Legume
canned shellie beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
shellie beans
SERVING
CALORIES
30
PROTEIN
1.8g
CARBS
6.2g
FAT
0.19g
FIBER
3.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories30kcal—
Protein1.8g4%
Carbohydrates6.2g2%
Fiber3.4g12%
Sugar0.63g1%
Total fat0.19g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water90.7g—
MINERALS
Sodium334mg15%
Potassium109mg2%
Calcium29mg2%
Iron0.99mg6%
Magnesium15mg4%
Phosphorus30mg2%
Zinc0.27mg2%
Copper0.08mg9%
Manganese0.38mg17%
Selenium2.1µg4%
VITAMINS
Vitamin A11µg1%
Vitamin C3.1mg3%
Vitamin D0µg0%
Vitamin E0.03mg0%
Vitamin K8.0µg7%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.21mg1%
Pantothenic acid (B5)0.13mg3%
Vitamin B60.05mg3%
Folate (B9)18µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup245g
1 tablespoon15.3g
1 teaspoon5.1g
1 ml1g
1 liter1020.8g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and can help regulate blood sugar levels.
- ✓Provides a significant amount of plant-based protein, essential for muscle repair and growth.
- ✓Rich in essential minerals such as folate, iron, and magnesium, which are vital for energy production and red blood cell formation.
- ✓Low in fat and cholesterol-free, making them a heart-healthy food choice that can contribute to lower LDL cholesterol.
COOKING TIPS
In the kitchen.
- 1Rinse canned beans under cold running water before use to remove up to 40% of the sodium and the starchy canning liquid, which can improve flavor and reduce gas-producing compounds.
- 2Since they are already cooked, add them towards the end of the cooking time for hot dishes like soups, stews, or chilis to prevent them from becoming mushy.
- 3Mash rinsed beans with garlic, lime juice, and spices to create a quick and healthy dip, spread for sandwiches, or base for veggie burgers.
- 4For a firmer texture in salads or salsas, gently pat the beans dry with a paper towel after rinsing.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry. They are shelf-stable for 2-5 years.
- After opening, transfer unused beans to an airtight glass or plastic container and refrigerate. Consume within 3-4 days.
FAQ
Frequently asked questions.
Are canned shellie beans healthy?
Yes, canned shellie beans are a nutritious choice. They are an excellent source of dietary fiber for digestive health, provide plant-based protein, and are rich in essential minerals like iron and folate while remaining low in fat and cholesterol-free.
How many calories and carbs are in canned shellie beans?
A 100g serving of canned shellie beans contains approximately 30 calories and 6.19g of carbohydrates. They also provide about 1.76g of protein and a very low fat content of 0.19g.
Are canned shellie beans good for weight loss?
Yes, they are very beneficial for weight management. Their low calorie density combined with high fiber content helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Are canned shellie beans vegan and gluten-free?
Naturally, shellie beans are both vegan and gluten-free. However, always check the label for additives like bacon, lard, or thickening agents that may be included in certain brands' canning liquids.
Are canned shellie beans keto-friendly?
With approximately 6.19g of carbs per 100g, they are lower in carbohydrates than many other legumes but may still be too high for strict keto diets. They are better suited for general low-carb or moderate-carb dietary patterns.
What do shellie beans taste like?
Shellie beans offer a unique flavor profile that combines the fresh, vegetal taste of green beans with the creamy, earthy, and slightly nutty flavor of mature shelled beans like pinto or cranberry beans.
How do you prepare canned shellie beans?
Since they are pre-cooked, you only need to heat them. They are traditionally simmered with seasonings like onion, garlic, or a touch of fat, but they can also be added directly to soups, stews, and cold bean salads.
Do I need to rinse canned shellie beans before using them?
Rinsing is recommended to reduce the sodium content by up to 40%. It also helps remove the metallic taste from the can and any excess starch from the canning liquid, resulting in a cleaner flavor.
How long do canned shellie beans last once opened?
Once the can is opened, transfer the beans to a glass or plastic airtight container. They will stay fresh in the refrigerator for 3 to 4 days; do not store them in the original open metal can.
Can I substitute canned shellie beans with something else?
If you cannot find shellie beans, you can create a substitute by mixing equal parts canned green beans and canned pinto or cranberry beans. This will provide a similar texture and flavor to the original product.
