Green bean casserole is a classic Thanksgiving side dish that has been popular on American holiday tables for decades. Consisting primarily of green beans, cream of mushroom soup, and fried onions, this baked casserole is rich, creamy, and savory. But how healthy is this traditional dish? Here is a detailed look at the nutritional value of green bean casserole.
Calories and Macronutrients
One cup of traditional green bean casserole contains approximately:
- Calories: 233
- Total fat: 16 g
- Saturated fat: 8 g
- Carbohydrates: 16 g
- Protein: 6 g
So in a 1 cup serving size, green bean casserole provides a significant amount of calories and fat. The saturated fat content is quite high coming primarily from the cream of mushroom soup and fried onions. The carbohydrates are moderate and come from the green beans as well as the thickening agents in the canned soup. There is a small amount of protein from the green beans and mushrooms.
To visualize the macronutrient breakdown of green bean casserole:
| Macronutrient | Amount (in 1 cup serving) | Daily Value* |
|---|---|---|
| Total Fat | 16 g | 25% |
| Saturated Fat | 8 g | 40% |
| Carbohydrates | 16 g | 5% |
| Protein | 6 g | 12% |
*Based on a 2000 calorie diet.
As the table shows, a single serving of green bean casserole provides a significant chunk of your daily recommended intake for total fat and saturated fat. The % daily values are based on a 2000 calorie diet. Consuming multiple servings would increase the fat and saturated fat intake even more.
Vitamins and Minerals
In addition to the macronutrients, green bean casserole contains a variety of vitamins and minerals, primarily coming from the green beans:
- Vitamin A: 10% DV
- Vitamin C: 8% DV
- Vitamin K: 14% DV
- Folate: 12% DV
- Thiamin: 6% DV
- Riboflavin: 10% DV
- Niacin: 4% DV
- Vitamin B6: 9% DV
- Calcium: 6% DV
- Iron: 8% DV
- Magnesium: 7% DV
- Phosphorus: 10% DV
- Potassium: 7% DV
- Zinc: 12% DV
- Copper: 13% DV
The green beans provide a range of B vitamins including folate, thiamin, riboflavin, niacin, and vitamin B6. Vitamin C, vitamin K, vitamin A are also present. Important minerals like iron, zinc, magnesium, and copper are contributed by the green beans and mushrooms.
Overall, while green bean casserole is high in calories and fat, it does provide a range of beneficial vitamins and minerals, primarily from the green bean ingredient.
Health Benefits
Despite its high saturated fat and calorie content, green bean casserole has some positive health attributes:
Bone Health
The vitamin K, calcium, phosphorus, magnesium, and zinc content in green bean casserole provide a range of minerals important for supporting bone health.
Immune Function
The vitamin A, vitamin C, zinc, folate, and other B vitamins help boost immune function and fight infection.
Energy Production
The niacin, vitamin B6, and thiamin help the body convert food into energy.
Iron for Anemia
The iron content makes this dish helpful for preventing iron deficiency anemia. The vitamin C enhances iron absorption as well.
Eye Health
The vitamin A supports good vision and eye health.
So while high in saturated fat and calories, the array of vitamins and minerals in green bean casserole provide important health benefits, especially for the bones, immune system, energy levels, blood health, and eyes.
Downsides and Considerations
Despite the nutritional upsides, there are some important downsides of this classic dish:
High in Fat and Calories
The saturated fat and calorie content are very high for a single serving. Consuming multiple servings can lead to excessive intake of calories, total fat, and saturated fat for the day.
High Sodium
The sodium content in one cup is over 600 mg, coming mostly from the canned soup. This is about 25% of the daily recommended limit.
Added Sugars
The cream of mushroom soup contains added sugars to enhance the flavor. Limiting added sugar intake is recommended as part of a healthy diet.
Fried Onions
The crispy fried onions, while providing texture and flavor, are an unhealthy fried food that increases the fat and calorie content.
Limited Protein and Fiber
Compared to 6 grams of protein, most health experts recommend 25-30 grams of protein per meal for satiety and sustaining energy. The fiber content is also low with just 2 grams per serving. More protein and fiber provide better appetite control and digestion.
So while the vitamins and minerals provide some nutrition, the negatives like high saturated fat, sodium, and lack of protein/fiber outweigh the potential benefits.
Healthier Substitutions
There are several simple substitutions that can improve the nutrition profile of green bean casserole:
- Replace cream of mushroom with low sodium, reduced fat mushroom or celery soup
- Use reduced sodium green beans
- Saute green beans in olive oil instead of butter/cream
- Use whole grain bread crumbs instead of fried onions
- Add nuts like almonds, pecans or walnuts for crunch and protein instead of fried onions
- Mix in roasted vegetables like carrots, broccoli, or cauliflower for more fiber
- Use low fat Greek yogurt instead of sour cream
- Flavor with herbs and spices instead of salt
Making some of these simple substitutions can reduce the fat, sodium, and calories while increasing the protein, fiber, and overall nutritional value. This makes for a healthier holiday side dish.
Conclusion
Green bean casserole is a Thanksgiving staple prized for its creamy, rich, and savory flavor. However, the traditional recipe is high in saturated fat, sodium, and calories that outweigh its vitamin and mineral content. Simple ingredient swaps like reduced fat soup, roasted veggies, fresh herbs, and nuts can boost nutrition. Overall, green bean casserole is a tasty but unhealthy holiday dish that can be improved with better ingredient choices. Consuming it occasionally and in moderation is the best approach to enjoying this classic recipe.