Baked beans glycemic index
Baked beans has a glycemic index of 48, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 12 (medium).
Also known as: beans in tomato sauce, canned baked beans
- Serving150 g
- Available carbs26 g
- Fiber6.2 g
- Sugars12 g
- Protein7.1 g
- Calories141 kcal
Serving: about 3/4 cup cooked.
What to know
Canned baked beans in tomato sauce averaged a low GI of 48, despite the added sugar in the sauce. Reduced-sugar versions have a smaller glycemic load.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.5 g | 4 | Low |
| 100 g | 17 g | 8 | Low |
| 150 g · about 3/4 cup cooked | 26 g | 12 | Medium |
| 300 g · double serving | 51 g | 24 | High |
What the studies found
The value of 48 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 10 studies. Results are fairly consistent (40 to 57).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 40 · Australia 2006
- 40 · Canada 1981
- 40 · Australia 1985
- 44 · Australia 2006
- 46 · Australia 2006
- 47 · Australia 2006
- 49 · Australia 2006
- 53 · Australia 2006
- 57 · Australia 2003
- 57 · Canada 1986
Baked beans compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is baked beans low glycemic?
Yes. With a GI of 48, baked beans is in the low range (55 or less).
What is the glycemic load of baked beans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 12, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat baked beans?
With a GI of 48 and a medium glycemic load per serving, baked beans can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in baked beans?
A 150 g serving has about 32 g of total carbohydrate, including 6.2 g of fiber, leaving 25.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 94 kcal | 141 kcal |
| Carbohydrates | 21 g | 32 g |
| Available carbs | 17 g | 26 g |
| Fiber | 4.1 g | 6.2 g |
| Sugars | 8 g | 12 g |
| Protein | 4.8 g | 7.1 g |
| Fat | 0.4 g | 0.6 g |
Source: USDA FoodData Central, Beans, baked, canned, plain or vegetarian (SR Legacy, FDC 175182). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.