The 5 Most Nutritious Canned Beans, According to a Nutritionist

Beans are the perfect pantry staple: just pop open a can, rinse, and you're ready to go. They're budget-friendly, especially with rising food costs, and versatile—whether you're making black bean and corn quesadillas, skillet gnocchi with chard and white beans, or cauliflower and chickpea tacos. Plus, each can is packed with nutrients.

“Beans offer a variety of health benefits, including being a rich source of fiber, iron, potassium, magnesium, and folate,” explains Nicki Parlitsis, MS, RD, a functional registered dietitian at Michelle Shapiro Nutrition LLC in New York. “While all beans contribute to a healthy diet, some varieties may have even more nutritional benefits than others,” she adds.

Parlitsis’ Top Picks for the Best Beans:

1. Adzuki Beans

Adzuki beans, also known as red mung beans, are celebrated for their sweet, nutty taste. They're often mashed into a paste and used in Asian desserts such as cakes, pastries, and even ice cream. While typically sold dried, they can also be found canned. In terms of nutrition, adzuki beans are especially rich in potassium and zinc, providing 35% and 27% of the daily value of each nutrient, respectively. Potassium is crucial for balancing sodium in our diet, and zinc is essential for immune function, DNA synthesis, and cell signaling, particularly for those on plant-based diets. Plus, adzuki beans offer a generous dose of protein and fiber—17 grams of each per cup.

How to Enjoy Them: Incorporate adzuki beans into vegetable dishes, vegetarian skewers, red bean ice cream, curries, soups, and stews.

2. Soybeans

Soybeans are commonly available dried or frozen (as edamame), but black soybeans can be found canned in many grocery stores and online. “Soybeans are the highest in protein, calcium, and magnesium among all beans,” says Parlitsis. “With nearly 30 grams of protein per cup, soybeans are an excellent choice for a plant-based main protein source.” They also provide the most magnesium—37% of your daily requirement per cup. Magnesium is essential for over 300 bodily functions, including muscle function, blood sugar control, bone health, and blood pressure regulation. “Consuming whole, minimally processed soybeans has been linked to improved blood cholesterol, reduced breast cancer risk, lower inflammation, and a decreased risk of heart disease,” she adds.

How to Enjoy Them: Add soybeans to salads, salsas, soups, or rice dishes, or use them as a chickpea substitute for hummus. For added health benefits, Parlitsis suggests incorporating fermented soy products like tempeh, miso, and natto into your meals. “Fermentation enhances the bioavailability of many nutrients, meaning the body can absorb and use these beneficial vitamins and minerals more efficiently.”

3. Chickpeas

Known as chickpeas or garbanzo beans, these nutritional gems “provide 71% of your daily folate requirement, a B-vitamin essential for DNA production, red blood cell formation, and healthy cell growth. It's especially important during pregnancy to help prevent birth defects,” says Parlitsis. Chickpeas also deliver 17% of your daily zinc intake, second only to Adzuki beans.

How to Enjoy Them: Chickpeas make a tasty, healthy snack when roasted with savory spices, a hit appetizer when blended into hummus, a delicious vegetarian option when fried into falafel, and an easy protein-packed addition when tossed over a fresh green salad.

4. Navy Beans

Navy beans are a top fiber source, with 19 grams per cup—more than half of your daily fiber requirement. “Adequate fiber intake supports digestive health, helps manage cholesterol and blood sugar levels, and promotes satiety,” says Parlitsis. Navy beans also pack a calcium punch, providing 13% of the daily recommended amount per cup. “Calcium is vital for strong bones, nerve function, and heart health, and getting enough of it has been linked to a reduced risk of colon cancer,” Parlitsis adds.

How to Enjoy Them: Navy beans shine in hearty dishes like navy bean soup, comforting white chicken chili, and even a creamy French onion dip made with a navy bean base. Find even more ways to enjoy navy beans with these delicious recipes.

5. Black Beans

Black beans are rich in magnesium and folate, two key nutrients for health. “Regular consumption of black beans has been linked to better vascular health (think arteries and veins) and improved cholesterol levels,” says Parlitsis. Pairing black beans with rice offers extra health benefits. “This combination improves insulin sensitivity and blood sugar control more effectively than rice alone,” she explains. “The protein and fiber in the beans help slow the digestion and absorption of rice starch, keeping blood sugar levels steady.”

How to Make the Most of Them: Whether you're crafting a homemade black bean veggie burger, whipping up black bean salsa, or baking a casserole filled with black bean and sweet potato enchiladas, there are endless possibilities for these versatile beans. Check out 16 more creative ways to cook with black beans.

The Canned Bean Summary

“Each can of beans is packed with fiber and essential nutrients, so incorporating any variety into your meals is a smart choice,” says Parlitsis. With a wide range of flavors and textures, the canned bean aisle offers endless opportunities to experiment with different recipes, cuisines, and healthy eating options.