Beans, snap, canned, all styles, seasoned, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are tender, crisp snap beans preserved in a seasoned brine, offering a savory, slightly salty bite with a satisfying snap. Their mild, green bean flavor is enhanced by the canning liquid, making them a convenient, low-calorie pantry staple. With just 16 calories per 100g, they are a light source of fiber and plant-based protein.
Calorie split: 17% protein · 73% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love them for their instant readiness and reliable crunch, adding a savory, vegetable component to meals without any prep. Their mild flavor and tender-crisp texture make them a versatile side or ingredient in everything from salads to casseroles.
⚠️ Watch-outs & how to enjoy it better
The primary downside is often high sodium from the seasoned brine, which can be a concern for blood pressure management. To counteract this, rinse the beans thoroughly under cold water before use and opt for low-sodium versions when available. The canning process may also slightly reduce heat-sensitive vitamins like vitamin C.
Key benefits
- Very low in calories (16 kcal/100g)
- Good source of dietary fiber (1.5g/100g)
- Provides plant-based protein (0.83g/100g)
- Convenient, shelf-stable vegetable option
- Retains most minerals from the fresh bean
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'snap' in snap bean refers to the audible sound a fresh bean makes when broken in half, a quality that canning aims to preserve.
Full nutrition (USDA data · scales with serving)
| Water | 94.3 g |
| Energy | 16.0 kcal |
| Energy | 67.0 kj |
| Protein | 0.83 g |
| Total lipid (fat) | 0.20 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 3.5 g |
| Fiber, total dietary | 1.5 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 16.0 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 373 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.31 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.23 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 525 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.06 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.03 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.09 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.04 g |
FAQ
Are canned seasoned green beans as nutritious as fresh?
They retain most of their fiber and minerals but may have lower levels of heat-sensitive vitamins like vitamin C. The main nutritional difference is often the added sodium from the seasoning.
How can I reduce the sodium in canned green beans?
Simply drain and rinse them thoroughly with cold water in a colander. This can remove 30-40% of the added sodium.
What's the difference between 'seasoned' and 'regular' canned green beans?
Seasoned varieties are canned in a brine with added salt and sometimes other flavorings like onion or garlic. Regular canned green beans are typically packed in water or a very light salt solution.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.16 kcal/g · 21% calories from protein · 1.5 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.