Do I Really Need to Rinse My Canned Beans Before Cooking?

Most recipes suggest draining and rinsing canned beans before using them, but is it really necessary? It's a common question, and surprisingly, there are many differing opinions on the matter. I drew from my own experience as both a chef and dietitian, and consulted some colleagues to gather their perspectives. Here's what we found.

Rinsing Canned Beans: A Nutritionist's Viewpoint

Personally, I tend to always drain and rinse my canned beans. This habit likely stems from my years as a dietitian, when I advised clients to do so. My reasoning, which I still stand by, is that regular canned beans (not the low-sodium or salt-free variety) can be quite high in sodium.

However, if you're generally healthy, there's no harm in enjoying canned beans without rinsing them. Sodium is essential for our bodies, and problems arise only when we consume too much. Beyond sodium, beans are also a good source of potassium, a key nutrient for heart health. Research suggests that potassium can help balance out the negative effects of sodium on blood pressure, according to Monica Reinagel, MS, LDN, and host of the “The Nutrition Diva” podcast.

If you're someone who needs to monitor your sodium intake, rinsing and draining canned beans is a simple step that can help. By doing so, you can cut the sodium content by up to 40%. If rinsing isn't an option, draining alone can reduce sodium by about a third, according to Reinagel. The key takeaway: If sodium is a concern for your health, rinsing or draining your canned beans before cooking can be beneficial. Alternatively, choose low-sodium or no-salt-added beans.

Rinsing Canned Beans: A Chef's Perspective

With my culinary background, I understand the crucial role salt plays in enhancing the flavors of dishes. During culinary training, I learned the importance of knowing when and how to add salt, but this can be challenging when starting with a can of beans that’s already loaded with salt. That’s why I recommend my clients to drain and rinse their beans first, so they have more control over seasoning and can adjust flavors as they cook.

It's not just the salt in canned beans that’s an issue; it’s also the liquid they’re packed in. Canned beans are submerged in a mixture of water, salt, and starch, which can create a slick film on the beans. This not only affects the texture, making them slimy, but can also hinder their ability to absorb other flavors and pair well with other ingredients in your dish.

Expert Opinions on Rinsing Canned Beans

While my colleagues had differing views, chef and dietitian Abbie Gellman is a firm believer in always rinsing and draining canned beans. She explains that not rinsing them can introduce extra liquid, thickness, or flavor to a dish, which she might not want depending on the recipe.

However, Gellman’s perspective is more of an outlier. For many professionals, the answer is more nuanced: “It depends,” says Dana Angelo White, MS, RDN. White states that it all comes down to what you're making. “For dishes like salads, burritos, or pasta, I always rinse,” she explains. “Rinsed beans blend well with other ingredients and the sodium is reduced. But for recipes like hummus, soups, or chili, the starchy liquid adds flavor and depth.” Dietitian Frances Largeman-Roth echoes this sentiment, adding, “If you skip the rinse, just remember the beans have already been salted.”

The Final Verdict on Canned Beans

Ultimately, the decision is yours. If you're looking to reduce your salt intake, draining and rinsing canned beans is always a safe bet. But if you're a purist like me—who prefers to control the amount of added salt (and avoid that shiny film)—then go ahead and rinse those beans. That said, it's perfectly fine to use them straight from the can too. After all, why waste water and dirty a strainer if it's not necessary?