Draining and rinsing cuts surface sodium by roughly 40%. This entry ends around 218 mg sodium per 100 g after rinsing. A Cochrane meta-analysis of 34 RCTs (He et al., BMJ 2013) found cutting salt by ~4.4 g/day lowers systolic blood pressure by 4.18 mmHg. Log by weight after draining, not by can size.
How should I track Beans, black, canned, sodium added, drained and rinsed?
Beans, black, canned, sodium added, drained and rinsed is high in fiber. When tracking Beans, black, canned, sodium added, drained and rinsed, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.