Green Snap Beans (Canned, No Salt Added, Drained & Solids)
Introduction:
Green snap beans, also known as string beans or green beans, are a popular and versatile vegetable that can be enjoyed in a variety of dishes. Often found in canned form, these beans retain their fresh, tender texture and bright green color while offering a nutritious addition to any meal. When selecting canned green beans, choosing options with no added salt allows you to better control sodium intake while still enjoying their crisp and flavorful bite.
Here is a detailed breakdown of the nutritional information and health benefits of canned green snap beans (no salt added, drained solids), making them a great choice for those looking to incorporate more vegetables into their diet.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 1.12 g |
| Total Fat | 0.46 g |
| Saturated Fat | 0.103 g |
| Carbohydrates | 4.32 g |
| Fiber | 1.9 g |
| Sugars | 0.78 g |
| Calcium | 38.0 mg |
| Iron | 1.06 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 20.0 mg |
| Potassium | 96.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.034 mg |
| Manganese | 0.163 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 2.8 mg |
| Thiamin (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.046 mg |
| Niacin (Vitamin B3) | 0.206 mg |
| Vitamin B6 | 0.03 mg |
| Folate (Vitamin B9) | 28.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 18.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Canned green snap beans are not only low in calories but are also an excellent source of dietary fiber, making them great for digestive health. The fiber content can help to regulate bowel movements and prevent constipation. Additionally, the beans offer a modest amount of protein, which is essential for muscle repair and growth, making them a valuable addition to a balanced diet.
Minerals and Vitamins:
- Calcium and magnesium contribute to bone health, while iron and phosphorus support red blood cell formation and energy production.
- The potassium content is essential for regulating blood pressure, and the small amount of zinc helps maintain immune function and skin health.
- The green beans also provide vitamin A, promoting healthy vision, and vitamin C, which is crucial for immune health and skin regeneration.
- Folate, important for cell division and the prevention of neural tube defects, is present in a beneficial amount, making this vegetable a great option for pregnant women.
Low in Sodium:
A key benefit of selecting canned green beans with no added salt is their minimal sodium content, making them suitable for those monitoring their salt intake. Sodium is essential for maintaining fluid balance in the body, but excessive consumption can lead to high blood pressure and kidney issues. By opting for “no salt added” versions, you can enjoy the natural taste of the beans without excess sodium.
Allergen Information
Green snap beans (canned, no salt added, drained solids) are naturally free from common allergens like gluten, dairy, and soy. This makes them a safe and inclusive choice for a wide range of dietary needs. However, always double-check the label for any processing-related allergens if you’re purchasing packaged products, as cross-contamination may occur in some facilities.
Dietary Preferences
- Vegan & Vegetarian Friendly: Green beans are naturally plant-based and suitable for both vegan and vegetarian diets.
- Low-Sodium Diets: These beans are a great choice for those looking to limit sodium intake, as the no-salt-added variety keeps sodium levels very low.
- Gluten-Free: They are inherently gluten-free, making them safe for individuals with gluten sensitivity or celiac disease.
- Low-Calorie Diets: With only 22 kcal per 100g serving, they are an excellent option for those managing their calorie intake.
Cooking Tips and Advice
Green beans are a versatile ingredient that can be used in a variety of ways, whether as a side dish, in casseroles, or added to salads and soups. When using canned beans, consider sautéing them with a touch of olive oil, garlic, and herbs for extra flavor. You can also blend them into a smooth puree for soups or baby food.
For those who prefer a slightly crispier texture, try roasting the beans with a sprinkle of your favorite spices or even grilling them to bring out their natural sweetness. Canned green beans are already cooked, so they require minimal preparation.
Conclusion
Green snap beans (canned, no salt added, drained solids) are a convenient, nutritious option that provides a variety of essential vitamins and minerals, while being low in calories and sodium. They are a fantastic addition to any diet, offering benefits for digestive health, bone strength, and immune function, among others. Whether you’re following a specific dietary plan or simply looking to add more vegetables to your meals, these beans are a versatile and healthy choice.
