A single can of cooked yellow string beans weighing 15.5 ounces, which has fat added during the cooking process, contains 117 calories. If you are planning to add canned yellow string beans to your diet, it is essential to know about their nutritional value, cooking process, and other benefits.
Canned yellow string beans are a rich source of vitamins C and K, fiber, and iron. A single can of cooked yellow string beans provides 272% and 39% of the recommended daily intake of vitamin C and K, respectively.
In this article, we'll explore the nutritional value of canned yellow string beans, their cooking process, benefits, ways to eat, history, storage tips, health risks, and some delicious recipes.
Calories in Cooked Yellow String Beans from Canned
As already mentioned, a single can of cooked yellow string beans weighing 15.5 ounces and containing fat provides 117 calories. The calorie value may vary slightly depending on the type of fat used during the cooking process. It is essential to monitor your calorie intake if you are on a calorie-restricted diet or trying to lose weight.
Nutritional Value of Cooked Yellow String Beans from Canned
Canned yellow string beans are a nutrient-dense food. In addition to being low in calories, they are an excellent source of fiber, vitamins C and K, and iron. A single can of cooked yellow string beans weighing 15.5 ounces provides around 475% of the recommended daily intake of vitamin C and 68% of vitamin K. Further, canned yellow string beans are a good source of phytonutrients, which act as antioxidants and have anti-inflammatory properties.
How to Cook Yellow String Beans from Canned
Canned yellow string beans are already cooked and can be used in various ways. To prepare them, you may simply heat them in a pan or microwave. If you want to add flavor, add some salt, black pepper, and butter. These additions may slightly increase the calorie value of canned yellow string beans. Another popular way to cook canned yellow string beans is by making a simple salad with chopped onions, tomatoes, and a lemon dressing. You may also add some crumbled feta cheese to enhance the flavor.
Benefits of Eating Yellow String Beans
Yellow string beans have several health benefits. They are a good source of dietary fiber, which may help improve gut health and promote healthy bowel movements. Further, yellow string beans are a rich source of iron, which is essential for the formation of red blood cells and maintaining healthy blood circulation. Yellow string beans also contain carotenoids, which are essential for eye health and may help reduce the risk of developing cataracts and age-related macular degeneration.
Different Ways to Eat Canned Yellow String Beans
Canned yellow string beans are a versatile ingredient and can be used in several ways. You may use them in salads, soups, sandwiches, stir-fries, and casseroles. Further, canned yellow string beans can be combined with other canned vegetables like corn, peas, and carrots to create a nutritious and flavorful side dish.
The History of Yellow String Beans
Yellow string beans are believed to have originated in the Americas and were a staple food for several indigenous communities. During the colonization era, yellow string beans were introduced to Europe and became popular among the elite. Today, yellow string beans are grown in several regions worldwide and are an essential ingredient in several cuisines, including French, Italian, and Asian.
How to Store Canned Yellow String Beans
Canned yellow string beans can be stored for an extended period at room temperature. Once opened, the remaining beans should be stored in an airtight container in the refrigerator and consumed within three days.
Health Risks Associated with Canned Yellow String Beans
Canned yellow string beans may contain added salt, sugar, or preservatives, which may not be suitable for individuals with high blood pressure or diabetes. Further, canned foods may contain Bisphenol A (BPA), which is used in the lining of the cans and has been associated with several health risks. It is recommended to look for BPA-free packaging while buying canned yellow string beans.
Recipes using Cooked Yellow String Beans from Canned
Here is a simple recipe to make a delicious salad using canned yellow string beans: - In a mixing bowl, add a can of drained and rinsed yellow string beans, one chopped onion, one diced tomato, and half a diced cucumber. - Drizzle lemon juice, salt, and black pepper according to taste. Mix well and garnish with feta cheese crumbles.
Comparing Canned and Fresh Yellow String Beans
While canned yellow string beans are convenient and readily available, fresh beans may have higher nutritional value and better taste. Canned yellow string beans may contain added salt, sugar, or fat during the cooking process, which may not be desirable for individuals with specific dietary requirements. Fresh yellow string beans, on the other hand, can be cooked without any added fat and may provide a more satisfying texture and flavor. Further, fresh yellow string beans may contain higher levels of essential vitamins and minerals.
For a nutritious and healthy diet, it is essential to consume a variety of fruits and vegetables, including yellow string beans.
5 FAQs About Canned Yellow String Beans
FAQ 1: How many servings are in one can of yellow string beans?
One can of yellow string beans typically contains about three to four servings, depending on the size of the can and how much you want to serve per person.
FAQ 2: Do canned yellow string beans lose their nutritional value?
Canned vegetables, including yellow string beans, may have some of their nutritional value diminished during the canning process. However, they still retain many of their essential vitamins and minerals, such as fiber, vitamin C, and potassium.
FAQ 3: How should I prepare canned yellow string beans?
One common way to prepare canned yellow string beans is to drain them and then cook them in a skillet with a small amount of fat, such as butter or olive oil. You can also add seasonings, such as garlic or onion powder, to enhance the flavor.
FAQ 4: How many calories are in one serving of canned yellow string beans?
One serving of canned yellow string beans, which is typically about half a cup, contains around 30-40 calories. Therefore, one can of yellow string beans, which contains three to four servings, would have approximately 90-160 calories.
FAQ 5: Are canned yellow string beans a healthy option?
While fresh vegetables are generally considered the healthiest option, canned yellow string beans can still be a nutritious choice. They are low in calories, high in fiber and other essential vitamins and minerals, and can be a convenient and budget-friendly option for adding more veggies to your diet.