Yellow Snap Beans (Canned) – Nutritional Information & Ingredient Breakdown
Yellow snap beans, also known as yellow wax beans, are a delightful and versatile vegetable that can be enjoyed in a variety of dishes. Whether served as a side, mixed into stews, or as part of a salad, these beans offer a gentle crunch and a mild, sweet flavor. When canned, yellow snap beans retain much of their nutritional value, making them a convenient option for those who want to enjoy the benefits of this nutritious vegetable year-round.
Ingredients:
- Yellow Snap Beans (Canned)
- Preservatives and Solutions: Water, Salt (for preservation and flavor enhancement)
Nutritional Information per 100g Serving:
| Nutrient | Amount |
|---|---|
| Energy | 15.0 kcal |
| Protein | 0.8 g |
| Fat | 0.1 g |
| Saturated Fat | 0.023 g |
| Carbohydrates | 3.5 g |
| Fiber | 1.5 g |
| Sugar | 0.62 g |
| Calcium | 24.0 mg |
| Iron | 0.9 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 19.0 mg |
| Potassium | 98.0 mg |
| Sodium | 259.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.07 mcg |
| Manganese | 0.335 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 3.4 mg |
| Thiamin (Vitamin B1) | 0.025 mg |
| Riboflavin (Vitamin B2) | 0.051 mg |
| Niacin (Vitamin B3) | 0.2 mg |
| Vitamin B6 | 0.03 mg |
| Folate | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Yellow snap beans are naturally free of common allergens such as gluten, dairy, and nuts. However, those with sensitivity to sodium should be mindful of the salt content in canned versions, as the preservation process often includes added salt.
Dietary Preferences:
- Gluten-Free: Suitable for individuals following a gluten-free diet.
- Low-Calorie: With only 15 kcal per 100g, this is a great option for those seeking to reduce calorie intake.
- Vegan & Vegetarian-Friendly: This vegetable fits perfectly into plant-based diets.
- Low-Sodium Option Available: For those concerned with sodium intake, low-sodium versions of canned beans can be found in most stores.
Health Benefits & Cooking Tips:
Yellow snap beans are an excellent source of fiber, which aids digestion and supports heart health. The small amount of protein (0.8g per 100g) adds a slight boost to meals, making these beans a good complement to more protein-rich dishes. The vitamins and minerals present, such as Vitamin C (3.4 mg), Vitamin A (4.0 mcg), and potassium (98.0 mg), contribute to overall immune function, skin health, and heart health.
When preparing canned yellow snap beans, simply drain and rinse them to remove excess salt and preservatives, if necessary. They can be quickly sautéed with garlic and olive oil or mixed into soups, stews, or casseroles for added texture and flavor. They are also a perfect addition to pasta dishes and salads, lending their delicate sweetness to complement richer ingredients.
Conclusion:
Yellow snap beans, especially in their canned form, are a nutrient-dense, convenient, and versatile ingredient. Packed with essential vitamins and minerals, including fiber, potassium, and calcium, they offer numerous health benefits. Their mild flavor and easy preparation make them a perfect addition to a variety of dishes, from side vegetables to hearty main courses. Whether you’re looking to add a light crunch to a salad or create a comforting stew, yellow snap beans are a great choice that is both healthy and delicious.
