Green beans, often known as snap beans or string beans, are a common ingredient in kitchens throughout the country. They are a cherished side dish at dinners every night and family potluck. Green beans are a nutrient-dense food that you can add to your diet whether you sauté them, blanch them, or just eat them straight from the can. Green beans are a mainstay in many American families. They go by numerous names, the most common of which are snap beans and string beans. Despite their name, they are not usually green. The green bean (Phaseolus vulgaris) is a variety of common beans that may also be yellow or purple. The nutrition of green beans is abundant in vitamins and minerals.
North, South, and Central America are the origins of green beans. They grow all year, so you can find them at food shops regardless of the season. Their prime season, though, is from May and October, when you can typically get them at local farmer’s markets.
Table of Contents
Nutritional Values Per Serving.
When it comes to the nutrition of green beans, they are a rich source of dietary fiber. A Full-cup of fresh green beans has the following nutrients:
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 31 kcal | 2% |
| Protein | 1.83 g | 4% |
| Carbohydrates | 7.13 g | 6% |
| Fiber | 2.7 g | 10% |
| Fat | 0.22 g | 0% |
| Vitamin A (Retinol) | 37 µg | 4% |
| Vitamin B1 (Thiamin) | 0.082 mg | 7% |
| Vitamin B2 (Riboflavin) | 0.104 mg | 8% |
| Vitamin B3 (Niacin) | 0.734 mg | 5% |
| Vitamin B5 (Pantothenic Acid) | 0.115 mg | 2% |
| Vitamin B6 (Pyridoxine) | 0.141 mg | 11% |
| Vitamin B9 (Folate) | 33 µg | 8% |
| Vitamin C (Ascorbic Acid) | 12.2 mg | 13% |
| Vitamin K (Phylloquinone) | 14.4 µg | 12% |
| Calcium | 37 mg | 4% |
| Iron | 0.73 mg | 4% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 38 mg | 5% |
| Potassium | 211 mg | 4% |
| Sodium | 6 mg | 0% |
| Zinc | 0.24 mg | 2% |
| Copper | 0.057 mg | 6% |
| Manganese | 0.141 mg | 6% |
*Percent Daily Values are based on a 2000-calorie diet.
Note: Nutrient values may vary slightly depending on the specific variety and preparation of green beans.
1. Green beans provide protein.
Your body needs protein to keep up with:
- Healthy muscles
- Hair
- Bones
- Organs
A strong immune system also depends on protein. Because they lack at least one essential amino acid, plant proteins are not complete proteins. However, plant proteins are still advantageous. Nearly 2 g of protein is present in one cup of uncooked green beans. Incorporating the nutrition of green beans into your diet can support a healthy digestive system.
2. Carbs.
Green beans are high in complex carbs. A one-cup portion of green beans has four grams of starch. Starch gives the body instant energy. In addition, a serving of green beans contains about three grams of fiber. Fiber aids in blood sugar stabilization, satiety, and digestive health.
Green beans have a GI of around 32.2. As a point of comparison, foods with a GI of 55 or below are considered low glycemic. Green beans have a glycemic load of just 1.3. Glycemic load estimates the influence of a meal or beverage on your blood sugar by considering the serving size.
3. Fat.
Green beans have essentially little fat, making them a naturally fat-free meal. However, keep in mind that the fat content of green beans is affected by how they are prepared. Green beans are often steamed and topped with butter or sautéed in olive oil. Both techniques of cooking add fat to the dish. Popular green bean casserole recipes might also include 6 to 12 grams of fat per serving or more.
4. Vitamins and minerals.
Numerous important vitamins, including folate, are found in green beans. 33 micrograms (mcg) of folate may be found in one cup of raw green beans, which is over 10% of the daily required amount. A B vitamin called folate aids in preventing birth problems including neural tube malformations. By including green beans in your meals, you may increase the nutritional value of your diet.
