An iconic soup company developed the classic green bean casserole using cream of mushroom soup in their test kitchen in 1955. More than 40 million green bean casseroles are served every year, especially during the holidays, according to FoodReference.com. The traditional recipe provides calcium, iron, vitamin A and other important vitamins and minerals.
Definition
A basic green bean casserole that serves six consists of one can of cream of mushroom soup, ½ cup milk, 1 tsp. soy sauce, two cans green beans and 1.33 cups of French fried onions.
Basic Nutrition
The soup, green beans, milk and soy sauce contain only 442 calories, according to eLook.org. However, the French six servings of the French fried onions contain almost 434 calories per serving. Each serving also provides 9.8 g of total carbohydrates and 2.8 g of protein.
Fats
The whole casserole contains 187.14 mg of total fat. Only 1.18 mg come from milk and another 17.96 mg are in the soup, according to the USDA Nutrient Database info as reported on eLook.org. However, the French fried onions add 168 mg. The bottom line is that one serving delivers 31.19 g of primarily saturated fat.
Vitamins
A green bean casserole contains 3,145.95 IUs of vitamin A. When divided among six people, each one would gain 10.25 percent of their daily requirement for vitamin A based on a 2,000 calorie-a-day diet. The casserole also contains 170.24 mcg of folate, .81 mg of riboflavin and 29.85 mg of vitamin C, which represents 6 to 8 percent of the daily value for a single serving of those nutrients. Just one serving provides 1 to 4 percent of the daily value for vitamin E, vitamin K, thiamin, niacin, vitamins B6 and B12.
Minerals
Mineral values for the entire casserole are 392.5 mg of calcium, 11.32 mg of iron, 139.76 mg of magnesium, 362.02 mg of phosphorus, 1,112.76 mg of potassium, 2.87 mg of zinc, 1.09 mg of copper. 3.19 mg of manganese and 13.09 mcg of selenium. When broken into six servings, these values represent about 2 to 6 percent of the daily value for calcium, magnesium, phosphorus and zinc, 8 to 10 percent of iron, potassium and copper and 26.3 percent of manganese.
Considerations
This dish is high in salt content, containing 2,385.19 mg of sodium, which is 101 percent of the recommended daily value, or 16.8 percent in each serving. eLook.org explains that the soy sauce contributes 341.34 mg, the canned soup has 1,967.25 mg, two cans of green beans contain 122.9 mg and 1/2 cup of milk has 53.68 mg of sodium.
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