Determining Cup Equivalents for Canned Green Beans
Canned green beans provide a quick and convenient way to enjoy the nutritional benefits of this healthy vegetable year-round. But knowing how canned bean portions translate to cup measurements can be helpful for recipe planning and tracking your dietary intake.
Standard Can Sizes of Green Beans
Green beans are commonly sold in three standard size cans:
- 14.5 oz can
- 15 oz can
- 28 oz can (typically labeled "large can")
You may also find 16 oz cans or 8 oz cans of cut green beans designed for use in green bean casseroles. When a recipe calls for "1 can of green beans" without specifying size, it typically means a 14-15 oz standard can.
Cups of Beans in Different Can Sizes
The number of cups of green beans yielded by each type of can is:
- 14.5 oz can = Approximately 1 3/4 cups beans
- 15 oz can = Approximately 1 3/4 cups beans
- 16 oz can = Approximately 2 cups beans
- 28 oz large can = Approximately 3 1/2 cups beans
- 8 oz small can = Approximately 1 cup beans
These cup amounts are based on one standard measuring cup equaling 8 fluid ounces. The actual yield can vary slightly based on bean size and how tightly packed they are in the can.
Drained vs. Undrained Canned Green Beans
The liquid that canned beans are packed in, known as canning liquid or bean juice, will add additional volume if retained. For example:
- 15 oz can, drained = About 1 3/4 cups beans
- 15 oz can, undrained = About 2 1/4 cups total
Recipes will specify whether drained or undrained canned beans should be used. Pay attention to this distinction when measuring out cup equivalents.
Nutritional Profile of Canned Green Beans
Canning green beans enables enjoying their nutritional benefits year-round. Here is how their key nutrients compare to fresh green beans:
Calories and Macronutrients
Canned green beans contain:
- 35 calories in 1 cup drained beans
- 4g carbohydrates
- 2g fiber
- 2g protein
- 0g fat
This matches their fresh counterparts. Canning does not significantly alter the bean's calorie, protein, carb, fiber or fat content.
Vitamins
Important vitamins in 1 cup serving of canned beans:
- Vitamin C - 14% DV
- Vitamin K - 15% DV
- Folate - 12% DV
Some water-soluble vitamins like C and folate are decreased by canning but still remain at good levels.
Minerals
Key minerals provided in a 1 cup serving:
- Manganese - 8% DV
- Potassium - 4% DV
- Iron - 6% DV
The mineral content is comparable to fresh beans since minerals are retained during canning.
Phytochemicals
Green beans contain various phytochemicals and antioxidants such as:
- Carotenoids like lutein and zeaxanthin
- Polyphenols like quercetin and kaempferol
- Chlorophyll
Blanching before canning helps retain these beneficial plant compounds.
Uses for Canned Green Beans
Beyond simply heating and eating canned green beans, there are many ways you can incorporate them into recipes:
Side Dishes
Quick and easy side dishes:
- Green bean almondine - Saut beans with garlic, toasted almonds, lemon
- Creamed green beans - Simmer with cream sauce
- Dilled green beans - Toss with fresh dill, lemon, olive oil
- Green bean casserole - Mix with creamy soup, fried onions
Salads
Salads and slaws:
- Three bean salad - Mix with chickpeas and kidney beans
- Green bean salad - Toss with cherry tomatoes, feta, balsamic vinaigrette
- Green bean slaw - Chilled beans, red cabbage, carrot, ginger dressing
Soups and Stews
Adding canned beans to soups and stews:
- Minestrone soup
- Chicken noodle vegetable soup
- Beef and barley stew
- Tuscan white bean stew
Everyday Favorites
Use canned green beans in:
- Stir fries
- Fajitas
- Burritos and tacos
- Pasta primavera
- Fried rice
- Curries
Canning Recipes
Canned beans work nicely in home canning projects like:
- Pickled green beans
- Marinated green bean jars
- Green bean salsa
Storing and Reheating Canned Green Beans
Shelf Stable Until Opened
Unopened canned green beans have an indefinite shelf life, staying safe and retaining nutrients for years in cool, dry storage. Once opened, refrigerate leftovers.
Optimal Storage Conditions
For best quality, store unopened canned beans:
- In a cool, dry place around 50-70F
- Away from direct sunlight
- Rotating stock and using older cans first
Avoid temperature extremes to prevent deterioration in color, texture, and flavor.
Refrigerating Opened Cans
For safety and optimal freshness, store opened canned beans:
- In an airtight container
- Towards the front of the fridge
- For 3-4 days maximum
Discard any beans that smell, look, or taste off before reheating.
Reheating Tips
To retain texture and flavor, reheat canned beans:
- Gently on the stovetop or in the microwave
- In soups, stews, and casseroles
- Just until heated through, not boiling
- For use in salads, sandwiches, etc. they can be used cold straight from the can
Avoid reheating the beans multiple times. Use within 3-4 days for freshest quality and taste.
Selecting High-Quality Canned Green Beans
Not all canned green beans are created equal. Follow these tips for choosing quality canned beans:
Check Ingredients
Look for simple ingredients like:
- Green beans
- Water
- Salt
Avoid beans with added sugars, preservatives, or other unwanted additives.
Seeking Certain Labels
Look for terms like:
- "Low sodium" or "No salt added"
- "USDA Organic"
- "BPA-free lining"
This indicates healthier bean options.
Avoid Dents and Damage
Inspect cans and reject any with:
- Dents
- Bulges
- Significant wear
- Rust
Intact, pristine cans have the best seal and safety.
Check the Color
Bean color should be:
- Vivid, bright green
- Free of yellowing or browning
Dull or off-color beans were likely improperly handled.
Evaluate Bean Texture
Beans should have:
- A tender, crisp bite
- No mushiness
- Intact shape
Overly soft beans were improperly processed or stored.
Home Canning Green Beans from Scratch
For the freshest, highest quality canned beans, consider home canning green beans yourself. Here is an overview of the process:
Selecting Beans
Choose beans that are:
- Slender, crisp, and blemish-free
- Bright green without yellowing
- Firm with small seeds
- 6-8 inches long
Overly mature beans will be tough and fibrous.
Washing and Trimming
Rinse beans and trim:
- Both ends
- Any blemished spots
- Stringy seams (for Blue Lake varieties)
Cut or snap into 1-2 inch pieces.
Blanching
Blanch beans by:
- Plunging into boiling water for 3 minutes
- Chilling quickly in ice water
Blanching halts enzyme actions that deplete color, texture, and flavor.
Packing Jars
Pack trimmed, blanched beans into sterilized Mason jars either:
- Raw for a crunchy texture
- Partially cooked for a softer bite
Leave 1 inch of headspace at the top.
Adding Liquid
Pour fresh boiling water, broth, or sauce over beans, leaving 1 inch of headspace. You can also salt or season as desired.
Processing Jars
Process filled jars in a pressure canner for:
- Pints - 25 minutes at 11 PSI
- Quarts - 30 minutes at 11 PSI
Adjust pressure and time for your altitude.
Enjoying the Benefits of Canned Green Beans
With their convenience, low cost, and year-round availability, canned green beans offer an easy way to reap the many benefits of this healthy vegetable. Enjoy their versatility in a variety of recipes while taking advantage of their great nutrition.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment