Green beans are a versatile, nutritious addition to any meal\u2014but are fresh or canned versions better for your dinner table? Registered dietitians weigh in on the fresh green beans vs. canned green beans debate, and which packs more nutrients and sodium content.\n<\/p>\n
Looking at nutrition facts alone, fresh green beans have a slight nutritional edge over canned green beans<\/a> because of their higher vitamin C, potassium, and fiber content, along with minimal sodium, Michelle Routhenstein, MS, RD, CDCES, CDN<\/a>, a preventive cardiology dietitian at Entirely Nourished, told\u00a0Health.\u00a0\n<\/p>\n But the true \u201cwinner\u201d is the option that helps you eat green beans most consistently\u2014even if that means you need to reach for the canned option. \u201cIf fresh green beans are hard to find, expensive, or tend to spoil before you use them, canned green beans can be a very practical alternative,\u201d said Routhenstein.\n<\/p>\n Any way you eat beans is an advantage to your health\u2014research shows that bean consumption<\/a> (including canned varieties) can help you get key nutrients, improve the overall quality of your diet, and help you with weight management.\n<\/p>\n Fresh and canned green beans are pretty nutritionally similar: \u201cBoth provide fiber, vitamins, minerals, and beneficial plant compounds that support overall health,\u201d said Routhenstein.\n<\/p>\n But there are some smaller differences in nutritional value. “Fresh green beans<\/a> are picked at peak nutritional value, but nutrients are lost over time, especially if not properly stored [and during canning]” Kimberly R. Dong, DrPH, MS, RD,<\/a> a registered dietitian, associate professor in the Department of Public Health and Community Medicine at Tufts University School of Medicine, and director of the Public Health Program and Tufts COHERE, told Health.\n<\/p>\n But the primary factor to consider when comparing fresh green beans and canned green beans is sodium content. \u201cMany canned green beans contain added salt, which can be a concern for someone that is managing their blood pressure<\/a>,\u201d Matthew J. Landry, PhD, RDN, FAND, FAHA<\/a>, a registered dietitian and assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health, told Health.\n<\/p>\n Here\u2019s a better look at how fresh green beans compare to canned green beans:\n<\/p>\n Fresh Green Beans Calories Protein Fat Carbs Fiber Sugar Sodium If you opt for fresh green beans, remember to wash before eating or cooking, and store properly. \u201cIf you\u2019re buying fresh green beans, they typically last one week or less in the refrigerator,\u201d said Dong. \u201cIf you\u2019re not able to consume the fresh green beans in this time, you should put them in the freezer to extend their shelf life.\u201d\n<\/p>\n If you\u2019re concerned about shelf life, price, and convenience, canned green beans may be the way to go\u2014but opt for one with less sodium. \u201cNo salt added or low sodium versions are also widely available,\u201d said Landry. \u201cEven rinsing the canned beans before additional preparation can help remove much of the sodium.\u201d\n<\/p>\n But there\u2019s another green bean buying option too: frozen green beans. \u201cFrozen might be the most nutritious since the green beans are frozen at peak nutritional value,\u201d said Dong. \u201cThe freezing process does not impact the nutritional value and in fact, helps to maintain it.\u201d\n<\/p>\n Overall, both fresh and canned green beans are nutritious additions to any diet. \u201cAt the end of the day, the best vegetable is the one you\u2019ll actually eat,\u201d said Landry. \u201cI would recommend whichever fits your budget, lifestyle, and preferences.\u201d<\/p>\n Thanks for your feedback!<\/p>\n
\nCanned Green Beans<\/p>\n
\n40
\n24<\/p>\n
\n2 grams (g)
\n1 g<\/p>\n
\n0.3 g
\n0.4 g<\/p>\n
\n7 g
\n4 g<\/p>\n
\n3 g
\n0 g<\/p>\n
\n2 g
\n1 g<\/p>\n
\n<3 milligrams (mg)
\n282 mg<\/p>\n