Heinz baked beans calories come to 392 for one cup (253 g) and 155 per 100 g, using the USDA values for baked beans. The number to notice is not the calories but the salt: that cup carries 1,068 mg of sodium, 46% of the daily value, alongside a useful 13.9 g of fiber.
392kcal
1 cup · 253 g, baked, home prepared
14%protein
14 gProtein
55 gCarbs
13 gFat
How to burn off 392 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Baked, home prepared · per 253 g
Calories
392 kcal
Protein
14 g
Carbohydrate
55 g
Fat
13 g
Saturated fat
4.9 g
Cholesterol
13 mg
Sodium
1068 mg
Potassium
906 mg
Iron
5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Baked beans: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (253 g)
392
14 g
54.7 g
13 g
1,068 mg
20%
100 g
155
5.5 g
21.6 g
5.2 g
422 mg
8%
4 oz portion (113 g)
175
6.3 g
24.4 g
5.8 g
477 mg
9%
3 × 1 cup (253 g)
1,176
42 g
3,203 mg
5 × 1 cup (253 g)
1,961
70.1 g
5,338 mg
One cup is a 392-calorie side, not a garnish
A full cup of baked beans weighs 253 g and lands at 392 calories, about 20% of a 2,000-calorie day. That is more than many people expect from a side dish, because beans in sauce are dense and a cup looks small on a plate next to toast or a burger.
The smaller 4 oz portion (113 g) is the more realistic serving for most plates. It comes to 175 calories, 9% of the daily value, with 6.3 g of protein and 6.2 g of fiber. If you spoon beans straight from the pan, that is the portion worth picturing.
Seconds add up fast. Two cups (506 g) reach 784 calories, three cups hit 1,176, and a big pot of five cups (1,265 g) holds 1,961 calories. At a cookout, the serving spoon matters more than the brand on the label.
Carbs drive more than half the calories
Carbohydrates supply 56% of the calories in baked beans, fat 30% and protein 14%. Per 100 g that works out to 21.6 g of carbs, 5.2 g of fat and 5.5 g of protein. The sweet, thick sauce is the reason the carb share runs high and the fat share is not trivial for a legume.
Fiber is the bright spot. Every 100 g brings 5.5 g, and a full cup delivers 13.9 g against a daily value of 28 g. That is a strong figure for a side dish, and it is a big part of why a bowl of beans feels filling.
Protein is real but modest. A cup gives 14 g, about 28% of the daily value, which helps a breakfast plate but will not stand in for a main protein on its own. Saturated fat stays low at 1.9 g per 100 g.
Sodium is the row to watch
Baked beans carry 422 mg of sodium per 100 g, 18% of the daily value. A single cup reaches 1,068 mg, or 46% of the 2,300 mg daily value, before you count the toast, sausage or bacon that usually shares the plate.
Portion size swings this number hard. The 4 oz portion keeps sodium to 477 mg, 21% of the daily value, while two cups push it to 2,135 mg and three cups to 3,203 mg. If you watch sodium, the smaller scoop is the easiest lever you have.
Plain beans make the contrast clear. Cooked beans list 238 mg of sodium per 100 g, and plain pinto beans list just 1 mg. Most of the salt in baked beans comes with the sauce, not the bean itself.
Baked beans work best as one part of the plate
Because baked beans bring carbs, fiber and some protein, they pair well with a lean protein and a plate of vegetables. A 4 oz portion beside eggs or grilled chicken keeps the meal balanced without letting the beans take over the calorie count.
They also bring 358 mg of potassium per 100 g and only 5 mg of cholesterol, so the row that needs balancing is sodium. If the rest of the meal is salty, cut the beans back to a smaller spoonful rather than skipping them.
Heinz Baked Beans and similar canned versions are convenient, and convenience is exactly when portions drift. BodyPal can log baked beans from a photo, which makes it easier to see whether your scoop was closer to 175 or 392 calories.
How does baked beans compare?
Here is how baked beans compare with plain cooked beans and pinto beans, per 100 g and per usual serving.
Verdict: For fewer calories and far less salt, pick plain pinto beans: 143 calories, 9 g of protein and 1 mg of sodium per 100 g, against 155 calories and 422 mg here. Keep baked beans for when you want the sauce, and serve them in a smaller portion than the plain beans.
Most popular baked beans brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Heinz Baked Beans0.5 cup · 130 g100 kcal
The Heinz can is labeled 100 calories per 100 g, lower than the 155 of the home prepared beans above. Source: manufacturer labels / USDA FoodData Central.
Baked beans FAQs
How many calories are in a cup of baked beans?
About 392 calories in a 1 cup serving (253 g), which works out to 155 calories per 100 g.
Are baked beans good for weight loss?
A 100 g serving has 155 calories with 5.5 g of fiber and 5.5 g of protein. The Heinz canned version is labeled 100 calories per 100 g.
Baked beans or pinto beans: which has more calories?
Baked beans have 155 calories per 100 g and pinto beans 143, a difference of 12 calories.
How much protein is in baked beans?
About 5.5 g of protein per 100 g, so roughly 14.0 g in a 1 cup serving (253 g).
How many calories are in a 4 oz serving of baked beans?
A 4 oz portion (113 g) of baked beans has 175 calories, about 9% of the daily value. It also brings 6.3 g of protein, 6.2 g of fiber and 477 mg of sodium.
How much sodium is in a cup of baked beans?
One cup of baked beans holds 1,068 mg of sodium, 46% of the 2,300 mg daily value. Per 100 g the figure is 422 mg, so portion size changes the total a lot.
How much fiber do baked beans have?
Baked beans have 5.5 g of fiber per 100 g and 13.9 g in a full cup. Against a daily value of 28 g, one cup covers a large share of the day's fiber.
Are baked beans high in fat?
Baked beans have 5.2 g of fat per 100 g, and fat supplies 30% of their calories. Saturated fat is lower at 1.9 g per 100 g, and most of the energy comes from carbs.
How many calories are in two cups of baked beans?
Two cups (506 g) of baked beans come to 784 calories. That serving also carries 28 g of protein and 2,135 mg of sodium, close to a full day's sodium value.
