Green Snap Beans (Canned, Regular Pack, Solids in Liquid)
Green snap beans, typically found in canned form, are a convenient and nutritious vegetable option for a variety of dishes. They are rich in essential vitamins and minerals, offering a good source of fiber and low calories. This specific version comes in a regular pack with solids in liquid, making it a versatile addition to soups, casseroles, and side dishes.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 0.72 g |
| Fat | 0.17 g |
| Saturated Fat | 0.04 g |
| Carbohydrate | 3.27 g |
| Fiber | 1.5 g |
| Sugar | 1.25 g |
| Calcium | 29 mg |
| Iron | 1.02 mg |
| Magnesium | 13 mg |
| Phosphorus | 18 mg |
| Potassium | 92 mg |
| Sodium | 192 mg |
| Zinc | 0.36 mg |
| Copper | 37 mcg |
| Manganese | 0.205 mg |
| Selenium | 0 mcg |
| Vitamin C | 2.2 mg |
| Thiamin (Vitamin B1) | 0.015 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.2 mg |
| Vitamin B6 | 0.03 mg |
| Folate (Vitamin B9) | 26 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 13 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Green snap beans in canned form typically do not contain common allergens such as dairy, wheat, soy, or nuts. However, as with any canned product, cross-contamination during manufacturing is possible. Always check for specific allergy warnings on the label, especially if the beans are packed in a facility that processes other allergens.
Dietary Preferences
- Vegan: Yes, green snap beans are plant-based and suitable for vegan diets.
- Gluten-Free: Green snap beans are naturally gluten-free.
- Low Sodium Options: If you’re concerned about sodium intake, consider choosing low-sodium canned beans or rinsing the beans before use to reduce the sodium content.
- Kosher: Check for a kosher certification if needed, as it may vary by brand.
- Low-Fat and Low-Calorie: These beans are low in both fat and calories, making them a suitable option for those on calorie-restricted diets.
Cooking Tips & Advice
Green snap beans are a wonderfully versatile ingredient that can be used in a wide range of dishes. Whether you’re adding them to casseroles, mixing them into stir-fries, or simply serving them as a side dish, they offer a mild, slightly sweet flavor and satisfying texture. To preserve their nutritional value, try steaming or lightly sautéing the beans, rather than boiling them for extended periods.
If you’re looking for more flavor, consider pairing the beans with herbs and spices like garlic, onion, or black pepper. A drizzle of olive oil or a sprinkle of grated cheese can also enhance their natural flavor.
Conclusion
Canned green snap beans are a convenient and healthy pantry staple that can be used in numerous recipes. With their rich nutrient profile, including fiber, vitamins, and minerals, they provide a nourishing addition to any meal. Whether you’re cooking a quick weeknight dinner or preparing a family gathering, these beans offer a simple yet satisfying way to boost the nutritional value of your dishes.
