Nutritional Food Fact Sheet Series

Beans

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Beans are seeds that grow in the pods of viney-looking bean plants above the ground. They come in many different shapes and colors and are excellent sources of fiber and folate. Eating locally grown vegetables and traditional foods helps keep our bodies healthy.

What do we know about beans?

Beans have been eaten for thousands of years and come in many different varieties. Depending on the variety, the pods of the bean plant are eaten with the seeds.

Green and yellow beans are commonly grown in the north.  They can also be bought fresh, frozen, and canned.  If choosing canned beans, buy the varieties with the least amount of added salt.  

Many northern communities have one or more community, backyard, indoor garden or greenhouse.  What is your community growing this year?

Nutrients in beans

Nutrients Contents per Serving Green or Yellow Beans,
125 mL (32g)
Excellent Source supplies 25%  or more of a nutrient per day

Fibre
Folate
Good Source supplies 15 - 24% of a nutrient per day

Thiamin
Magnesium
Fair Source supplies 5 -14% of a nutrient per day

Iron, Potassium
Niacin, Riboflavin
B6, Protein
  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

Green and yellow beans are very healthy vegetables! They provide:

  • An excellent source of fiber, which keeps our bowels healthy, our blood sugar levels even and helps prevent diseases such as cancer.
  • An excellent source of folate and a good source of other B vitamins, like thiamin and niacin. These vitamins help our bodies use the energy from food and are important for growth, healthy skin, hair, nerves and muscles.
  • A fair source of iron. Iron helps make healthy blood that flows through our bodies, giving us energy to be active and grow strong. Healthy blood keeps us from getting tired.

How to store, prepare and eat beans

  • Once picked, store beans in the fridge.
  • Long green and yellow beans can be eaten raw, steamed, boiled or baked.
  • Try a different color of bean every week to introduce them to children.  Mix them with other colored favorite vegetables to help children to try new beans (green beans with orange carrots, yellow beans with green peas).

Healthy Eating

Serve fresh, raw green and yellow beans with other favorite vegetables as a crunchy snack.  Have water to drink.

Growing food as part of a healthy lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

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