Shell Beans (Canned, Solids in Liquid) – Nutritional Information
Description:
Canned shell beans, packed in liquid, offer a convenient and nutritious addition to your meals. These beans provide a balance of macronutrients, including carbohydrates, proteins, and fiber, making them an excellent source of energy and essential nutrients. The liquid in which the beans are canned also contains some vitamins and minerals, further enhancing the nutritional profile of this ingredient.
Nutritional Breakdown (per 100g):
| Nutrient | Value |
|---|---|
| Energy | 30 kcal |
| Protein | 1.76 g |
| Fat | 0.19 g |
| Saturated Fats | 0.023 g |
| Carbohydrates | 6.19 g |
| Fiber | 3.4 g |
| Sugar | 0.63 g |
| Calcium | 29 mg |
| Iron | 0.99 mg |
| Magnesium | 15 mg |
| Phosphorus | 30 mg |
| Potassium | 109 mg |
| Sodium | 334 mg |
| Zinc | 0.27 mg |
| Copper | 0.08 mcg |
| Manganese | 0.382 mg |
| Selenium | 2.1 mcg |
| Vitamin C | 3.1 mg |
| Thiamin (B1) | 0.032 mg |
| Riboflavin (B2) | 0.054 mg |
| Niacin (B3) | 0.205 mg |
| Vitamin B6 | 0.049 mg |
| Folate | 18 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 11 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Shell beans are naturally gluten-free and do not contain any major allergens like dairy, soy, or nuts. However, those with legume allergies should avoid consuming shell beans, as they belong to the legume family. Always check labels to ensure no added ingredients that might contain allergens, especially when buying canned varieties.
Dietary Preferences:
- Gluten-Free
- Vegan
- Vegetarian
- Low in Saturated Fat
- High in Fiber
Advice:
Canned shell beans are a versatile ingredient, perfect for soups, stews, salads, and as a side dish. They are also an excellent source of plant-based protein and fiber, making them a great choice for anyone following vegetarian or vegan diets. When using canned beans, rinse them well to reduce excess sodium. These beans also provide a good amount of magnesium, potassium, and iron, making them beneficial for bone and heart health.
Conclusion:
Shell beans canned in liquid are a nutritious and convenient addition to your pantry. They are rich in essential vitamins and minerals while being low in calories and fat. Their versatility and ease of use make them an ideal choice for a variety of dishes, from hearty casseroles to light salads.
