Green Bean Casserole Nutrition Facts and Health Benefits of Green Beans

An Overview of Green Bean Casserole Nutrition

Green bean casserole is a beloved Thanksgiving staple in many households. This classic dish combines green beans, cream of mushroom soup, and fried onions for a creamy, crunchy and savory side. While green bean casserole is often thought of as an indulgent treat, it can actually be quite nutritious when made with healthy ingredients.

In this article, we’ll take a closer look at the nutrition facts of traditional green bean casserole as well as healthier versions made with fresh ingredients. We’ll also provide tips for lightening up this holiday favorite without sacrificing any of the delicious flavor.

Nutrition Facts of Traditional Green Bean Casserole

The traditional green bean casserole recipe calls for canned green beans, canned cream of mushroom soup, and deep-fried onion rings. Here is the basic nutrition information for a typical serving:

• Calories: 229
• Total Fat: 14g
• Saturated Fat: 4g
• Trans Fat: 0.4g
• Cholesterol: 15mg
• Sodium: 821mg
• Total Carbohydrates: 16g
• Dietary Fiber: 4g
• Protein: 6g

As you can see, traditional green bean casserole is high in calories, fat, and sodium. The saturated fat and trans fat can be concerning for heart health. And the high sodium content is problematic for those limiting salt in their diets.

Nutrition Benefits of Green Beans

Despite the high sodium content of traditional recipes, green beans themselves are quite nutritious. Here are some of the key nutrients found in green beans:

• Vitamin C - One cup of green beans contains 14% of the daily value. Vitamin C supports immune health and acts as an antioxidant.
• Vitamin K - Green beans provide 37% of the DV for vitamin K per serving. This vitamin is important for blood clotting.
• Folate - With 12% of the DV per cup, green beans are a good source of folate. Folate is key for red blood cell production.
• Manganese - Green beans contain 11% of the DV of this essential mineral. Manganese is involved in metabolism and bone health.
• Fibre - With 3 grams per serving, green beans provide both insoluble and soluble fibre important for digestion.
• Potassium - With 209 mg per cup, green beans can help reduce blood pressure.

Ways to Make Green Bean Casserole Healthier

Luckily, it’s easy to modify traditional green bean casserole to make it more nutritious. Here are some simple substitutions to increase nutrients and reduce fat, salt and calories:

• Use reduced sodium soup - Cut back on sodium by using low-sodium cream of mushroom or celery soup.
• Increase veggies - Bulk up the green beans with chopped carrots, onion and celery for added nutrients.
• Use whole wheat crispy onions - Choose whole wheat panko breadcrumbs when making the crispy onions.
• Substitute Greek yogurt - Replace some of the soup with Greek yogurt to add protein and cut fat.
• Use low-fat milk - Thin out the soup with skim or low-fat milk rather than heavy cream.
• Flavor with herbs - Boost flavor with fresh thyme, sage and parsley instead of salt.
• Go easy on butter - When cooking the onions and green beans, use broth or just a touch of olive oil instead of butter.

Healthy Green Bean Casserole Recipe

This fresh, homemade green bean casserole recipe swaps out canned ingredients for fresh veggies, olive oil and Greek yogurt. It has all the creamy, crunchy flavor but with way less sodium, fat and calories. Here’s how to make it:

Ingredients

• 1 lb fresh green beans, trimmed
• 1 onion, diced
• 3 celery stalks, diced
• 8 oz mushrooms, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 3 tbsp whole wheat flour
• 1 cup low-sodium vegetable or chicken broth
• 1/2 cup plain Greek yogurt
• 1/4 cup skim milk
• 1/4 tsp each salt, pepper, thyme
• 1 cup whole wheat panko breadcrumbs
• 2 tbsp olive oil

Instructions

1. Preheat oven to 425°F. Grease a 2-qt baking dish.
2. In a skillet over medium heat, cook onions, celery, mushrooms and 2 tbsp olive oil until softened, about 6-8 minutes.
3. Add garlic and cook 1 minute more. Sprinkle flour over veggies and stir to coat.
4. Gradually stir in broth. Cook, stirring constantly, until sauce thickens.
5. Remove from heat. Stir in Greek yogurt, milk, salt, pepper and thyme.
6. Place green beans in prepared baking dish. Pour sauce over top and stir to coat.
7. In a small bowl, toss panko with 2 tbsp olive oil. Sprinkle over casserole.
8. Bake 25-30 minutes until hot and crispy. Let stand 5 minutes before serving.

This fresh, homemade version cuts the calories, fat and sodium significantly without sacrificing any of the classic flavors. For an even healthier approach, try using reduced-fat Greek yogurt and cooking the onions in broth instead of oil.

Health Benefits of Green Beans

Known scientifically as Phaseolus vulgaris, green beans are a nutrient-dense vegetable with many health benefits. Here is a closer look at some of the top benefits these green pods provide.

High in Antioxidants

Green beans contain a variety of antioxidant compounds including flavonoids, carotenoids and vitamin C. These antioxidants help neutralize harmful free radicals to stop cellular damage and lower inflammation in the body.

Supports Heart Health

The fiber, vitamin K, folate and potassium in green beans all help support a healthy heart. The fiber helps lower cholesterol levels. Vitamin K is key for blood clotting, while folate and potassium help control blood pressure.

Aids Digestion

A one cup serving of green beans packs 13% of the recommended daily intake for fiber. This insoluble and soluble fiber adds bulk to stool and helps food move smoothly through the digestive tract.

Stabilizes Blood Sugar

The fiber in green beans slows the digestion and breakdown of carbohydrates, leading to a slower release of glucose into the blood stream. This helps prevent unhealthy spikes and crashes in blood sugar.

Supports Bone Health

Green beans provide a variety of minerals important for bone health including calcium, vitamin K, magnesium and phosphorus. These nutrients help strengthen bones and lower the risk of fractures and osteoporosis.

Boosts Immunity

A good source of vitamin C and antioxidants, green beans may give your immune system a boost. Vitamin C supports the production and function of white blood cells that defend against invaders.

Selecting and Preparing Green Beans

When shopping for green beans, look for crisp, bright beans without brown spots or blemishes. Avoid beans that look limp or dry. The beans should make a snapping sound when broken. For optimal nutrition and flavor, enjoy green beans soon after purchasing.

Green beans maintain the most nutrients when cooked lightly. Quick steaming, sautéing or roasting are all healthy cooking methods. Overcooking can lead to a loss of water-soluble vitamins like vitamin C. Blanching

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.