Recently updated on October 24th, 2024 at 08:16 pm
Heinz Baked Beanz have been a staple food in British store cupboards since Henry J Heinz created them over 150 years ago. But are Heinz Baked Beanz healthy—and do they provide the necessary nutrients that contribute to a balanced daily diet?
If you’re curious to discover if Heinz baked beans are good for you, we’ve researched the nutritional pros and cons of this classic British snack.
Quick Answer: Heinz Baked Beans are nutritious, offering plant-based protein, fibre, and essential vitamins. However, they also contain added sugar and salt. Choosing the “no added sugar” option is a healthier choice.
What’s Really Inside Heinz Baked Beans?
Heinz Baked Beans use haricot beans, a type of legume, which contribute to around 50% of the contents of a can. The beans are soaked in a tomato-based sauce, which consists of:
- Tomatoes (36%)
- Water
- Sugar
- Spirit Vinegar
- Modified Corn Flour
- Salt
- Spice Extracts
- Herb Extract
The good news for anyone who loves beans on toast is that the Heinz variety contains no artificial colours, preservatives or flavours and they are also low in fat. The not so good news is that they contain added sugar.
The Nutritional Values
Heinz Beanz offer a nutritious blend of fibre, plant-based protein (4.8g per 100g), and essential minerals like iron and zinc. They’re low in fat (0.4g per 100g) and contribute to one of your 5-a-day.
A typical half-can serving (207g) provides 168 kcal, 10g of protein, 8.9g of sugar (just over 2 teaspoons), and 1.3g of salt.
Fibre and Protein
Each 100g of Heinz Beanz contains 3.9g of fibre, promoting gut health and supporting regular bowel movements.
If you eat the recommended portion (half a can or 207g), you’ll consume around 10g of protein, which is about the same amount as in two small-sized eggs. This makes Heinz Beanz a good source of plant-based protein to complement your daily intake.
Vitamins and Minerals
Heinz Beanz are packed with key nutrients. They provide 12% of your daily Vitamin B9 (folic acid), which supports digestion, hair, and kidney health.
They are also a good source of iron, which is important in making red blood cells to carry oxygen around the body, and zinc, which is essential to help the immune system fight viruses and bacteria.
However, they do contain 0.6g of salt per 100g (21% of your daily intake).
A half-can portion (207g) provides 1.3g of salt, which is over 20% of the daily recommended intake, so it’s important to be mindful of your salt consumption. The “no added sugar” version is a better option, containing 0.4g of salt per 100g (15% RI).
Carbs & Sugar
Each 100g of original Heinz Beanz contains 15.5g of carbohydrates, including 4.3g of sugar, which is about 1 teaspoon. A half-can portion (207g) has 8.9g of sugar, just over 2 teaspoons.
The NHS recommends that adults should have no more than 30g (about 7.5 teaspoons) of free sugars a day, so this portion accounts for nearly 30% of that daily limit.
If you’re reducing sugar, the “no added sugar” version is a healthier choice with just 1.9g of sugar per 100g.
Heinz Beanz Flavours & Calories
Different flavours of Heinz Beanz have varying calorie and sugar content. For instance, BBQ has 84 calories per 100g and 5.1g of sugar, while the Curry flavour is highest in sugar with 7.0g per 100g.
For a lower-sugar option, the “no added sugar” variety has just 1.9g of sugar per 100g and fewer calories. This is the healthiest option.
Below is a comparison of the most popular flavours (not all flavours are available in every country), along with their calorie count per 100g:
| Flavour | Calories | Sugar |
| Classic / Original | 81 | 4.3g |
| BBQ | 81 | 4.7g |
| Peri-Peri | 82 | 5.6g |
| Fiery Chilli | 84 | 6.5g |
| Curry | 90 | 7.3g |
| Smokey Bacon | 92 | 5.8g |
| No Added Sugar | 66 | 1.9g |
| Organic | 82 | 5.4g |
A typical serving of 200g Heinz Beanz with a slice of wholemeal toast contains around 226 calories. Adding 10g of butter increases this to 298 calories.
FAQs
Can babies eat Heinz Baked Beans?
The salt content of Heinz Baked Beanz means they are not suitable for babies. High levels of sodium could potentially harm developing kidneys and increase their craving for salty food in later life. A report from the University Of Bristol found that almost three-quarters of UK babies aged 8 months consume too much sodium.
How many SYNS are in Heinz Baked Beans?
If you’re trying to lose weight on the Slimming World Programme, then Heinz Beans are a great choice as they are SYN-free, so they can be enjoyed as part of a balanced diet without measuring and weighing them before you eat.
Can you reheat Heinz Baked Beanz?
The beans are already cooked before they are canned, so they should only be reheated once before they are served. They can be reheated in a microwave or on the hob in a saucepan.
It’s recommended to only heat the beans you need and remove the remainder of the beans from the can and place in an airtight container in the fridge to use within two days.
Conclusion: Are Heinz Baked Beans Healthy?
Heinz Baked Beanz are high in plant-based protein, fibre, and contribute to your folic acid intake, providing one of your 5-a-day. They are also low in fat, gluten-free, and suitable for vegetarians and vegans, making them an excellent option for many diets.
However, they are high in salt and the classic recipe does contain added sugar. Your healthiest option is to choose the no added sugar Heinz Beanz variety and enjoy them as part of a nutritional and balanced diet.
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