How much protein in baked beans?

How much protein in baked beans?


Baked beans are a popular and versatile dish enjoyed by many people around the world. They are a staple in many cuisines and can be served as a side dish, added to soups or stews, or even used as a topping for toast or baked potatoes. One common question that often arises is: how much protein is in baked beans? In this article, we will explore the protein content of baked beans and discuss their nutritional value.

Protein Content in Baked Beans

Baked beans are a good source of protein, making them a suitable choice for vegetarians and vegans looking to meet their protein needs. The protein content in baked beans can vary depending on the brand and preparation method. On average, one cup (240 grams) of canned baked beans contains around 14 grams of protein.

The protein in baked beans comes from the combination of beans and the sauce they are cooked in. The main ingredient in baked beans is typically navy beans or haricot beans, which are naturally high in protein. These beans are soaked, cooked, and then combined with a sauce made from ingredients such as tomatoes, sugar, and spices.

Nutritional Value of Baked Beans

In addition to protein, baked beans offer other essential nutrients that contribute to a healthy diet. They are a good source of dietary fiber, providing around 10 grams per cup. Fiber is important for digestive health and can help regulate blood sugar levels and promote feelings of fullness.

Baked beans also contain a variety of vitamins and minerals, including iron, magnesium, potassium, and folate. These nutrients play crucial roles in maintaining overall health and well-being. However, it’s worth noting that the exact nutrient content may vary depending on the specific brand and recipe used.

Health Benefits of Protein

Protein is an essential macronutrient that is vital for various functions in the body. It is necessary for the growth, repair, and maintenance of tissues, including muscles, bones, and skin. Protein also plays a role in the production of enzymes, hormones, and antibodies.

Consuming an adequate amount of protein is particularly important for individuals who engage in regular physical activity or strength training, as it helps support muscle recovery and growth. Protein can also help increase satiety and promote weight management by reducing appetite and cravings.


Baked beans are a nutritious and protein-rich food choice. With approximately 14 grams of protein per cup, they can contribute to meeting your daily protein needs. Additionally, baked beans offer other essential nutrients and dietary fiber, making them a healthy addition to a balanced diet.

Whether you enjoy baked beans as a side dish, part of a meal, or in a recipe, you can feel confident knowing that they provide a good source of protein and other valuable nutrients.


– Mayo Clinic:
– USDA FoodData Central:
– Healthline: