Yellow Snap Beans (Frozen, Unprepared) – Nutritional Information
Yellow snap beans, often referred to as wax beans or yellow beans, are a vibrant, nutritious vegetable commonly enjoyed frozen in many kitchens. With their delicate texture and subtle sweetness, they’re a versatile ingredient in a variety of dishes, from stir-fries to salads and stews. Below is a detailed breakdown of the nutritional benefits of frozen yellow snap beans (unprepared), so you can incorporate this healthy vegetable into your meals.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 33 kcal |
| Protein | 1.8 g |
| Total Fat | 0.21 g |
| Saturated Fat | 0.047 g |
| Carbohydrates | 7.58 g |
| Fiber | 2.8 g |
| Sugars | 2.22 g |
| Calcium | 42 mg |
| Iron | 0.86 mg |
| Magnesium | 22 mg |
| Phosphorus | 32 mg |
| Potassium | 186 mg |
| Sodium | 3 mg |
| Zinc | 0.26 mg |
| Copper | 49 mcg |
| Manganese | 0.385 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 12.9 mg |
| Thiamin (Vitamin B1) | 0.099 mg |
| Riboflavin (Vitamin B2) | 0.092 mg |
| Niacin (Vitamin B3) | 0.499 mg |
| Vitamin B6 | 0.042 mg |
| Folate | 15 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 0.05 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Yellow Snap Beans
Yellow snap beans are an excellent source of essential vitamins and minerals, making them an ideal addition to any diet. Here’s a breakdown of the key nutritional benefits:
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Low in Calories: At just 33 calories per 100g, yellow snap beans provide a light, nutritious option for anyone looking to manage their caloric intake without sacrificing flavor.
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High in Dietary Fiber: These beans are an excellent source of fiber (2.8g per 100g), supporting healthy digestion and helping to regulate blood sugar levels.
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Rich in Potassium: With 186mg of potassium per 100g, yellow snap beans help maintain healthy blood pressure levels and proper muscle and nerve function.
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Packed with Vitamin C: Offering 12.9mg of vitamin C, these beans help boost your immune system, improve skin health, and combat oxidative stress.
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Good Source of Iron and Calcium: Yellow snap beans provide essential minerals like iron (0.86mg) for energy and calcium (42mg) for strong bones and teeth.
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Full of Antioxidants: The beans contain manganese (0.385mg) and selenium (0.4mcg), which support the body’s antioxidant defenses and contribute to overall cellular health.
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Supports Healthy Metabolism: The presence of B-vitamins, such as niacin (0.499mg), thiamin (0.099mg), and riboflavin (0.092mg), helps in energy production and metabolism regulation.
Allergen Information
Yellow snap beans are naturally free from common allergens like gluten, dairy, nuts, and soy, making them a safe option for many individuals with food sensitivities or allergies. However, it’s always essential to check packaging for any potential cross-contamination, especially in processed or packaged products.
Dietary Preferences
- Vegan: Yellow snap beans are a plant-based food, making them suitable for vegan diets.
- Gluten-Free: This vegetable is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten sensitivities.
- Low-Calorie: With only 33 kcal per 100g, yellow snap beans are an ideal option for calorie-conscious individuals.
- High-Fiber: The beans’ fiber content makes them suitable for those seeking to increase their fiber intake for digestive health or to manage blood sugar levels.
Tips for Preparing Frozen Yellow Snap Beans
Frozen yellow snap beans are incredibly versatile and can be used in various recipes. Here are a few tips to enhance your experience:
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Thaw Before Cooking (Optional): While you can cook them directly from frozen, thawing the beans will help them retain a firmer texture when cooking, especially if you plan to sauté or stir-fry them.
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Boil or Steam: To maintain the nutrients, it’s best to steam or boil the beans for 3-5 minutes until tender yet still crisp. This retains most of the vitamins and minerals, especially vitamin C.
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Perfect for Stir-fries: Frozen yellow snap beans can be easily added to any stir-fry. Pair them with garlic, ginger, soy sauce, and your choice of vegetables for a quick, healthy meal.
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Use in Casseroles or Soups: Incorporate them into soups or casseroles, where their mild flavor blends perfectly with other ingredients.
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Flavor Variations: For a more robust flavor, consider seasoning the beans with spices like paprika, cayenne pepper, or freshly cracked black pepper.
Conclusion
Frozen yellow snap beans are a highly nutritious, low-calorie vegetable that provides essential nutrients such as vitamin C, potassium, and dietary fiber. These beans are easy to prepare, making them a convenient addition to your meals. Whether you’re adding them to a stir-fry, soup, or casserole, their vibrant color and mild taste will enhance any dish, all while supporting your overall health and wellness.
By including yellow snap beans in your diet, you’ll be boosting your intake of essential vitamins and minerals while enjoying a light, flavorful addition to your meals.
