Nutritional Facts of Green Beans
June 23, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Green beans also called snap beans or string beans. They belongs to the flowering plants of Fabaceae family and are classified as legumes. Green beans originated in Peru and spread to South and Central America by way of the migrating Indian tribes. Beans are inexpensive and healthy. This article tells you about the nutritional facts of green beans.
Green beans are not only nice and crunchy but are low-calorie food and also they provide many key nutrients. Most of green beans energy is stored within the seed. Without even using fertilizer, green beans have enough food to nourish them until their first true leaves appear. They can be cooked in many different ways, including boiling, frying, and baking, and are used in several traditional dishes throughout the world.
Green beans, string beans, or snap beans are a rich source of vitamins A, C, and K, and of folic acid and fiber. They have similar nutritional benefits to snap peas and okra. Farmers harvest green beans while the beans are still in their pod before they have had a chance to mature. There are more than 130 varieties of green beans. It is important to rinse and drain canned beans to reduce sodium content
Benefits
Consumption of fruit and vegetables also promotes a healthy complexion, increased energy, and overall lower weight. Beans have a number of health benefits.
- Reduces cholesterol levels
- Maintains gut health
- Helps in depression
- Decreases blood sugar levels
- Helps in constipation
- Weight loss
- Reduces the risk of cancer
- Helps in pregnancy
- Bone health
Nutritional Facts
Most of the plant foods, such as green beans, in the diet decreases the risk of obesity, diabetes, heart disease, and overall mortality. Consuming fruits and vegetables of all kinds can help reduce the risk of many adverse health conditions. One standard cup of canned snap beans of about 150 g contains:
| Nutrients | Amount per 150 g |
| Calories | 28 kcal |
| Carbohydrates | 5.66 g |
| Protein | 1.42 g |
| Fat | 0.55 g |
| Fiber | 2.6 g |
| Calcium | 17 mg |
| Phosphorus | 30 mg |
| Iron | 1.2 mg |
| potassium | 30 mg |
| Magnesium | 18 mg |
| Vitamin A | 24 mcg |
| Folate (vitamin B9) | 32 mcg |
| Vitamin K | 52.5 mcg |
Green beans also contain folate, thiamin and riboflavin. However, one cup of drained canned snap beans also contains 362 mcg of sodium. Consumers should rinse canned beans before use. For the best source of nutrients and lowest sodium, choose fresh or frozen greens beans for cooking.
Green beans are available fresh, frozen, or canned. It is important to rinse and drain canned beans, as this reduces up to 41% the sodium content. Fresh beans should be crisp and bright green in color. Refrigerating them in a bag can maintain freshness.
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