Beans, snap, green, canned, regular pack, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned green beans are tender-crisp snap beans preserved in a light brine, offering a mild, slightly grassy flavor and a soft, yielding texture. They are a remarkably low-calorie, high-fiber pantry staple, providing a quick vegetable boost with minimal effort.
Calorie split: 16% protein · 75% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love canned green beans for their ultimate convenience and consistent, mild flavor that serves as a blank canvas for seasonings. They are a beloved staple in classic comfort dishes like casseroles and are deeply embedded in American holiday and home cooking traditions.
⚠️ Watch-outs & how to enjoy it better
The canning process can lead to a softer, sometimes mushy texture and a higher sodium content compared to fresh or frozen varieties. To counteract this, rinse them well under water to reduce sodium by up to 40%, and consider adding them at the end of cooking in heated dishes to preserve some texture.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in calories, fat, and naturally occurring sugars.
- Provides a good source of plant-based protein relative to its calorie count.
- Convenient and shelf-stable for quick meal preparation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'green bean' is technically a fruit, as it develops from the flower of the plant and contains seeds.
Full nutrition (USDA data · scales with serving)
| Water | 95.1 g |
| Energy | 15.0 kcal |
| Energy | 62.0 kj |
| Protein | 0.72 g |
| Total lipid (fat) | 0.17 g |
| Ash | 0.77 g |
| Carbohydrate, by difference | 3.3 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 18.0 mg |
| Potassium, K | 92.0 mg |
| Sodium, Na | 192 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.20 mg |
| Pantothenic acid | 0.11 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 91.0 ug |
| Carotene, alpha | 116 ug |
| Cryptoxanthin, beta | 18.0 ug |
| Vitamin A, IU | 263 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 338 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 29.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 | 0.03 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 | 0.09 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.06 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 | 0.01 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 | 0.01 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.04 g |
FAQ
Are canned green beans as nutritious as fresh?
Canned green beans retain most of their fiber and minerals. However, some heat-sensitive vitamins like vitamin C may be reduced during processing. The primary nutritional difference is often the added sodium in the canning liquid.
How can I improve the texture of canned green beans?
For a less mushy texture, add them to hot dishes (like stir-fries or casseroles) only during the last few minutes of cooking. You can also quickly sauté them in a pan with a little fat to evaporate excess moisture and add flavor.
What is the white film sometimes seen on canned beans?
That is harmless starch that has leached from the beans during processing. It is perfectly safe to eat and can be rinsed off if desired.
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 0.15 kcal/g · 19% calories from protein · 1.5 g fiber · 1.3 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: 2.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.