Food guide

Baked Beans

Haricot beans in tomato sauce; a cheap, convenient source of fibre and protein.

Plant-BasedFibre-Rich

Baked Beans, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of baked beans for fair comparison. Typical serving: 200 g — 162 kcal per 200 g serving.

Nutrition information for Baked Beans
Nutrient	Per 100 g	Per serving (200 g)	Per 100 kcal
Energy	81 kcal	162 kcal	100 kcal
Protein	4.8 g	9.6 g	5.9 g
Carbohydrate	13 g	26 g	16 g
Fat	0.4 g	0.8 g	0.5 g
Fibre	3.7 g	7.4 g	4.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of baked beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Baked Beans
Nutrient	Per 100 g	Per serving (200 g)	% DV
Vitamins
Riboflavin	0.099 mg	0.2 mg	8%
Vitamin B6	0.055 mg	0.11 mg	3%
Folate	59 µg	118 µg	15%
Choline	24.8 mg	49.6 mg	5%

Source: USDA FoodData Central — Beans, baked, canned, vegetarian

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat baked beans?

Over 7 g of fibre and nearly 10 g of protein per half tin.
One of the cheapest balanced convenience foods.

How to include it

Serve on wholegrain toast with an egg.
Stir into stews to boost fibre.

Things to consider

Standard versions add sugar and salt.
Reduced-salt-and-sugar tins are widely available.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Kidney Beans, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

Kidney Beans, cooked

Firm red beans with 15 g protein and 11 g fibre per cooked cup, and a lot of folate and iron.

kcal: 127
protein: 8.6 g
fibre: 6.4 g

per 100 g · Typical serving: 1 cup cooked (177 g)

Pinto Beans, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesFibre-Rich

Pinto Beans, cooked

The highest-fibre common bean: over 15 g per cooked cup, with 15 g of protein alongside.

kcal: 143
protein: 9 g
fibre: 9 g

per 100 g · Typical serving: 1 cup cooked (171 g)

Chickpeas, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

Chickpeas, cooked

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

kcal: 164
protein: 8.8 g
fibre: 7.6 g

per 100 g · Typical serving: 1 cup cooked (164 g)

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