Draining and rinsing canned beans removes roughly 33% to 47% of the sodium, depending on the variety. That means a can with 400 mg of sodium per serving could drop to around 210–270 mg after a quick rinse under tap water. The reduction is significant enough to matter if you’re watching your salt intake, but it won’t turn a regular can into a low-sodium product.
Sodium Reduction by Bean Variety
A study conducted by Bush’s Beans tested five common varieties and measured sodium after draining and rinsing. The results were consistent across types:
- Garbanzo (chickpeas): 47% reduction
- Red kidney: 44% reduction
- Pinto: 42% reduction
- Great northern: 38% reduction
- Black beans: 34% reduction
Despite some variation in the numbers, the differences between varieties were not statistically significant. In practical terms, you can expect a similar benefit regardless of which type of bean you’re rinsing.
Draining Alone vs. Draining and Rinsing
Draining the canning liquid does some of the work, but rinsing adds a meaningful extra step. USDA research on canned vegetables illustrates the difference well. For canned peas, draining alone cut sodium by 5%, and rinsing removed an additional 7%. For canned corn, draining reduced sodium by 9%, and rinsing took off another 12%. The combined total for draining and rinsing across vegetables ranged from 9% to 23%.
Canned legumes (black beans, kidney beans, chickpeas) tend to show larger reductions than canned vegetables, likely because the beans themselves absorb less of the salty packing liquid during processing. Either way, the takeaway is the same: draining is good, but rinsing under running water for about 30 seconds roughly doubles the sodium you remove.
What This Means in Milligrams
A typical serving of canned beans (about half a cup) contains 300 to 500 mg of sodium. If you drain and rinse, you’re looking at roughly 160 to 330 mg per serving instead. For context, the American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal target of 1,500 mg for most adults. Shaving 150 to 200 mg off a single ingredient adds up fast when you’re building a meal with multiple components.
If you need even less sodium, look for cans labeled “no salt added.” These products have no salt added during processing, though they may still contain small amounts of naturally occurring sodium. Products labeled “low sodium” must contain 140 mg or less per serving.
Does Rinsing Affect Nutrition or Flavor?
The main trade-off with rinsing is losing some water-soluble nutrients, though the loss is modest. Beans are packed with fiber and protein, both of which stay put in the bean itself. Some potassium and B vitamins can leach into the canning liquid, so you do lose a small amount when you pour it off. For most people, the sodium reduction outweighs the minor nutrient loss.
Rinsing also washes away the starchy, slightly viscous liquid that clings to canned beans. This is a positive if you’re adding beans to salads or grain bowls, where you want distinct, clean-tasting beans with a firmer bite. But if you’re making soup or chili, that starchy liquid can actually help thicken the broth and add body. In those cases, you might choose to drain without rinsing, or skip both steps entirely and stir everything into the pot.
How to Rinse for Maximum Effect
The technique is simple. Open the can, pour the beans into a colander or fine-mesh strainer, and let the packing liquid drain for a few seconds. Then hold the strainer under cool running water, gently shaking or stirring the beans so water reaches all surfaces. About 30 seconds is plenty. You don’t need to soak them or scrub them. Pat dry with a paper towel if you’re using them in a salad or roasting them.
One thing to keep in mind: the sodium listed on the nutrition label reflects the entire can, liquid included. If you always drain your beans before eating, you’re already consuming less sodium than the label suggests. Rinsing just takes it a step further.