Beans (Baked, Canned, Plain or Vegetarian) – Nutritional Information & Details
Description:
Baked beans, whether canned, plain, or prepared in a vegetarian style, are a delightful and nutritious option for a variety of meals. Known for their comforting texture and rich flavor, they are a versatile dish enjoyed across different cuisines. Beans are an excellent source of plant-based protein and fiber, making them an ideal choice for vegetarians, vegans, or anyone looking to incorporate more wholesome, plant-based foods into their diet. The canned versions are convenient and ready to enjoy with minimal preparation, while the plain or vegetarian varieties typically feature beans prepared without meat or added preservatives, preserving their natural goodness.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 94 kcal |
| Protein | 4.75 g |
| Fat | 0.37 g |
| Saturated Fat | 0.071 g |
| Carbohydrates | 21.14 g |
| Fiber | 4.1 g |
| Sugar | 7.96 g |
| Calcium | 34 mg |
| Iron | 1.19 mg |
| Magnesium | 27 mg |
| Phosphorus | 74 mg |
| Potassium | 224 mg |
| Sodium | 343 mg |
| Zinc | 2.28 mg |
| Copper | 0.145 mcg |
| Manganese | 0.109 mg |
| Selenium | 5.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.096 mg |
| Riboflavin (Vitamin B2) | 0.039 mg |
| Niacin (Vitamin B3) | 0.428 mg |
| Vitamin B6 | 0.084 mg |
| Folate | 12.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Beans, in their baked, canned, or plain form, do not contain common allergens such as dairy, eggs, or gluten. However, certain canned baked beans may contain added ingredients like soy or other preservatives, so it’s always advisable to check the label for specific allergens. Those with soy allergies should avoid certain varieties of canned beans containing soy-based additives.
Dietary Preferences:
- Vegetarian: Most baked bean varieties, especially those labeled as vegetarian, are suitable for vegetarians as they do not contain meat products.
- Vegan: Vegetarian baked beans can also be vegan-friendly, depending on whether they contain animal-derived additives like honey or dairy. Check labels for confirmation.
- Gluten-Free: Many canned or plain beans are naturally gluten-free, though certain processed versions may contain gluten or be processed in facilities with gluten. Always verify packaging for any potential gluten cross-contamination.
- Low-Sodium: For those managing their sodium intake, opting for low-sodium versions of baked beans can be a beneficial choice.
Advice:
Baked beans are not only versatile but also nutritious. They are an excellent source of plant-based protein, fiber, and essential minerals like iron, potassium, and magnesium. They can be enjoyed on their own as a hearty side dish, added to salads, or used in stews and soups. While canned beans are convenient, it’s always best to choose varieties with minimal added sugar and salt to maintain their health benefits. Additionally, they can easily be prepared from scratch with dried beans for a more customized flavor profile and to reduce preservatives.
Conclusion:
Beans, whether baked, canned, or plain, are a powerhouse ingredient that provides excellent nutritional benefits. Rich in fiber and protein, they support digestion and provide a steady source of energy, making them a perfect addition to any diet, whether for a quick meal or as part of a more elaborate dish. Whether you’re following a vegetarian or vegan diet, or simply looking for a nutrient-packed food, beans are a wonderful choice that can be enjoyed in a variety of ways to suit your taste.
