A cup of boiled green beans with salt contains 43 calories, making it a low-calorie and nutrient-dense food. Green beans are a great addition to any meal and provide a variety of health benefits such as vitamins, minerals, fiber, and antioxidants.
In addition to being low in calories, green beans are also low in carbohydrates and fat, making them an excellent choice for people trying to manage their weight. They are also rich in vitamins A, C, and K, as well as folate and potassium.
In this article, we'll explore the nutritional profile of boiled green beans, the benefits of consuming them, tips for cooking them, and some delicious variations.
Calories in 1 Cup of Boiled Green Beans
One cup of boiled green beans with salt contains 43 calories. This makes them an excellent choice for people who are looking for a low-calorie yet nutrient-dense food option. Green beans also contain a lot of fiber, which means that they can help you feel full for longer periods of time. This can be helpful if you are trying to lose weight or manage your blood sugar levels.
Carbohydrates in 1 Cup of Boiled Green Beans
One cup of boiled green beans with salt contains just 8 grams of carbohydrates. This makes them an excellent option for people who are following a low-carb or ketogenic diet. The majority of the carbohydrates in green beans come from fiber, which is important for digestive health and can also help regulate blood sugar levels.
Proteins in 1 Cup of Boiled Green Beans
One cup of boiled green beans with salt contains 2 grams of protein. While this may not seem like a significant amount, it can still contribute to your daily protein needs. Protein is essential for building and repairing tissues in the body, and it can also help you feel fuller for longer periods of time.
Fat in 1 Cup of Boiled Green Beans
One cup of boiled green beans with salt contains practically no fat, making them an excellent option for people who are trying to limit their fat intake. While the body needs some fat to function properly, too much fat can contribute to weight gain and negative health outcomes. Green beans offer a low-fat alternative to other higher-fat foods.
Fiber in 1 Cup of Boiled Green Beans
One cup of boiled green beans with salt contains 4 grams of fiber, which is about 14% of the daily recommended intake for an adult. Fiber is important for digestive health, and it can also help lower cholesterol levels and regulate blood sugar levels.
Sugar in 1 Cup of Boiled Green Beans
Green beans are naturally low in sugar and contain only 2 grams of sugar per cup. This makes them an excellent choice for people who are trying to limit their sugar intake. While a certain amount of sugar is necessary for the body to function properly, too much sugar can contribute to weight gain and other negative health outcomes. Green beans offer a low-sugar alternative to many other foods.
Vitamins and minerals in 1 Cup of Boiled Green Beans
One cup of boiled green beans with salt contains a variety of vitamins and minerals that are important for overall health. Some of the most notable ones include: - Vitamin A: 18% of the daily recommended intake. Vitamin A is important for vision, immune function, and skin health. - Vitamin C: 14% of the daily recommended intake. Vitamin C is important for immune function, wound healing, and collagen production.
Benefits of Consuming Boiled Green Beans
There are several benefits to consuming boiled green beans: - They are low in calories, which makes them an excellent option for people who are trying to lose weight or manage their weight. - They are rich in fiber, which can help regulate blood sugar levels, promote digestive health, and keep you feeling full for longer periods of time.
Cooking Tips for Boiling Green Beans
Here are some tips for boiling green beans: - Boil the green beans for 4-5 minutes until they are bright green and tender. Don't overcook them, as this can cause them to lose their nutrients and become mushy. - Season the green beans with salt and pepper to enhance their flavor. You can also add other seasonings such as garlic, lemon, or herbs like thyme or rosemary.
Variations of Boiled Green Beans
Green beans can be versatile and can be prepared in a variety of ways. Here are some variations to try: - Green bean salad with a vinaigrette dressing and toppings such as feta cheese, cherry tomatoes, and red onions. - Oven-roasted green beans with garlic and parmesan cheese for a crunchy and flavorful side dish.
Green beans are a great source of vitamins, minerals, and fiber, making them a nutrient-dense and low-calorie food option.
5 FAQs About Boiled Green Beans
What Are Green Beans?
Green beans, also known as snap beans, are the unripe fruit and protective pods of various cultivars of the common bean. They are a popular side dish and are known for their nutritional benefits as they are rich in vitamins and minerals.
How Are Green Beans Prepared?
Green beans can be prepared in a variety of ways including boiling, steaming, roasting, stir-frying and grilling. Boiling with salt is a common method of preparation and requires a pot of salted water to be brought to a boil and then adding the green beans, cooking for approximately 5-7 minutes until tender.
What Is the Nutritional Value of Boiled Green Beans?
One cup of boiled green beans with salt contains approximately 43 calories. They are also a good source of dietary fiber and protein, as well as vitamins A, C, and K, and minerals such as iron, magnesium, and potassium.
What Are the Health Benefits of Boiled Green Beans?
Green beans are known for their antioxidant properties, which can help protect against certain types of cancers and promote healthy skin, hair, and eyes. They also aid in digestion and can contribute to improved heart health.
What Are Some Easy Recipes Using Boiled Green Beans?
Boiled green beans can be the star ingredient in a variety of recipes. They can be mixed in a salad or pasta dish, added to a stir-fry or mixed vegetable sauté, or even made into a cold green bean salad with a vinaigrette dressing.