Protein in Baked Beans: How Much per 100g and per Portion
Baked beans canned in tomato sauce provide 5.0g of protein per 100g. For every 100 kcal, you get 6.2g of protein, with protein making up 25% of the total energy. A 200g portion contains 10.0g of protein, making them a moderate source of protein but a useful source of carbohydrates and fibre.
CoFID 13-532 · Baked beans, canned in tomato sauce
What the numbers say
- Protein per calorie. Baked beans provide 6.2g of protein for every 100 kcal. Protein accounts for a quarter (25%) of their total energy.
- Low in fat and sugar. According to UK front-of-pack labelling, baked beans are rated ‘low’ for fat, saturated fat, and sugars per 100g. Their salt content is rated ‘medium’.
- Source of fibre. A 100g amount of baked beans contains 4.9g of fibre. A larger 200g portion provides 9.8g of fibre.
Baked Beans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 81 kcal 343 kJ |
4% | – |
| Protein | 5g | 10% | – |
| Fat | 0.5g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 15g | 6% | – |
| of which sugars | 4.8g | 5% | low |
| Fibre | 4.9g | – | – |
| Salt | 0.65g | 11% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in baked beans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 4g | 65 | 12g | 0.4g |
| 100g | 5g | 81 | 15g | 0.5g |
| 200g | 10g | 162 | 30g | 1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of baked beans for 20g or 30g of protein
- To reach a 20g protein target from baked beans alone, you would need to eat a 400g portion, which also contains 324 kcal and 2.6g of salt.
- A larger target of 30g of protein would require 600g of baked beans, providing 486 kcal and a significant 3.9g of salt.
- As the protein is moderate, baked beans work well combined with other foods to build a high-protein meal, contributing carbohydrates and fibre.
How it compares with other beans, pulses and soya foods
Among all 137 foods on our site, baked beans rank 113th for protein content per 100g. Within their specific group of 17 beans, pulses, and soya foods, they rank 17th, making them the lowest for protein concentration by weight. Other canned pulses contain more protein; for example, chickpeas have 8.4g and cannellini beans have 7.6g per 100g. Butter beans (5.9g) and garden peas (5.5g) also offer slightly more protein for the same weight. When measured by protein per 100 kcal, baked beans rank 16th in their group.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Baked Beans | 5g | 81 | 6.2g |
| Chickpeas | 8.4g | 129 | 6.5g |
| Butter Beans | 5.9g | 77 | 7.7g |
| Garden Peas | 5.5g | 70 | 7.9g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
Quick answers
Are baked beans a good source of protein?
Baked beans provide 5.0g of protein per 100g, which is less than other pulses like chickpeas (8.4g) or cannellini beans (7.6g). They are a moderate source of protein but a good source of fibre.
How much protein is in a 200g portion of baked beans?
A 200g portion of baked beans canned in tomato sauce contains 10.0g of protein, 30.0g of carbohydrates, and 162 kcal.
Are baked beans high in sugar?
Per 100g, baked beans contain 4.8g of sugars. According to the UK’s front-of-pack traffic light system, this is a ‘low’ amount of sugar.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.