Plain baked beans stay closer to the whole-pulse profile. Per 100 g: 94 kcal, 4.8 g protein, 8.3 g sugar, 422 mg sodium. 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. Home-prepared or no-salt versions avoid the sodium penalty of canned baked beans with pork.
How should I track Canned beans, baked?
Canned beans, baked is a good source of fiber. When tracking Canned beans, baked, 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.