1. Vitamin C.
Additionally, a wonderful source of vitamin C is raw green beans. 12.2 mg, or about 25% of the daily recommended amount, is included in one cup. Antioxidant vitamin C works to strengthen your immune system. Additionally, it plays a crucial role in collagen synthesis and anti-oxidant defense for your skin.
2. Vitamin A.
690 IU of Vitamin A, or about 15% of the daily required dose, are present in one cup of raw green beans. It belongs to a class of substances called retinoids. The immune system, reproduction, and good eyesight all benefit from vitamin A.
3. Various vitamins.
One cup of uncooked green beans also contains the following vitamins:
| Vitamins | Amount Per Cup |
|---|---|
| Vitamin K | 20.3 mcg |
| Vitamin C | 12.2 mg |
| Vitamin A | 792 IU |
| Folate (Vitamin B9) | 42 mcg |
| Vitamin B6 | 0.2 mg |
| Niacin (Vitamin B3) | 0.6 mg |
| Thiamin (Vitamin B1) | 0.1 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
4. Minerals.
Minerals are abundant in green beans, particularly manganese. This necessary mineral has antioxidant properties and aids your metabolism. Additionally, it aids with bone health and speeds up wound healing.
The additional minerals in a cup of uncooked green beans include:
| Minerals | Amount Per Cup |
|---|---|
| Potassium | 211 mg |
| Magnesium | 34 mg |
| Calcium | 37 mg |
| Iron | 1.03 mg |
| Phosphorus | 38 mg |
| Manganese | 0.18 mg |
| Zinc | 0.24 mg |
| Copper | 0.09 mg |
Health Advantages.
While green beans are low in calories, they include a variety of vital nutrients that have a variety of health advantages. Antioxidants found in beans include vitamin C, flavonols, quercetin, and kaemferol. These antioxidants battle free radicals in the body, reducing cell damage and maybe lowering the risk of certain health disorders. The nutrition of green beans includes vitamins A, C, and K, which are essential for optimal health.
Green beans also provide the following health benefits:
1. Green Beans in Cancer Therapy:
Bean consumption in general has been related to a decreased incidence of breast cancer. This might be attributable to the beans’ high fiber content. Green beans may also reduce the incidence of colorectal cancer. These beans are high in bioactive chemicals that protect against cancer. Their non-digestible carbohydrates are digested by gut flora, resulting in anti-inflammatory effects.
These beans also have a low glycemic index, which has been linked to a lower risk of cancer. Green beans include anti-carcinogenic substances such as saponins, gamma-tocopherol, and phytosterols. Green beans are high in chlorophyll, which has been linked to cancer protection. Chlorophyll binds to several cancer-causing chemicals, preventing their absorption in the gastrointestinal system. This has the potential to prevent cancer.
2. Heart Health Boost: Harnessing the Nutritional Benefits for Cardiovascular Wellness
Consumption of legumes (of which greens are a component) has been associated with a lower risk of coronary heart disease. This is due to the fiber and folate found in beans. They also contain vitamin B12, which, when combined, aids in the reduction of plasma homocysteine levels. Green beans are a healthy complement to any meal since they are low in calories and abundant in nutrition.
Homocysteine is a kind of amino acid found in the body, and high amounts have been related to heart disease. Green beans’ magnesium content may potentially play a role in heart health. Green beans (and other vegetables) include fiber, which may help decrease cholesterol and blood pressure while also improving blood vessel health. This will almost certainly benefit heart health.
3. Diabetes Control: Managing Blood Sugar Levels with the Nutritional Power of Green Beans.
Green beans have been shown in studies to have favorable metabolic benefits for diabetics. Although veggies in general are healthful, those high in starch may not be suitable for diabetics. Green beans are low in carbohydrates. (they contain less starch). These have fewer carbohydrates and are an excellent supplement to a diabetic diet. A cup of beans per day, along with a low-glycemic diet, may help decrease blood sugar levels and even reduce the risk of heart disease in patients with diabetes.
