A Detailed Breakdown of Calorie and Nutrient Content in Raw Snap Green Beans

Green snap beans, also known as string beans, are a crunchy, sweet and versatile vegetable. But when looking at raw snap beans, how many calories do they actually contain? Let’s dive into the complete nutritional profile of raw snap green beans and uncover their calorie count.

Snap beans belong to the Fabaceae plant family, which also includes peas and lentils They are characterized by their long green pods containing small edible seeds.

Some key features of snap beans:

• There are many cultivars but green beans are the most common Other colors like purple, yellow and streaked exist too.

• The pods are harvested and eaten before the seeds fully mature and harden. This makes them crunchy, juicy and sweet.

• They have a slightly grassy, vegetal flavor and firm, snappy bite.

• Raw snap beans make great crudités for dipping and add crunch to salads.

• Common cooking methods include steaming, sautéing, roasting and stir-frying.

Now let’s analyze the calorie content and nutritional value of raw green snap beans.

Calorie Count and Macronutrients in Raw Green Beans

Here are the basic nutrition facts for 100g of raw green snap beans:

• Calories: 31
• Carbs: 5.8g
• Protein: 1.8g
• Fat: 0.2g
• Fiber: 2.7g

And the numbers for 1 ounce (28g) of raw beans:

• Calories: 9
• Carbs: 1.6g
• Protein: 0.5g
• Fat: 0.1g
• Fiber: 0.8g

As you can see, raw snap beans are very low in calories and fat. The majority of calories come from carbohydrates.

Let’s look at the macronutrient percentages:

• 75% calories from carbs
• 20% calories from protein
• 5% calories from fat

This carb-heavy profile is typical for non-starchy vegetables. The small amount of protein and fiber also contribute to the calorie total.

The Impact of Cooking on Calorie Content

Raw and cooked snap beans have relatively similar calorie densities.

Cooking tends to reduce water content, so the calorie concentration increases slightly. But beans also become more bioavailable as fiber and cell walls break down.

Here’s a calorie comparison of 100g raw vs. cooked green snap beans:

• Raw: 31 calories
• Cooked: 35 calories

This is only about a 10% calorie increase from cooking. The extent depends on preparation method. Roasting has a bigger impact compared to steaming.

Overall, enjoy green beans prepared any way you like. The calorie difference will be minimal. Focus more on preserving nutrients with gentle, moist-heat methods.

Benefits of Including Green Beans in Your Diet

Here are some of the top benefits of adding green snap beans to your diet:

• High in vitamin C – one cup provides 14% DV to support immunity.

• Excellent source of vitamin K – essential for blood clotting.

• Contains carotenoids like beta-carotene – antioxidants that promote healthy vision.

• Rich in manganese – a mineral involved in metabolism, bone health and wound healing.

• Good source of vitamin A – an antioxidant and vision-booster.

• Contains folate – a B vitamin that aids new cell creation and development.

• High in fiber – the 2-3g per serving prevents constipation and stabilizes blood sugar.

• Low glycemic – won’t cause spikes in blood sugar.

• May lower chronic disease risk – benefits heart health, diabetes risk and colon cancer odds.

• Provides antioxidants – compounds that protect cells from damage by free radicals.

• Extremely low in fat and calories – perfect for weight loss and low-calorie diets.

So green beans provide a powerhouse of nutrients for very few calories. Read on for serving tips and preparation methods.

Tips for Preparing and Serving Raw Snap Beans

Here are some tips for maximizing nutrition and flavor when cooking with green beans:

• Store raw beans in the refrigerator crisper drawer for up to 1 week. Wash just before eating.

• Choose organic beans whenever possible to reduce pesticide residues.

• Snip off the stem end of raw beans rather than cutting to avoid splitting.

• Steam over boiling water for 2-4 minutes until vibrant green and still crunchy.

• For roasting, coat beans in olive oil and spices and bake at 400°F for 15-20 minutes, tossing halfway.

• Sauté beans in olive oil with garlic and herbs for a tasty side dish.

• Mix raw snap beans into leafy salads for color and crunch.

• Puree cooked beans with herbs, garlic and olive oil for a dip or spread.

• Pickle raw green beans for a tangy, crunchy snack or relish.

Healthy and Delicious Green Bean Recipes

Here are some nutritious ways to enjoy snappy green beans:

• Greek green beans – sautéed with lemon, garlic and olive oil.

• Green bean salad – with cherry tomatoes, feta and balsamic vinaigrette.

• Pesto green beans – blanched and tossed with basil pesto.

• Green bean fries – coated in breadcrumbs and baked.

• Green bean casserole – a comfort food classic.

• Thai green bean stir fry – with red curry paste and basil.

• Green bean slaw – shredded raw beans, cabbage, red onion and carrot with vinaigrette.

• Cheesy baked green beans – topped with parmesan and bacon.

• Green bean hummus wraps – spread hummus on tortillas with raw snap beans.

So take advantage of the low calorie density of raw green beans. Enjoy their crunch in salads and sides or cooked in endless recipes for nourishment with almost no calories!