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
Calories
Canned: 1% of your daily valueFresh: 1.5% of your daily value
Protein
Canned: 2.6% of your daily valueFresh: 3.6% of your daily value
Fat
Canned: 0.6% of your daily valueFresh: 0.3% of your daily value
Carbs
Canned: 1% of your daily valueFresh: 2% of your daily value
Sugar
Canned: 1.3 gramsFresh: 3.3 grams
Fiber
Canned: 10% of your daily valueFresh: 11% of your daily value
Calcium
Canned: 4% of your daily valueFresh: 4% of your daily value
Iron
Canned: 5% of your daily valueFresh: 5.5% of your daily value
Magnesium
Canned: 3% of your daily valueFresh: 6% of your daily value
Phosphorus
Canned: 2% of your daily valueFresh: 4% of your daily value
Potassium
Canned: 3% of your daily valueFresh: 6% of your daily value
Vitamin C
Canned: 4.5% of your daily valueFresh: 20% of your daily value
Vitamin A
Canned: 7% of your daily valueFresh: 14% of your daily value
Folate
Canned: 7% of your daily valueFresh: 8% of your daily value
Vitamin K
Canned: 49% of your daily valueFresh: 18% of your daily value
So which is healthier: canned or fresh green beans?
The winner: Fresh green beans
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!
