How To Cook Fresh Garden Green Beans

When it comes to your favorite veggies, the never-ending debate persists: Should you buy fresh or canned? There are perks to both. Fresh vegetables offer lots of crunch and you can buy in season, while canned varieties last longer and are convenient to cook with.

When it comes to nutrition, you might think fresh is always the way to go, but canned vegetables can actually be just as good for you. That's because most canned vegetables are preserved at the height of their freshness, so they retain more nutrients than you might expect (same goes for frozen veg!).

Take green beans, for example. Both varieties will do your body good, but there are a few differences when it comes to canned versus fresh. Here's what you should know before you whip up your next casserole.

Canned Green Beans vs. Fresh Green Beans

canned vs fresh green beans health benefits

We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect your average cup of fresh and canned green beans.

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Calories

Canned: 1% of your daily value
Fresh: 1.5% of your daily value

Protein

Canned: 2.6% of your daily value
Fresh: 3.6% of your daily value

Fat

Canned: 0.6% of your daily value
Fresh: 0.3% of your daily value

Carbs

Canned: 1% of your daily value
Fresh: 2% of your daily value

Sugar

Canned: 1.3 grams
Fresh: 3.3 grams

Fiber

Canned: 10% of your daily value
Fresh: 11% of your daily value

Calcium

Canned: 4% of your daily value
Fresh: 4% of your daily value

Iron

Canned: 5% of your daily value
Fresh: 5.5% of your daily value

Magnesium

Canned: 3% of your daily value
Fresh: 6% of your daily value

Phosphorus

Canned: 2% of your daily value
Fresh: 4% of your daily value

Potassium

Canned: 3% of your daily value
Fresh: 6% of your daily value

Vitamin C

Canned: 4.5% of your daily value
Fresh: 20% of your daily value

Vitamin A

Canned: 7% of your daily value
Fresh: 14% of your daily value

Folate

Canned: 7% of your daily value
Fresh: 8% of your daily value

Vitamin K

Canned: 49% of your daily value
Fresh: 18% of your daily value

So which is healthier: canned or fresh green beans?

The winner: Fresh green beans

fresh vs canned green beans health benefits

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The bottom line

Go for fresh veggies when you can get them, but canned measure up pretty well, too. In some categories, they even beat fresh—so if you're into meal-prep or need your produce to last longer, don't feel too bad about stocking your pantry. Just make sure your cans are free of BPA, a hormone-disrupting chemical often used in packaged foods, and that the only ingredients on the can are vegetables. No added sugar or salt!

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