4. Gut-Friendly Green Beans:
The fiber in the beans is important here. Constipation is often associated with a lack of fiber. Fiber also improves gastrointestinal function. Beans contain both soluble and insoluble fiber, with the insoluble kind accounting for the majority (75%). This fiber passes quickly via your digestive tract.
This not only supports digestive health but also helps to avoid most types of digestive cancer. Green beans may also aid in the treatment of irritable bowel syndrome. This is due to the fiber content of the beans.
5. Strengthening Bones: Enhancing Skeletal Health with Nutrient-Packed Green Beans.
Beans are a rich source of calcium in general. Calcium may reduce the risk of osteoporosis. Green beans are particularly high in vitamin K, another substance needed for healthy bones. The sole disadvantage of beans in this sense is their high phytate level. Phytates are compounds found in beans that may interfere with the absorption of some minerals, particularly calcium.
Phytates, in other terms, are anti-nutrients. However, soaking the beans in water for a few hours before boiling them in freshwater may help to minimize the phytate concentration. The nutrition of green beans promotes healthy bone development and strength.
6. Weight Maintenance Support:
Green beans have fewer calories. A cup of steaming green beans has around 44 calories. They might be an excellent way to spice up your dinner. Though green beans have not been linked to weight reduction, their low-calorie content may be beneficial.
7. Immune System Boost: Elevating Immunity with the Nutritional Benefits of Green Beans.
Green beans are high in carotenoids and a good source of vitamin A. A cup of green beans contains about 20% of the daily intake of vitamin A. The vitamin reduces inflammation and strengthens your immune system.
8. Vision Enhancement:
Green beans are high in lutein and zeaxanthin, two antioxidants that support visual health. According to research, these nutrients may help prevent age-related macular degeneration (AMD) and cataracts. A greater lutein and zeaxanthin intake may also help prevent AMD in persons who are genetically prone to the condition. These benefits might be attributable to the lutein and zeaxanthin found in green beans, which may help enhance the optical density of macular pigments.
9. Fighting Depression: Unveiling the Nutritional Potential of Green Beans for Mental Well-being.
Consumption of fruits and vegetables has been linked to a decreased incidence of depression in general. Green beans are high in vitamins C and B vitamins, both of which have been shown to improve mental wellness. These benefits were found to be more prominent when raw fruits and vegetables were consumed. Beans are high in magnesium, zinc, and the amino acids glutamine and tyrosine. All of them were discovered to improve mental wellness by increasing neurotransmitter production.
The protein in the beans may help improve your body’s amino acid composition, improving brain function and mental wellness. Green beans also include chromium, which is an important vitamin for alleviating depression and supporting brain function.
Getting adequate folate is crucial all year round, not just during pregnancy. The B vitamin is also beneficial in the treatment of depression. Getting adequate folate aids in the reduction of homocysteine in the body. Too much homocysteine may disrupt your body’s normal synthesis of serotonin, dopamine, and norepinephrine, which govern your mood, sleep, and appetite.
10. Pregnancy Perks: Supporting Maternal Health with the Nutritional Bounty of Green Beans.
Green beans are high in folate, a vitamin that is especially important during pregnancy. In the human body, folate is responsible for the synthesis of red blood cells. It also aids in the development of the embryo’s nervous system. Adequate folate consumption lowers the incidence of neural tube abnormalities in babies.
Beans in general are one of the healthiest foods. Green beans are high in key nutrients and make a nutritious complement to any meal. Important elements like iron and potassium are included in the composition of the nutrition of green beans.
11. Nurturing Gut Health: Sustaining a Healthy Microbiome with Nutrient-Packed Green Beans.
Green beans include fiber, which helps to keep your digestive system healthy and working smoothly. However, if you have a digestive issue such as irritable bowel syndrome, some forms of fiber might cause gas, bloating, and intestinal pain.
IBS (and other digestive disorders) sufferers frequently benefit from avoiding high FODMAP meals. FODMAPs are carbohydrates that may be difficult to digest or absorb. Green beans are a low FODMAP item that may assist to alleviate digestive issues.
12. Thriving in Pregnancy: Embracing the Nutritional Benefits of Green Beans for Expectant Mothers.
A single cup of green beans has around one-third of your daily required folate consumption, a B vitamin essential for the growth and development of unborn infants. The vitamin aids in the prevention of some birth abnormalities. Pregnant women need more folate than non-pregnant women. Whereas most individuals need 400mcg per day, pregnant women require 600mcg, and nursing mothers require 500mcg.
13. Promoting Strong Bones:
Green beans are rich in vitamin K and have a moderate quantity of calcium. These nutrients are essential for keeping strong, healthy bones and lowering the risk of fractures.
14. Anemia Aid: Overcoming Iron Deficiency with the Nutritional Power of Green Beans.
Iron is a component of red blood cells, which carry oxygen from the lungs to all other cells in your body. Anemia, which is characterized by tiredness, weakness, and lightheadedness, may be caused by a lack of iron. Green beans are a good source of plant-based iron that may help you acquire the amount you need to prevent anemia. The nutrition of green beans supports a strong immune system, thanks to their vitamin C content.
15. Anti-Aging Effects:
Green beans are a great addition to your diet if you want to maintain a youthful and healthy appearance of your skin. Green beans are a great source of vitamin C and also include plenty of antioxidants to help shield your skin from the sun’s rays. This vitamin promotes the synthesis of collagen, a key structural protein in maintaining the skin’s suppleness and firmness.
So, if you want a cheap and simple strategy to combat wrinkles and other aging indicators, try eating more green beans. They make you seem younger.
If you want healthy, young skin, eat green beans. Green beans are a great source of vitamin C and also include plenty of antioxidants to help shield your skin from the sun’s rays. This vitamin promotes the synthesis of collagen, a key structural protein in maintaining the skin’s suppleness and firmness.
So, if you want a cheap and simple strategy to combat wrinkles and other aging indicators, try eating more green beans.
16. Stamina Boost:
The iron content of green beans is almost double that of spinach. To carry oxygen from the lungs to the cells throughout the body, iron is a necessary component of red blood cells. Green beans are the miracle meal you need if you have anemia, poor energy, or slow metabolism.
17. Antioxidant Defense: Shielding Against Free Radical Damage with Nutrient-Rich Green Beans.
Antioxidants in green beans neutralize free radicals, which might otherwise cause harm. When oxygen reacts with certain molecules, it may release free radicals, which are atoms or groups of atoms with an uneven (unpaired) amount of electrons. These chemicals may form chains that damage key biological components and destroy them.
Heart problems and malignancies might potentially develop as a result. The body possesses an antioxidant defense mechanism to stop free radical damage. Green beans’ antioxidants protect. According to Healing Food, lutein, beta-carotene, violaxanthin, and neoxanthin have antioxidant levels comparable to carrots.
18. Detoxification Support:
The high diuretic content of green beans makes them an excellent detox food for cleansing the body of impurities.
19. Fertility and Maternity: Harnessing the Nutritional Benefits of Green Beans for Reproductive Health.
Harvard Medical School has connected the high iron content of beans to an increase in female fertility.
Harvard Medical School that pregnant women get iron from spinach, beans, pumpkin, and green beans. Researchers have shown that a woman’s fertility is strongly tied to her dietary consumption, particularly iron.
When ingested alongside vitamin C-rich foods, such as tomatoes, bell peppers, or berries, iron absorption is increased. Folic acid must be present in sufficient quantities during pregnancy to avoid neural tube birth defects. One cup of green beans provides 10% of the necessary folic acid and 6% of the daily iron needs.
20. FODMAP-Friendly Option:
FODMAPs, undigested carbohydrates metabolized by stomach bacteria, cause gas, abdominal pain, diarrhea, and constipation, according to the Cleveland Clinic. FODMAP-rich meals may worsen acid reflux and IBS. Your stomach issues may become a lot better if you eat low-FODMAP meals.
