Green Snap Beans (Raw)
Green snap beans, also known as string beans or snap peas, are a nutritious and versatile vegetable that is commonly enjoyed in a variety of culinary dishes. Rich in vitamins, minerals, and fiber, these beans offer a healthy addition to meals, whether they’re sautéed, steamed, or used in salads. Here’s a detailed breakdown of their nutritional profile:
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 1.83 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 6.97 g |
| Fiber | 2.7 g |
| Sugar | 3.26 g |
| Calcium | 37 mg |
| Iron | 1.03 mg |
| Magnesium | 25 mg |
| Phosphorus | 38 mg |
| Potassium | 211 mg |
| Sodium | 6 mg |
| Zinc | 0.24 mg |
| Copper | 0.069 mcg |
| Manganese | 0.216 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 12.2 mg |
| Thiamin (B1) | 0.082 mg |
| Riboflavin (B2) | 0.104 mg |
| Niacin (B3) | 0.734 mg |
| Vitamin B6 | 0.141 mg |
| Folate | 33 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 35 mcg |
| Vitamin E | 0.41 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Green snap beans are naturally free from common allergens like gluten, dairy, and nuts. However, as with any food, cross-contamination can occur, so it is always important to ensure they are prepared in a safe environment if there are specific allergies involved.
Dietary Preferences:
- Vegan-Friendly: Green snap beans are plant-based, making them suitable for vegan and vegetarian diets.
- Gluten-Free: Naturally free of gluten, making them a safe option for those with gluten sensitivity or celiac disease.
- Low-Fat: With only 0.22g of fat per 100g, snap beans can be enjoyed on low-fat diets.
- High in Fiber: With 2.7g of dietary fiber per serving, snap beans are an excellent choice for those looking to improve digestive health.
- Low-Calorie: At just 31 kcal per 100g, they are a great addition to low-calorie or weight management diets.
Health Benefits:
Green snap beans are a great source of vitamins and minerals, providing a solid amount of Vitamin C, which supports immune function and skin health. They also contain a variety of B vitamins, essential for energy production and metabolism. With significant amounts of potassium and magnesium, green snap beans support heart health and help regulate blood pressure. The high fiber content promotes digestive health and helps maintain a healthy weight.
These beans are an excellent choice for those seeking to increase their intake of plant-based foods without compromising on nutrition. They are also a good source of antioxidants like Vitamin A and Vitamin E, which help combat oxidative stress and support healthy vision and skin.
Usage Tips:
Green snap beans can be enjoyed in a variety of ways. They can be lightly sautéed with garlic and olive oil, added to stir-fries, or simply steamed for a light side dish. They also pair well with other vegetables in salads or roasted for a slightly caramelized flavor. Fresh snap beans can be stored in the refrigerator for several days, or they can be blanched and frozen for later use.
Conclusion:
Whether enjoyed as a fresh side dish, tossed in a salad, or as a vibrant addition to soups and stews, green snap beans are a delicious and nutritious food that can be seamlessly incorporated into a healthy diet. Packed with essential nutrients like vitamins, minerals, and fiber, these beans offer a wealth of health benefits while being low in calories and fat. They are an excellent choice for anyone looking to maintain a balanced and nutritious eating plan.
