But baked beans, which include tomato sauce, spices and flavourings, are also a source of sugar and salt and, as they contain ingredients like modified maize starch, a thickening agent, they\u2019re classed as an ultra-processed food <\/a>(UPF).<\/p>\n So, just how healthy are they, how much sugar do they really contain, and how do popular supermarket and branded options compare? Here\u2019s what you need to know.<\/p>\n Are baked beans healthy?<\/p>\n The good news is, baked beans can be a healthy food choice, according to specialist dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed<\/a>. This is especially true when eaten as part of a balanced meal alongside vegetables, eggs and slow-release carbohydrates such as wholemeal bread.<\/p>\n “We have them several times a week as a family as my son loves them, either as a side or with jacket potatoes or toast,” she says.<\/p>\n Technically, baked beans are an ultra-processed food but not all UPFs are created equal. Ludlam-Raine <\/a>tells Yahoo UK, “they\u2019re still a healthy and nutritious food, unlike many other high in fat, sugar and salt ultra-processed foods (HFSS) like sweets”.<\/p>\n Professor Tim Spector, nutritional scientist and co-founder of the Zoe health app has also given baked beans his seal of approval, saying they\u2019re a “really good source of protein”. Speaking on Abbey Clancy’s Exhibit A podcast<\/a> last year, he said: “I’m not against people eating baked beans if they pick the one that doesn’t have too much sugar in the sauce.”<\/p>\n Baked beans can get a bad rap but they actually have many nutritional benefits. (Getty Images)<\/p>\n Nutritional benefits of baked beans<\/p>\n Baked beans are low in fat<\/strong> (usually less than 1g per half a can) and contain no saturated fat<\/strong>. Saturated fat, which is found in things like fatty meats and biscuits, can raise cholesterol and increase the risk of heart disease.<\/p>\n<\/li>\n They\u2019re a good source of fibre <\/strong>thanks to the haricot beans, with half a can containing more than 25% of your recommended daily intake. “This supports gut health by feeding our good bacteria and helps manage cholesterol,” says Ludlam-Raine.<\/p>\n<\/li>\n Beans are also a source of plant-based protein<\/strong><\/a>, <\/strong>which Ludlam-Raine says makes them great for vegetarians, vegans, and those looking to cut down on meat.<\/p>\n<\/li>\n And they provide iron, magnesium, folate and other B vitamins, which we need for energy.<\/p>\n<\/li>\n<\/ul>\n Baked beans are a low sugar, medium salt food. (Getty Images)<\/p>\n Are baked beans high in sugar and salt?<\/strong><\/p>\n Most brands of baked beans do contain added sugar and salt but it may not be as much as you think, with beans classed as a medium salt, low sugar food.<\/p>\n Medium salt<\/strong><\/p>\n Although it varies depending on the brand, half a can of baked beans contains around 1.3g of salt, 21% of an adult\u2019s recommended daily 6g intake. This makes them a medium, rather than high salt food.<\/p>\n Eating too much salt can raise your blood pressure, increasing the risk of heart disease and stroke, so it\u2019s good to keep an eye on how much you\u2019re eating.<\/p>\n Low sugar<\/strong><\/p>\n In the same portion size of baked beans, there are typically around 8-9g of sugar. The NHS says adults should aim for no more than 30g of free sugars a day \u2013 those added to food or found naturally in syrups and honey.<\/p>\n However, Ludlam-Raine says not all of the sugar in baked beans is added. “Most of the sugar on the label is naturally occurring from the tomatoes,” she says. “And the colour-coded nutrition label is usually all green with the exception of salt, which is often amber.”<\/p>\n A green sugar rating on the nutritional label indicates something is low in sugars.