Canned Green Beans — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 23 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 3 g | 10.71% |
| Sugars | 1 g | 2% |
| Glycemic Index | 32 | - |
| Protein | 1 g | 2% |
| Sodium | 242 mg | 10.52% |
| Total Fat | 0 g | - |
*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.
23
🍏 Low-Calorie Foods
32
🟢 Low Glycemic Index
Key takeaways
Health benefits
- 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
- 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.
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 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
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
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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