Baked Beans — calories & nutrition
By Jenny Updated
Baked beans are a British staple that punches well above its weight nutritionally. At around 84 calories per 100g with 5g of protein, 14g of carbohydrates, and 4g of fibre, a half tin serves as a genuinely nutritious, filling meal component for under 175 calories. They're cheap, convenient, require no preparation, and deliver a meaningful amount of plant-based protein alongside complex carbohydrates.
The fibre in baked beans deserves particular attention. Four grams of fibre per 100g is impressive for a tinned food, and it includes both soluble and insoluble fibre. The soluble fibre helps slow digestion, steady blood sugar levels, and keep you feeling full for longer. Regular consumption of high-fibre foods is associated with reduced risk of heart disease, type 2 diabetes, and bowel cancer — the NHS recommends 30g of fibre per day and baked beans contribute meaningfully towards that goal.
On Slimming World, Heinz Baked Beans and most supermarket no-added-sugar varieties are Free Foods. This makes them one of the fastest, cheapest, and most satisfying Free Food options for a quick meal. Beans on a jacket potato with salad, beans stirred into a vegetable curry, or a simple eggs and beans breakfast all deliver a filling, nutritious meal without touching your Syn allowance.
Baked Beans nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) | Fibre (g) |
|---|---|---|---|---|---|
| 100g | 84 | 14 | 0 | 5 | 4 |
| Half tin, 207g | 174 | 29 | 1 | 10 | 8 |
| Full tin, 415g | 349 | 58 | 2 | 21 | 17 |
How Baked Beans compares
Calories per 100g
FAQs
How many calories are in baked beans?
Baked beans (Heinz or standard supermarket variety) contain approximately 84 calories per 100g. A half tin of 207g is around 174 kcal, and a full 415g tin is approximately 349 kcal. These are substantial numbers for a Free Food, but the high protein and fibre content makes them very filling. Reduced-sugar varieties are slightly lower in calories and are worth using if you're eating large portions regularly.
Are baked beans a Free Food on Slimming World?
Yes — Heinz Baked Beans and most standard supermarket baked beans are Free Foods on Slimming World. You can eat them without counting Syns. The plan recognises beans and pulses as protein-rich, fibre-dense foods that naturally regulate appetite. Baked beans in tomato sauce specifically count as Free rather than the beans alone, as the tomato sauce adds minimal calories. Always check the Slimming World app for current guidance, as premium or speciality varieties may differ.
Are baked beans good for weight loss?
Baked beans are a strong weight-loss food. The combination of protein and fibre keeps you full for an extended period after eating, which reduces total calorie intake throughout the day. Multiple studies have found that legume-based diets lead to greater weight loss than equivalent-calorie diets without legumes, likely due to satiety effects. At around 84 kcal per 100g, they're also very calorie-efficient. The main consideration is the sugar content in the tomato sauce — reduced-sugar versions are worth choosing where available.
What can I eat with baked beans on Slimming World?
Baked beans work brilliantly with countless Free Foods and HexA/HexB choices on Slimming World. Classic combinations include beans on a jacket potato or on toast using your HexB bread allowance. For a full cooked breakfast, add beans alongside poached eggs, grilled tomatoes, grilled mushrooms, and back bacon with all fat removed. Beans also work in vegetable-based curries, stirred into chilli, or used as a jacket potato filling with extra-light cream cheese for a creamy, high-protein, no-Syn meal.
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