Green beans are a low-FODMAP meal that many individuals with ongoing digestive problems can eat. Green beans are a good option for those with diabetes because of their nutritional composition.
Important Factors to Consider:
Green beans need numerous considerations:
1. Vitamin K and Blood Thinners:
If you use blood thinners such as warfarin, consult your doctor before including green beans in your diet. The beans’ vitamin K level may interact with your medicine, influencing how your blood clots. The nutrition of green beans plays a role in maintaining healthy blood sugar levels.
2. Lectins in Green Beans:
Lectins are proteins found in a variety of beans, including green beans. While they offer certain advantages, they may also induce intestinal distress. Green beans must be fully cooked to deactivate lectins.
3. Phytic Acid in Green Beans:
Certain minerals may bond with phytic acid, preventing your body from absorbing them. If you have a mineral deficit, consult your doctor before including green beans in your meal.
4. Canned Green Beans and Sodium: Monitoring Nutritional Content for Sodium Intake.
While green beans are typically low in sodium, certain canned types include salt. Excessive salt consumption might raise your risk of high blood pressure and heart disease. If you buy canned beans, be sure you properly rinse them to eliminate any extra salt.
How to Cook Green Beans.
Green beans are a very adaptable legume. You may find them fresh in the fruit department, frozen in the freezer section, or even canned. The nutrition of green beans includes essential minerals like manganese and magnesium. Green beans are a versatile ingredient that can be incorporated into various dishes for added nutrition. Here are some prominent preparation methods:
| Steps |
|---|
| 1. Wash the green beans under running water. |
| 2. Trim off the ends of the beans. |
| 3. Bring a pot of water to a boil and add salt. |
| 4. Add the green beans to the boiling water. |
| 5. Cook for about 4-5 minutes until crisp-tender. |
| 6. Prepare a bowl of ice water. |
| 7. Transfer the cooked beans to the ice water. |
| 8. Drain the green beans from the ice water. |
| 9. Heat oil or butter in a separate pan. |
| 10. Add desired seasonings, garlic, herbs, or spices. |
| 11. Sauté the blanched green beans until tender. |
| 12. Serve as a side dish or incorporate it into recipes. |
| 13. Enjoy your deliciously cooked green beans! |
Choosing and storing green beans.
Fresh green beans are the healthiest alternative. Look for beans that have a vibrant green color and are devoid of blemishes and black stains. The beans must not be weak. Eat fresh green beans as soon as possible after harvesting or buying them for the most nutritional value. The nutrition of green beans supports optimal brain function and cognitive health.
Green beans might lose part of their nutritional value when cooked or frozen, including vitamin C. Consequently, simmer green beans in a little water for the shortest time possible without thawing frozen ones. Store fresh green beans in the refrigerator in a plastic bag for a week.
Recipe for green beans.
The nutrition of green beans makes them a suitable choice for individuals with dietary restrictions. Eat some raw green beans to fill up, or consider these other options:
Nutritious Green Bean Salad with Feta and Walnuts: A Refreshing Delight
- Blanch the green beans.
- Toss the green beans with crumbled feta cheese and chopped walnuts.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper.
- Serve chilled as a refreshing salad.
Flavorful Garlic Roasted Green Beans: Savory Perfection
- Preheat the oven to 425°F (220°C).
- Toss the green beans with minced garlic and olive oil.
- Spread them on a baking sheet.
- Roast for 15-20 minutes, until crisp-tender and slightly charred.
- Serve hot.
Satisfying Stir-Fried Green Beans with Sesame Seeds: Nutritional Asian Flavors
- Heat sesame oil in a wok or skillet.
- Add green beans and stir-fry until tender-crisp.
- Drizzle with soy sauce and sprinkle sesame seeds.
- Toss to coat evenly.
- Serve as a flavorful side dish or over rice.
