Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program)
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are vibrant green snap beans, flash-frozen at peak ripeness to lock in a crisp-tender bite and sweet, grassy flavor. Nutritionally, they are a low-calorie powerhouse, offering a solid 2.6g of fiber per 100g to support digestion. Their convenience makes them a staple for quick, healthy meals year-round.
💚 Why it's loved
People love them for their satisfying crunch and sweet, fresh flavor that brightens any plate. Their incredible versatility allows them to be tossed into stir-fries, salads, or casseroles with minimal prep.
⚠️ Watch-outs & how to enjoy it better
Some may find the texture slightly mushy if overcooked, and they can be high in sodium if pre-seasoned or canned. To counteract this, choose plain frozen varieties, rinse them, and pair with a protein like chicken or tofu to balance the meal's glycemic impact.
Key benefits
- Very low in calories and fat, ideal for weight management
- Good source of dietary fiber for gut health
- Rich in vitamins K and C, supporting bone and immune health
- Contains antioxidants like flavonoids and carotenoids
- Convenient and reduces food waste with long freezer life
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'snap' in snap beans refers to the sound they make when broken, a sign of freshness that is preserved remarkably well through the flash-freezing process.
Full nutrition (scales with serving)
| Water | 89.9 g |
| Energy | 33.0 kcal |
| Energy | 138 kj |
| Protein | 1.8 g |
| Total lipid (fat) | 0.21 g |
| Ash | 0.53 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 2.2 g |
| Sucrose | 0.25 g |
| Glucose | 0.92 g |
| Fructose | 1.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 1.5 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 0.85 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 32.0 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.37 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 12.9 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.50 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 292 ug |
| Carotene, alpha | 72.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 547 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 663 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 44.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.08 g |
| Isoleucine | 0.07 g |
| Leucine | 0.11 g |
| Lysine | 0.09 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.04 g |
| Valine | 0.09 g |
| Arginine | 0.07 g |
| Histidine | 0.03 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.19 g |
| Glycine | 0.07 g |
| Proline | 0.07 g |
| Serine | 0.10 g |
FAQ
How do I cook frozen green beans to keep them crisp?
For a crisp-tender texture, steam or sauté them directly from frozen for 5-7 minutes, avoiding boiling which can make them mushy.
Are frozen green beans as nutritious as fresh?
Yes, often more so. Flash-freezing locks in nutrients at peak ripeness, whereas fresh beans can lose vitamins during transport and storage.
Can I use frozen green beans in salads?
Absolutely. Thaw them under cold running water, pat dry, and add to salads for a cool, crunchy element.