The New Complete Book of Food

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r Green Beans

(Snap beans, string beans, wax beans)

Nutritional Profile

Energy value (calories per serving): Low

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: Vitamin A, vitamin C

Major mineral contribution: Iron, potassium

About the Nutrients in This Food

Green beans and wax beans are high in dietary fiber, a moderate source

of vitamin A derived from deep yellow carotenes, hidden by their green

chlorophyll. Wax beans have very little vitamin A because their color

comes from carotenes with little or no vitamin A activity. They have some

vitamin C.

One-half cup cooked green beans has two grams dietary fiber, 437 IU

vitamin A (18 percent of the RDA for a woman, 15 percent of the RDA for

a man), and 6 mg vitamin C (8 percent of the RDA for a woman, 7 percent

of the RDA for a man).

The Most Nutritious Way to Serve This Food

Raw, microwaved, or steamed just to the crisp-tender stage, to preserve

their vitamin C.

Diets That May Restrict or Exclude This Food

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Buying This Food

Look for: Firm, crisp beans with clean, well-colored green or yellow skin.