Beans

Rinse before you weigh, always. All seven canned records already reflect a drained-and-rinsed state, so the sodium figures in the table, from 164 mg for cannellini up to 223 mg for great northern per 100 g, are the after number. Rinsing an unrinsed can lowers its sodium by roughly 40 percent^rinse, and that reduction never shows up in this dataset because every can here was measured after rinsing, not before. Drain the liquid and run the beans under water before you log them, or the label number is the one you're actually eating.

Fiber and protein move independently, so pick the record, not the category. Per 100 g, canned pinto carries the most fiber on this page at 7.1 g, canned chickpeas the least at 5.9 g. Protein runs a different order, kidney dark red highest at 7.8 g, navy lowest at 6.6 g. A tracker entry that just says "beans" averages away both numbers and hands you neither one accurately. Match the record to the can in your pantry.

The dry records carry almost no sodium, and that's a fact about the bean, not the recipe. Dry cannellini reports 0 mg per 100 g, dry blackeye pea 3 mg, dry chickpea 9 mg. None of that comes from a can. Whatever salt lands in the pot is yours to log separately, because no dry record here can account for it.

No conversion from dry weight to cooked weight lives on this page. This page has no matched record for the cooked, drained weight a home pot of beans lands at, only the raw dry weight going in and the canned drained weight of a different bean coming out. If you soak and boil dry beans yourself, weigh what leaves the pot on a scale and log against the matching canned record as the closest source-backed stand-in for its macros, rather than scaling the dry number by an unsupported yield.

Sugar is not measured on any of the ten records here, canned or dry. The table marks it unavailable rather than filling in a zero, and no bean on this page supports a sugar claim in either direction.

Fiber, where a normal portion actually moves the number. The pinto and kidney dark red records both clear 9 g of fiber at their 130 g RACC, and the table doesn't split that gram count into soluble and insoluble types. What each type does mechanically is covered in soluble fiber and resistant starch. What this page can prove is the total, and the total holds regardless of which canned variety is in the bowl.

Plant protein, stacked rather than claimed complete. Beans are a real protein source without being a complete one on their own, short on the sulfur amino acids that grains carry in surplus. Rice supplies what beans are short on, which is most of why the two show up together in dishes that predate any name for complementary protein. The mechanism sits in plant-based proteins. What this page can check is the protein total, 6.6 to 7.8 g per 100 g across the canned records, and that number does not move based on what sits next to it on the plate.

The Mediterranean pattern, as frequency rather than as an ingredient. Beans anchor that dietary pattern the way olive oil anchors its fat, a near-daily legume serving rather than an occasional side. That pattern is described in Mediterranean diet. One can of beans does not make a diet Mediterranean. The pattern is the habit, not the item.

Blood sugar, read through fiber and protein rather than a GI figure this page doesn't carry. Legumes tend toward a slower glucose rise than refined starches, largely a function of the fiber and protein sitting alongside the carbohydrate. Glycemic index covers the mechanism, and the ranked list of low-glycemic foods shows where beans sit against other carb sources. Log the fiber and protein columns on this page and let those numbers carry the argument instead of a GI number that isn't on it.

Where it doesn't fit. The same fiber load that makes beans useful for satiety is exactly what you don't want two or three hours before a hard session. Save the canned record for a recovery meal or a normal training day, not for the plate right before intervals.

The decision rule: log the canned record that matches your rinsed can, log the dry record only for what goes into the pot before cooking, and treat fiber and protein as the two numbers this page can prove. Sodium reduction from rinsing needs the citation, not the table, because every canned record here already reflects the after state.