Yellow Snap Beans (Cooked, Blended, Dried, with Salt)
Yellow snap beans, often referred to as wax beans, are a nutritious and versatile vegetable that offers a delightful balance of flavor and health benefits. When cooked, blended, and dried with salt, these beans provide a deliciously savory snack or an excellent side dish. They are rich in essential vitamins, minerals, and dietary fiber, making them a wholesome addition to various meals. Below is an overview of the nutritional profile and health benefits of yellow snap beans, with a particular focus on their energy content, macronutrient composition, and micronutrient density.
Nutritional Information (Per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 35.0 kcal |
| Protein | 1.89 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.064 g |
| Carbohydrates | 7.88 g |
| Fiber | 3.3 g |
| Sugars | 3.63 g |
| Calcium | 46.0 mg |
| Iron | 1.28 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 39.0 mg |
| Potassium | 299.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.36 mg |
| Copper | 0.103 mcg |
| Manganese | 0.294 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 9.7 mg |
| Thiamin (B1) | 0.074 mg |
| Riboflavin (B2) | 0.097 mg |
| Niacin (B3) | 0.614 mg |
| Vitamin B6 | 0.056 mg |
| Folate | 33.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.46 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yellow snap beans are naturally gluten-free, dairy-free, and nut-free, making them an excellent choice for those with common food allergies. As they are simply prepared with salt, they should be safe for most individuals, but always ensure no cross-contamination with allergens during preparation, especially if packaged or processed.
Dietary Preferences
Yellow snap beans are suitable for various dietary preferences and needs, including:
- Vegan and Vegetarian: These beans are plant-based, making them perfect for both vegan and vegetarian diets.
- Gluten-Free: Ideal for individuals with gluten sensitivity or celiac disease.
- Low-Calorie: With just 35 calories per 100g serving, they are an excellent choice for those following a low-calorie or weight management diet.
- High-Fiber: The 3.3g of fiber per serving contributes to digestive health and satiety.
Health Benefits & Advice
Yellow snap beans provide an array of essential nutrients, from vitamin C and folate to potassium and magnesium, that support overall health. The fiber content promotes healthy digestion, while potassium aids in maintaining proper heart and muscle function. Iron and magnesium are crucial for maintaining energy levels and supporting a healthy metabolism.
For those looking to boost their intake of vitamins and minerals, yellow snap beans are a great option. Whether served as a simple side dish or incorporated into soups, salads, or stews, these beans add both flavor and nutritional value to any meal.
Conclusion
Yellow snap beans are a vibrant, nutrient-dense vegetable that should be a staple in your diet for their versatility and health benefits. Low in calories yet high in fiber, vitamins, and minerals, they offer a satisfying addition to your meals while supporting your well-being. Whether you’re following a specific dietary preference or simply looking for a tasty way to improve your nutrition, yellow snap beans are a fantastic choice.
