Green Snap Beans (Cooked, Drained, Without Salt)
Green snap beans are a nutritious and versatile vegetable that can be enjoyed as a side dish or incorporated into a variety of recipes. When prepared without salt, they retain their natural flavor and health benefits. Here’s an overview of the nutritional profile of cooked green snap beans:
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 35 kcal |
| Protein | 1.89 g |
| Fat | 0.28 g |
| Saturated Fats | 0.064 g |
| Carbohydrates | 7.88 g |
| Fiber | 3.2 g |
| Sugar | 3.63 g |
| Calcium | 44 mg |
| Iron | 0.65 mg |
| Magnesium | 18 mg |
| Phosphorus | 29 mg |
| Potassium | 146 mg |
| Sodium | 1 mg |
| Zinc | 0.25 mg |
| Copper | 0.057 mcg |
| Manganese | 0.285 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 9.7 mg |
| Thiamin (Vitamin B1) | 0.074 mg |
| Riboflavin (Vitamin B2) | 0.097 mg |
| Niacin (Vitamin B3) | 0.614 mg |
| Vitamin B6 | 0.056 mg |
| Folate (Vitamin B9) | 33 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 32 mcg |
| Vitamin E | 0.46 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Green snap beans are naturally free from major allergens like dairy, gluten, nuts, and soy, making them a safe choice for most diets. However, it’s important to ensure they are not cross-contaminated with allergens during handling or preparation.
Dietary Preferences
Green snap beans are suitable for various dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Calorie
- Low-Sodium
- Diabetic-Friendly (due to their low sugar and moderate carbohydrate content)
- High-Fiber (beneficial for digestive health)
Health Benefits
Green snap beans are an excellent source of dietary fiber, which can help promote a healthy digestive system and maintain steady blood sugar levels. The presence of vitamin C supports immune function and skin health, while the potassium content aids in maintaining normal blood pressure. They are also rich in folate, an essential B-vitamin important for cell growth and metabolism.
Tips for Preparation
- Cooking Method: Green snap beans can be steamed, boiled, or stir-fried for a delicious and healthy side dish. Avoid adding excess salt if you are watching your sodium intake.
- Flavoring: Enhance the flavor by tossing with olive oil, lemon juice, garlic, or fresh herbs like thyme or basil.
- Storage: Store any leftover cooked snap beans in an airtight container in the refrigerator for up to 3 days. They can also be frozen for longer storage.
Conclusion
Green snap beans are not only easy to prepare but also a great addition to a balanced diet. Their low-calorie count and rich nutrient profile make them an excellent choice for anyone looking to boost their vegetable intake while enjoying a tasty and satisfying side dish.
