What is the Difference between Dry Beans and Canned Beans?

Beans are a common ingredient in the Mediterranean Diet because they offer a great source of fiber and protein to many meals. But what is the difference between dry beans and canned beans? Should you be using one variety over the other? Breaking down the major differences in today’s post.

Why Beans Make a Great Addition to Meals

We love adding beans to meals. They are filling and add a heartiness to many dishes like soups, salads and side dishes. Whenever we enjoy plant based meals, like for our Meatless Monday dinners, you’ll typically find beans on the menu in some way.

In addition to texture and heartiness, beans offer a lot of Dietary Fiber and protein. Fiber is One Thing Missing From Most People’s Diets even though it can help reduce cholesterol, blood pressure and offer a reduced risk for heart disease.

As if those reasons weren’t enough, beans are also very budget friendly. You can typically purchase a can of beans or a ban of dried beans for less than $2. If you’ve been to the store lately and seen the price of meat…you understand why we love beans so much.

What is the Difference Between Dry Beans and Canned Beans

Both types of beans have their pro’s and con’s. However, in terms of nutrition there is not much nutritional difference between the two besides the sodium content.

We break down the major differences between the two below…

Dry Beans

• cost less per serving than canned beans
• take longer to prepare since you typically have to rinse, sort and soak them up to 24 hours
• less sodium and better ability to control the sodium added during cooking
• more control over texture do to being able to adjust cooking time
• more options to add flavors during cooking process (for example – garlic, onion, herbs, spices)

Canned Beans

• precooked so no need to soak
• faster to prepare/cook
• more convenient to quickly add to meals
• budget friendly

So Which Should You Choose?

Either one, depending on what you will be using them for. We do recommend if using canned beans that you try and find the type with the lowest sodium content.

If you are looking for a quick, simple bean to add to salads or cook quickly during the week, we recommend canned beans.

If you are creating a soup that you’ll be simmering for a long time over the stove, dry beans might hold up better texture wise in dishes like this.

In the end, beans are beans. If you have a preference between canned or dry then follow your preferences. Do what works for you.

Some of Our Favorite Ways to Use Beans

Beans are a pantry staple in our house. We enjoy them often. Some of our favorite ways to use them include the following –

Easy Bean Salad

During the summer, we make a big batch of the Easy Bean Salad at least once a week. It’s perfect for quick weekday lunches. The beans offer great texture and keep you full so long!

Latin Black Bean Soup

Beans and soup are a match made in heaven. This Latin Black Bean Soup is so flavorful and perfect on chilly winter evenings. You can adjust the heat level to your liking.

Black Bean Stuffed Sweet Potato

An easy and quick weekday lunch thanks to canned black beans. This recipe is from our cookbook, The Mediterranean diet Made Easy. They are so good and require just a handful of ingredients.