Yellow Snap Beans (Raw)
Yellow snap beans, also known as wax beans, are a vibrant and nutritious vegetable that brings a delightful crunch and subtle flavor to your meals. These beans are an excellent addition to salads, stir-fries, or as a side dish, offering both taste and a variety of health benefits. High in fiber, low in calories, and packed with vitamins and minerals, yellow snap beans are a wholesome choice for anyone looking to enhance their diet with fresh, plant-based ingredients.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 1.82 g |
| Fat | 0.12 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 7.13 g |
| Fiber | 3.4 g |
| Sugar | 3.27 g |
| Calcium | 37 mg |
| Iron | 1.04 mg |
| Magnesium | 25 mg |
| Phosphorus | 38 mg |
| Potassium | 209 mg |
| Sodium | 6 mg |
| Zinc | 0.24 mg |
| Copper | 69 mcg |
| Manganese | 0.214 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 16.3 mg |
| Thiamine (B1) | 0.084 mg |
| Riboflavin (B2) | 0.105 mg |
| Niacin (B3) | 0.752 mg |
| Vitamin B6 | 0.074 mg |
| Folate | 37 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.41 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yellow snap beans are naturally gluten-free and do not contain common allergens such as dairy, soy, nuts, or eggs. However, it is always advisable to check for any cross-contamination if purchasing pre-packaged beans, particularly if you have severe allergies.
Dietary Preferences
- Vegan: Suitable for a plant-based diet.
- Vegetarian: Perfect for vegetarians.
- Gluten-Free: Naturally free from gluten.
- Low-Calorie: Ideal for those on a low-calorie diet.
- High in Fiber: A great option for those seeking to increase fiber intake for digestive health.
Health Benefits
Yellow snap beans are an excellent source of vitamin C, which supports the immune system and promotes healthy skin. Additionally, they provide essential minerals such as potassium, which helps in maintaining healthy blood pressure levels, and iron, which is important for oxygen transport in the body. The fiber content in yellow snap beans aids digestion, promotes satiety, and helps regulate blood sugar levels. With their low fat and calorie content, they make an ideal addition to a weight management plan.
The magnesium and phosphorus found in these beans contribute to bone health, while the small amounts of zinc, copper, and manganese support overall metabolic function and cellular health. These beans also offer a good dose of folate, which is vital for cell division and especially important for pregnant women to prevent neural tube defects.
Tips for Enjoyment
Yellow snap beans can be enjoyed raw in salads or lightly steamed to retain their crunchy texture and vibrant color. For a simple side dish, sauté them with a bit of olive oil, garlic, and your favorite herbs. You can also add them to soups, stews, or casseroles for a nutritious and flavorful boost. If you’re looking for a quick snack, consider pairing them with hummus or a tangy dip for an added punch.
Conclusion
Yellow snap beans are not only a colorful and versatile vegetable but also a nutritional powerhouse packed with vitamins, minerals, and fiber. Whether you’re looking to improve your digestive health, boost your immune system, or add some fresh crunch to your meals, yellow snap beans are a fantastic choice. Incorporating them into your diet is an easy and delicious way to enhance your overall health while enjoying the bright, crisp flavors they bring to your plate.
