Canned Vs Dried Beans: Which Is Actually Healthier?
By Wendy LeighAug. 8, 2026 3:10 pm EST
Embracing a healthy lifestyle can be challenging sometimes, given the prevalence of processed foods, additives, and typically higher prices. Fortunately, beans and legumes are a staple meal component that affordably ticks the right boxes, harboring valuable amounts of fiber, minerals, and plant-based protein. That said, things get more nuanced when choosing between canned beans or dried — so Tasting Table reached out to expert Angel Luk, a registered dietitian, for some insight
“Nutritionally, they’re very similar,” Luk explained, “but canned will usually have more sodium because of the processing involved to keep it shelf-stable.” Consuming excess salt can affect anyone with high blood pressure, because too much sodium can cause fluid retention that potentially leads to raised blood pressure. In that case, one solution is to buy dry beans and soak them before cooking. However, soaking adds another layer to the process of getting healthy foods into your system.
“Soaking dry beans can be very cumbersome for someone already intimidated by cooking or too busy for other reasons,” noted Luk, “I wouldn’t want to create barriers for someone trying to have more plant proteins by insisting on dry.” Instead, she suggested buying canned beans with less sodium, then rinsing the canned beans before using. The next consideration is to choose the best types of beans for reaching your health goals
Healthy beans for healthy lifestyles
Nungning20/Shutterstock
Most types of beans are considered health enhancers, including go-to varieties such as kidney, black, pinto, and navy beans. But Angel Luk had another in mind when she revealed her personal recommendation: soybeans. “They have a complete amino acid profile and have a high iron, protein, and fiber content,” she said. Plus, there are plenty of flavorful ways to eat them
“Being Asian, I grew up enjoying it in a variety of formats (soy milk, tofu in savory cooked dishes, dessert tofu), and I find it to be absolutely delicious and very versatile,” she said. “I think taste and versatility is very important when it comes health promotion, because we can’t always just fixate on nutrient composition.” Soy protein is part of the Portfolio Eating Approach that can help reduce LDL cholesterol by as much as 30%.
If opting for the canned version of beans, there are plenty of tasty, healthy options. Check out the 12 canned beans in keep in your pantry, and 20 bean recipes that are bound to be a hit. They include dishes like a healthy pumpkin and black bean casserole, quick pan-fried Chinese green beans, and a vegetarian white bean pot pie, which features a crispy puff pastry topper.