<\/p>\n What to look for on labels<\/strong><\/p>\n If you want to make the healthiest choice in the supermarket, Ludlam-Raine advises checking the ingredients list.<\/p>\n “My top tip would be to choose baked beans with the highest percentage of beans and tomatoes \u2013 typically 85% in total or more \u2013 with the third ingredient often being water,” she says. This means your baked beans will be higher in protein and fibre.<\/p>\n “Choosing those with less sugar and salt is an added bonus,” she adds. “Especially the latter if you suffer from high blood pressure.”<\/p>\n If you want to avoid added sugar and salt completely, you can even make your own using dried beans or those tinned in water.<\/p>\n When checking the label, dietitian Nichola Ludlam-Rayne recomends looking for a high bean and tomato content. (Getty Images)<\/p>\n The amount of sugar and salt in 13 popular baked bean brands<\/strong><\/p>\n These popular beans are ordered by sugar content \u2013 lowest to highest. * indicates those with 85% or more bean and tomato content. Prices and ingredients are subject to change.<\/p>\n *<\/strong>Heinz No Added Sugar Beanz<\/strong><\/a>, 415g, \u00a31.40<\/strong><\/p>\n Bean and tomato content: 50% beans, 37% tomatoes<\/p>\n<\/li>\n Salt: 0.9g per half can<\/p>\n<\/li>\n Sugars: 3.9g per half can<\/p>\n<\/li>\n<\/ul>\n Sainsbury\u2019s Stamford Street Co. Baked Beans<\/strong><\/a>, 400g, 26p<\/strong>M&S Baked Beans<\/strong><\/a>, 400g, 55p<\/strong><\/p>\n Bean and tomato content: 49% beans, 33% tomatoes<\/p>\n<\/li>\n Salt: 1.06g per half can<\/p>\n<\/li>\n Sugars: 8.2g per half can<\/p>\n<\/li>\n<\/ul>\n Baked Beans by Sainsbury’s<\/strong>, 400g, 40p<\/strong><\/p>\n Bean and tomato content: 51% beans, 33% tomatoes<\/p>\n<\/li>\n Salt: 1.05g per half can<\/p>\n<\/li>\n Sugars: 8.5g per half can<\/p>\n<\/li>\n<\/ul>\n Asda Baked Beans in a Rich Tomato Sauce<\/strong><\/a>, 410g, 42p<\/strong><\/p>\n Bean and tomato content: 49% beans, 36% tomatoes<\/p>\n<\/li>\n Salt: 0.96g per half can<\/p>\n<\/li>\n Sugars: 8.6g per half can<\/p>\n<\/li>\n<\/ul>\n Waitrose Essential Baked Beans<\/strong><\/a>, 420g, 55p<\/strong><\/p>\n Bean and tomato content: 52% beans, 20% tomato puree<\/p>\n<\/li>\n Salt: 0.92g per half can<\/p>\n<\/li>\n Sugars: 8.7g per half can<\/p>\n<\/li>\n<\/ul>\n *<\/strong>Heinz Beanz<\/strong><\/a>, 415g, \u00a31.40<\/strong><\/p>\n Bean and tomato content: 50% beans, 36% tomatoes<\/p>\n<\/li>\n Salt: 1.3g per half can<\/p>\n<\/li>\n Sugars: 8.9g per half can<\/p>\n<\/li>\n<\/ul>\n Tesco Stockwell & Co Baked Beans<\/strong><\/a>, 420g, 28p<\/strong><\/p>\n Bean and tomato content: 44% beans, 27% tomato puree<\/p>\n<\/li>\n Salt: 1.13g per half can<\/p>\n<\/li>\n Sugars: 9.5g per half can<\/p>\n<\/li>\n<\/ul>\n *<\/strong>Branston Baked Beans<\/strong><\/a>, 410g, \u00a31<\/strong><\/p>\n Bean and tomato content: 51% beans, 38% tomatoes<\/p>\n<\/li>\n Salt: 1.24g per half can<\/p>\n<\/li>\n Sugars: 9.6g per half can<\/p>\n<\/li>\n<\/ul>\n Tesco Baked Beans in Tomato Sauce<\/strong><\/a>, 420g, 43p<\/strong><\/p>\n Bean and tomato content: 49% beans, 20% tomato puree<\/p>\n<\/li>\n Salt: 1.03g per half can<\/p>\n<\/li>\n Sugars: 9.6g per half can<\/p>\n<\/li>\n<\/ul>\n *<\/strong>Aldi Bramwells Baked Beans<\/strong><\/a>, 410g, 41p<\/strong><\/p>\n Bean and tomato content: 50% beans, 35% tomatoes<\/p>\n<\/li>\n Salt: 1.09g per half can<\/p>\n<\/li>\n Sugars: 9.8g per half can<\/p>\n<\/li>\n<\/ul>\n Lidl Newgate Baked Beans<\/strong><\/a>, 420g, 42p<\/strong><\/p>\n![\"Canned](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/7563b1a0-f2cd-11ef-afba-04bf6e77ca89.jpeg\"\/)
<\/p>\n\n
![\"Wooden](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/018bdb20-2a92-11f0-afdb-52ff76ff32a1.jpeg\"\/)
<\/p>\n![\"A](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/b3b43950-2a92-11f0-bbd7-0c0962242a26.jpeg\"\/)
<\/p>\n\n
\n
\n
\n
\n
\n
\n
\n
\n
\n