Beans are one of the most natural foods you can eat, so are they gluten-free? Yes. Plain canned black beans are usually just beans, water and salt. The ones to watch are seasoned beans and dry beans with stray grains. Here’s what to know.
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What Are Black Beans?
Black beans are part of the legumes family. You may also know them as turtle beans. This is because they have a hard exterior and an almost shell-like appearance. Like other legumes, black beans are extremely good for you. They are high in protein and fiber and are great when working towards a balanced diet. You can buy them in a bag dry, or more commonly, in a can.
Are Black Beans Gluten-Free?
If you buy black beans dry and in their purest form, they should be gluten-free. They will have no additives and will be as natural as they come. They’re also a great source of fiber, which can be hard to get enough of on a gluten-free diet.
However, even with dry black beans, there is a chance of cross-contact. This means that although there are no gluten-containing ingredients in the beans, due to growing and packaging methods – the end product may contain traces of gluten. Gluten Free Watchdog advises picking through dry lentils for stray grains and rinsing them well, and that’s a good habit with any dry beans too.
To put it simply, more often than not, black beans are gluten-free.
Are Beans Gluten-Free?
Yes. Whether it’s black beans, pinto beans, garbanzo beans – naturally, they are all gluten-free. And all work well in a gluten-free diet. However, much like the black beans, there’s a chance of cross-contact, so always be sure to read any ingredients labels carefully and avoid bulk bins, where shared scoops make cross-contact more likely. We cover a close cousin in do lentils contain gluten?
Are Canned Black Beans Gluten-Free?
Usually, yes. Plain canned black beans are typically just beans, water and salt. Seasoned, refried or “in sauce” beans can include flavorings or thickeners, so read those labels for wheat, barley, rye or malt, even if it’s a brand you know (see do refried beans have gluten?). A gluten-free label is extra reassurance.
Gluten-Free Bean Brands
Plain beans are low-risk, but here are a few brands and shops to know about.
Edison Grainery
Edison Grainery sells organic dry beans online and markets its products as gluten-free. Gluten Free Watchdog reported stray grains in Edison Grainery lentils back in 2016 and 2017, so sort and rinse anything you buy dry, from any brand.
Nuts.Com
Nuts.Com is the perfect place to buy any legumes you may need. They have a whole host of options – including organic and not. They have a gluten-free section and a separate certified gluten-free section on their site. If you have celiac disease, stick to the certified ones.
Goya Organic Black Beans
Goya’s Organic Black Beans are labeled gluten-free, and the ingredients are just organic black beans, water and sea salt. You’ll find Goya in most US grocery stores.
La Preferida
A brand you’ll often see in grocery stores is La Preferida. We couldn’t confirm a gluten-free claim on their black beans, so check the can’s ingredients and label.
Of course, ingredients are subject to change at any time – even on products that you’re familiar with. So be sure to check any ingredients labels before purchasing.
Conclusion
I hope this article has helped to answer the question: are canned black beans gluten-free? And give you some ideas on where to shop for your beans. Plain canned black beans are almost always gluten-free. As long as you’re mindful of any purchases you make, and opt for products with a gluten-free label when you can – it’s easy to enjoy beans!
The warning signs and ingredients to look out for are:
- Cross Contact (may carry a “may contain” label)
- Gluten-containing additives
- Gluten-containing flavoring
- Any other signs of gluten (wheat, rye, barley, etc.)
Looking for ways to use them? Try our homemade hummus or browse our gluten-free meals and world foods hub.
Sources: Goya Organic Black Beans; Gluten Free Watchdog: lentils and cross contact; Gluten Free Watchdog: Edison Grainery lentils.
Club Gluten Free shares practical, well-researched guides to gluten-free ingredients, products, restaurants and recipes. We check manufacturer statements and celiac organization guidance, and update our guides when products change.