Green beans are a versatile, nutritious addition to any meal—but 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.
Looking at nutrition facts alone, fresh green beans have a slight nutritional edge over canned green beans because of their higher vitamin C, potassium, and fiber content, along with minimal sodium, Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at Entirely Nourished, told Health.
But the true “winner” is the option that helps you eat green beans most consistently—even if that means you need to reach for the canned option. “If 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,” said Routhenstein.
Any way you eat beans is an advantage to your health—research shows that bean consumption (including canned varieties) can help you get key nutrients, improve the overall quality of your diet, and help you with weight management.
Fresh and canned green beans are pretty nutritionally similar: “Both provide fiber, vitamins, minerals, and beneficial plant compounds that support overall health,” said Routhenstein.
But there are some smaller differences in nutritional value. “Fresh green beans 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 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.
But the primary factor to consider when comparing fresh green beans and canned green beans is sodium content. “Many canned green beans contain added salt, which can be a concern for someone that is managing their blood pressure,” Matthew J. Landry, PhD, RDN, FAND, FAHA, 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.
Here’s a better look at how fresh green beans compare to canned green beans:
Fresh Green Beans
Canned Green Beans
Calories
40
24
Protein
2 grams (g)
1 g
Fat
0.3 g
0.4 g
Carbs
7 g
4 g
Fiber
3 g
0 g
Sugar
2 g
1 g
Sodium
<3 milligrams (mg)
282 mg
If you opt for fresh green beans, remember to wash before eating or cooking, and store properly. “If you’re buying fresh green beans, they typically last one week or less in the refrigerator,” said Dong. “If you’re not able to consume the fresh green beans in this time, you should put them in the freezer to extend their shelf life.”
If you’re concerned about shelf life, price, and convenience, canned green beans may be the way to go—but opt for one with less sodium. “No salt added or low sodium versions are also widely available,” said Landry. “Even rinsing the canned beans before additional preparation can help remove much of the sodium.”
But there’s another green bean buying option too: frozen green beans. “Frozen might be the most nutritious since the green beans are frozen at peak nutritional value,” said Dong. “The freezing process does not impact the nutritional value and in fact, helps to maintain it.”
Overall, both fresh and canned green beans are nutritious additions to any diet. “At the end of the day, the best vegetable is the one you’ll actually eat,” said Landry. “I would recommend whichever fits your budget, lifestyle, and preferences.”
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