Green Bean Casserole: Nutrition Facts and Health Profile

Green Bean Casserole – A Classic Thanksgiving Favorite with Impressive Nutrition
Green bean casserole has been a beloved Thanksgiving tradition for decades, gracing holiday tables across America each November. But behind its crispy, fried onion topping lies an array of healthy and nutritious ingredients that provide an array of health benefits.

What’s in Green Bean Casserole

The traditional green bean casserole recipe contains just a few simple components – green beans, cream of mushroom soup, milk, black pepper, and those crunchy fried onions. Each brings unique nutritional value to this comforting dish.

Health Benefits of Green Beans

Green beans, also known as string beans or snap beans, make up the bulk of a green bean casserole. One cup of raw green beans contains:

• Vitamin C – 14% of the Daily Value. This powerful antioxidant promotes immune health and iron absorption. [Source]
• Vitamin K – 15% DV. This vitamin supports bone and heart health. It’s also important for blood clotting. [Source]
• Fiber – 3 grams per cup. The fiber in green beans supports healthy digestion and may lower cholesterol levels. [Source]
• Manganese – 12% DV. This trace mineral is necessary for metabolism, bone health, and wound healing. [Source]

Several studies have linked diets high in green beans and other fruits and vegetables to reduced risk of chronic illnesses like heart disease, diabetes, and several types of cancer. The fiber content also helps support weight maintenance by promoting fullness.

Nutritious Mushrooms

While the mushrooms in green bean casserole are combined with high-sodium cream soup, on their own mushrooms are very healthy. Just a half-cup serving provides a good amount of selenium and copper, two trace minerals that act as antioxidants to prevent cell damage.

Mushrooms also provide the B-vitamins riboflavin, niacin, pantothenic acid, and folate in significant amounts. Research suggests mushrooms may boost immunity, regulate blood sugar levels, promote heart health, and support healthy inflammation response.

Dairy’s Bone-Building Benefits

The cream of mushroom soup and milk used in most green bean casserole recipes provides a boost of bone-strengthening calcium and vitamin D. One cup of milk contains 276 mg calcium and 24% DV vitamin D along with protein, phosphorus, vitamin B12, riboflavin, and potassium. [Source] [Source]

Studies confirm that consuming dairy products can improve bone mineral density and strength, reducing the risk of fractures and osteoporosis – especially when dairy intake begins early in life.

Onions Add Flavor and Nutrition

Perhaps the best part of green bean casserole is sprinkling those crispy fried onions over top. Onions provide vitamin C, folate, fiber, and plant compounds linked to cancer prevention. Research also shows onions decrease inflammation, reduce triglycerides and cholesterol levels, lower blood pressure, and slow development of blood clots – all protecting heart health. [Source]

Quercetin is one anti-inflammatory flavonoid concentrated in onions that exhibits particularly powerful health effects. A 2007 university study concluded that consuming onions may reduce the risk of stomach cancer. Much nutrition can be found even in fried onion crisps. [Source]

Putting it All Together

While individual green bean casserole ingredients each boast an array of vitamins, minerals, antioxidants and plant compounds that deliver significant health benefits, it’s important to consider the nutrition as a whole.

Combining the vegetables, dairy, and onions with a high-sodium cream soup reduces the overall nutrient density in this classic holiday dish. There are easy ways to give your green bean casserole a healthy upgrade by substituting reduced-sodium soup, adding mushrooms, using Greek yogurt instead of sour cream, or baking instead of frying those onions.

At the end of the day, green bean casserole can be an enjoyable Thanksgiving tradition that also incorporates servings of healthy fruits and vegetables – just consume in moderation alongside well-balanced holiday meals.

Nutrition Facts Panel for Green Bean Casserole

Understanding the full nutritional breakdown allows you to assess how green bean casserole fits into your overall diet. Here is an estimate* of the nutrition facts panel for one standard recipe serving of green bean casserole:

Green Bean Casserole Nutrition Facts (per 1 cup serving)

Calories: 175
Fat: 8g

• Saturated Fat: 3.5g
  Carbohydrates: 16g
• Fiber: 3g
• Sugars: 5g
  Protein: 7g

Vitamins & Minerals

• Vitamin A: 8% DV
• Vitamin C: 15% DV
• Calcium: 15% DV
• Iron: 8% DV

*Analysis for green bean casserole prepared with reduced-sodium soup

The sodium content can vary widely depending on whether you choose regular versus low-sodium soup, ranging from about 600-1200mg per serving. Using Greek yogurt instead of sour cream can also reduce fat, calories, and saturated fat.

As you can see, one serving provides significant vitamins A, C, and minerals like calcium and iron. Though not extremely low in calories, the fiber and protein help support satiety. Overall, green bean casserole can be a nutritious addition to your holiday table when made with healthy modifications and enjoyed in sensible portions.

The Takeaway on Green Bean Casserole Nutrition

Green bean casserole has graced Thanksgiving tables for decades thanks to its delicious taste, texture, and nostalgic appeal. But behind its crispy topping and creamy center lies a healthy dose of important vitamins, minerals, antioxidants and anti-inflammatory compounds as well.

Substituting lower-sodium and higher protein ingredients can further boost nutrition. So while green bean casserole may be best enjoyed only once or twice per year, when consumed mindfully and in moderation, this hearty dish can compliment your healthy holiday eating.