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Canned Green Beans

Canned Green Beans — Nutrients, Health Benefits, and Shopping Tips

Canned green beans photo

Listonic Team

September 4, 2024

A quick and easy vegetable option, canned green beans retain nutrients and provide culinary versatility. Find out how to select and prepare them to maintain their texture and flavor.

Nutrients

Check the detailed nutritional values of canned green beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 23 kcal

Nutrients per: 100 g% Daily Value*
Carbs5 g1.82%
Fiber3 g10.71%
Sugars1 g2%
Glycemic Index32 -
Protein1 g2%
Sodium242 mg10.52%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned green beans stand out:

23

🍏 Low-Calorie Foods

32

🟢 Low Glycemic Index

Key takeaways

🛒
Canned green beans retain much of their nutritional value, similar to fresh beans.
😋
Try green beans if you are looking for a noodle substitute (e.g. on the keto diet).
📦
Store unopened cans of green beans in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Explore how canned green beans can be a convenient way to add vegetables to your meals, supporting a healthy lifestyle.
  • Low in calories while providing essential nutrients, making them a healthy addition to meals.
  • Rich in vitamins and minerals such as Vitamin C, Vitamin K, and folate, which support overall health and well-being.
  • Supports digestive health with their fiber content, promoting regular bowel movements.
  • Convenient and shelf-stable, providing a quick and nutritious vegetable option.

Health risks

Explore the health risks and possible concerns related to canned green beans.
  • High sodium content in many canned varieties, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
  • Possible loss of nutrients due to the canning process, which can reduce the vitamin and mineral content of the beans.
  • Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
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How to choose canned green beans

Examine canned green beans that are consistently bright green and maintain a crisp texture. The packing liquid should be clear and subtly seasoned. Opt for beans with no added salt or those packaged in water for a healthier option.

Do not purchase canned green beans if the beans look discolored or feel mushy. Superior canned green beans should still have some crunch and taste fresh, like just-picked green beans.

How to choose canned green beans

How to store canned green beans

Canned green beans should be stored in a cool, dry place until opened. After opening, transfer to an airtight container and refrigerate. Properly stored, opened canned green beans can last up to four days in the refrigerator.

Exposing green beans to air after opening can lead to spoilage. Avoid keeping them in the original can, as this can affect flavor. Using clean utensils ensures they remain safe to eat.

✅ Extra Tip

For a quick flavor boost, use the liquid from the canned green beans in soups or stews before transferring the beans to an airtight container for storage.

How long do they last?

Canned green beans can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Transfer them to an airtight container after opening to maintain their freshness.

What to do with leftovers?

Leftover canned green beans can be used in a variety of dishes. Add them to casseroles, such as the classic green bean casserole with cream of mushroom soup and fried onions, or mix them into soups and stews for extra flavor and nutrition.

Use canned green beans in a stir-fry with other vegetables and protein, or sauté them with garlic and butter for a simple side dish. If you have a lot of green beans, consider making a green bean salad with vinaigrette, onions, and tomatoes. Canned green beans can also be added to a quiche or frittata for a savory breakfast or brunch. For a quick and easy snack, toss green beans with olive oil and Parmesan cheese, then roast until crispy.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned green beans support specific health conditions

Canned green beans provide a good source of fiber, supporting digestive health by promoting regular bowel movements. They are low in calories and high in vitamin C, which supports immune health and skin protection. Additionally, green beans contain antioxidants that may help reduce inflammation and support heart health by improving circulation and lowering cholesterol levels.

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