodium versions of many canned bean products. Recently, there is some discussion in nutrition and dietetics communities that beans may have some negative nutritional effects, called antinutrients. For the vast majority of us, there are only two options, dried beans and canned, but within that there are many choices. A colossal body of scientific research continues to link bean eating with multiple benefits for people in a variety of age groups and in many healthy eating lifestyles. Beans are undoubtedly among the healthiest food that Mother Nature has given us. The big picture: A study conducted indicated that “Compared to canned beans, dried cooked beans were significantly more energy dense, contained more protein, fiber, iron, potassium and magnesium; and less sodium than canned beans.” Yet, rinsed canned beans are a close second.