Wholesome Almondine Green Beans: Nutty Delights for Optimal Nutrition
- Steam or blanch the green beans.
- In a separate pan, melt butter and add slivered almonds.
- Cook until the almonds are golden brown.
- Add the green beans and toss to coat.
- Season with salt and pepper.
- Serve hot.
Classic Green Bean Casserole: Comforting Nutritional Goodness
- Mix green beans with cream of mushroom soup in a baking dish.
- Top with crispy fried onions.
- Bake in the oven at 350°F (175°C) for 25-30 minutes, until bubbly and golden.
- Serve as a comforting side dish.
Tangy Green Beans with Grape Tomatoes and Balsamic Vinegar: Bursting with Nutritional Flavor
- Blanch or steam the fresh green beans.
- Combine the cooked green beans with halved grape tomatoes.
- Drizzle with balsamic vinegar.
- Toss to coat evenly.
- Serve as a flavorful side dish or salad component.
Cheesy Roasted Parmesan Green Beans: Nutritional Bliss in Every Bite
- Preheat the oven to 425°F (218°C).
- Toss the fresh green beans with olive oil, cracked pepper, and grated Parmesan cheese.
- Spread them on a baking sheet.
- Roast for the desired time, until crisp-tender and slightly golden.
- Serve hot as a tasty and cheesy side dish.
Crispy Green Beans in Green Salad: Nutritious Crunchiness
- Boil or blanch the fresh green beans until tender-crisp.
- Prepare a green salad with your desired ingredients (lettuce, spinach, cucumbers, etc.).
- Add the cooked green beans to the salad.
- Toss gently to combine.
- Serve the refreshing green salad with the addition of green beans.
Zesty Fresh Green Beans with Olive Oil, Garlic, and Lemon Juice: Nutritional Zing on Your Plate
- Heat olive oil in a pan or skillet.
- Add fresh green beans and minced garlic.
- Sauté until the beans are tender-crisp.
- Drizzle with freshly squeezed lemon juice.
- Toss to coat the beans evenly.
- Season with salt and pepper if desired.
- Serve as a flavorful and zesty side dish.
Fresh Green Beans with Hummus or Low-Fat Plain Yogurt and Herbs:
- Steam or blanch the fresh green beans until tender-crisp.
- Serve them alongside a bowl of hummus or low-fat plain yogurt.
- Dip the green beans into the hummus or yogurt.
- Garnish with freshly chopped herbs like parsley, dill, or mint.
- Enjoy the crisp green beans with the creamy and flavorful dip.
FAQ’s.
What are the nutritional values of green beans?
Green beans are low in calories and fat, but high in fiber, vitamins (including vitamins C and A), and minerals (including potassium and magnesium).
How many calories are in a serving of green beans?
A serving of green beans (about 1 cup) has around 44 calories.
Are green beans a good source of vitamins and minerals?
Green beans are high in vitamins and minerals such as vitamin C, vitamin A, potassium, and magnesium.
What are the health benefits of eating green beans?
Green beans provide a variety of health advantages, including assisting digestion, enhancing heart health, strengthening the immune system, and aiding with weight control.
Are green beans high in fiber?
Green beans are rich in fiber, which is good for digestion and helps maintain regular bowel motions.
Can green beans help with weight loss?
Green beans are a good addition to a weight reduction diet since they are low in calories and rich in fiber, which promotes fullness and helps regulate hunger.
Are green beans low in carbohydrates?
Green beans are low in carbs, making them a good option for individuals on a low-carb or ketogenic diet.
Are green beans a good source of protein?
While green beans contain some protein, they are not considered a high-protein food. Other plant-based protein sources might be more advantageous.
Are green beans rich in antioxidants?
Green beans do include antioxidants like flavonoids and carotenoids, which help protect the body from oxidative stress and lower the risk of chronic illnesses.
Can green beans improve digestion?
Green beans’ fiber content helps good digestion by adding bulk to the stool and promoting regular bowel movements.
