The Best Vegetarian Protein to Buy at Costco, According to Dietitians

Whether you’re trying to eat less meat or are full-on vegan or vegetarian, plant-based proteins are key for well-rounded meatless meals. They also happen to be great for your health, reducing the risk of heart disease, stroke, type 2 diabetes, obesity and some cancers. No wonder plant-based eating is on the rise!

If you’re a Costco shopper, one vegetarian protein stands out, namely canned black beans. In addition to protein, canned black beans are full of fiber, vitamins, minerals and antioxidants. And that’s only the beginning!

Read on to learn why we’re big fans of canned black beans (and plant proteins in general!), plus simple, tasty ways to incorporate them into your meals and snacks.

Why We Love Black Beans

“Black beans are a great example of a single food that promotes heart health, blood sugar balance and even a stronger gut microbiome,” says Alyssa Simpson, RDN, CGN, CLT, an Arizona-based dietitian specializing in digestive health.

Chalk it up to their impressive nutritional profile. “Black beans are a standout plant-based protein because they combine high-quality protein with gut-friendly fiber, supporting steady energy and digestion,” says Simpson. This combo also promotes blood sugar regulation. In addition to 8 grams of protein, one half-cup of canned black beans delivers a whopping 9 grams of good-for-you fiber.

These mighty little beans boast a unique fiber called resistant starch. As the name suggests, this type of fiber resists digestion in the small intestine. So, after you eat resistant starch, it travels undigested to the colon, where it’s fermented by the healthy live bacteria that reside there. This, in turn, leads to the production of magical compounds called short-chain fatty acids that help reduce inflammation throughout the body. Resistant starch has another neat trick: Research reveals it may also help lower cholesterol.

And while we often hear how important it is to eat the rainbow, don’t underestimate monochrome-colored foods like black beans. Their deep, dark hue is an indicator of their substantial anthocyanins, bioactive compounds that may help reduce the risk of type 2 diabetes, says Sheri Gaw, RDN, CDCES, a dietitian specializing in plant-focused nutrition. ,

If all that weren’t enough, these little powerhouses deliver iron and magnesium, two nutrients many of us don’t get enough of, says Simpson. Canned black beans are also rich in potassium, a mineral that helps regulate blood pressure. Research has found that consuming black beans may also lower blood pressure by promoting blood vessel relaxation (kidney beans may do this, too!). Yes, some brands do contain added sodium. However, you can wash away as much as 40% of their sodium by rinsing them.

All of this nutrition comes in a convenient, budget-friendly package. Plus, you’ll pay far less for canned beans than for animal proteins like meat, chicken or fish. Canned black beans are also shelf-stable. So, you can buy them in bulk without worrying that they’ll spoil in your fridge before you can use them.

Health Benefits of Plant-Based Proteins

“Plant-based proteins are nutrient powerhouses that support overall health by delivering fiber, antioxidants and essential amino acids,” says Simpson. “In my practice, I’ve seen clients thrive with more energy and improved gut health simply by incorporating more plant-based protein options.” Longer-term, their antioxidants may combat oxidative stress that can trigger inflammation, linked to chronic illnesses like cancer, heart disease, diabetes and more. 

Plant-based proteins contain negligible saturated fat, especially compared to animal proteins, like red and processed meats and full-fat dairy. That’s important because saturated fat can raise levels of unfavorable LDL cholesterol, potentially increasing the risk of heart disease or stroke. So, swapping in more plant proteins for animal proteins can help you get the protein you need while protecting your heart. Turns out, their heart-healthy profile isn’t just about their low saturated fat content. They’re also packed with cholesterol-lowering soluble fiber.

How to Incorporate Black Beans

There are loads of easy, delicious ways to add black beans to your meals and snacks. The best part is that since they’re canned, they’re ready to eat or add to your meal as is, no soaking or cooking required! Just pop open the can and transfer them right into your dish. 

If you could use some ideas, these tips can get you started.

• Toss Them into Salads or Grain Bowls. For a speedy lunch or light dinner, try them in our Black Bean-Quinoa Bowl or this No-Cook Black Bean Salad. Or, get a jump-start on your day with our nutrient-packed anti-inflammatory breakfast bowl. 
• Swap Them for Meat. Simpson is a big fan of using black beans instead of meat for tacos and enchiladas. Or, try them in these Sweet Potato-Black Bean Burgers. You’ll never miss the meat!
• Transform Them into Soup. Black beans are a genius way to pump up the fiber and protein in soup.This Spicy Black Bean Soup is a classic!  
• Blend Them into Dips. Beans aren’t just for breakfast, lunch or dinner. They’re also a fantastic way to add plant-based goodness to snacks. Beat snack-time boredom with this Black Bean Hummus or our Loaded Black Bean Dip. 

The Bottom Line

Canned black beans are packed with plant-based protein, vitamins, minerals and antioxidants. Plus, they’re rich in fiber for better digestion and a healthier heart. And speaking of heart health, they’re naturally low in saturated fat, so they won’t raise your cholesterol. Black beans are also incredibly versatile, not to mention inexpensive. So, next time you’re at Costco, toss a pack of canned black beans into your cart. They’re sure to please your taste buds, your wallet and your body!