Green Beans
A crisp pod vegetable that adds fibre and vitamin K to a plate in minutes.
Nutrition per 100 g
Standardised to 100 g of green beans, raw for fair comparison. Typical serving: 100 g raw — 31 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 31 kcal | 31 kcal | 100 kcal |
| Protein | 1.8 g | 1.8 g | 5.8 g |
| Carbohydrate | 7 g | 7 g | 22.6 g |
| Fat | 0.2 g | 0.2 g | 0.6 g |
| Fibre | 2.7 g | 2.7 g | 8.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of green beans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin K | 43.9 µg | 43.9 µg | 37% |
| Thiamin | 0.06 mg | 0.06 mg | 5% |
| Niacin | 0.73 mg | 0.73 mg | 5% |
| Vitamin B6 | 0.12 mg | 0.12 mg | 7% |
| Minerals | |||
| Calcium | 40.1 mg | 40.1 mg | 3% |
| Iron | 0.65 mg | 0.65 mg | 4% |
| Magnesium | 28.2 mg | 28.2 mg | 7% |
| Phosphorus | 41.2 mg | 41.2 mg | 3% |
| Potassium | 290 mg | 290 mg | 6% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.35 mg | 0.35 mg | 3% |
| Copper | 0.098 mg | 0.098 mg | 11% |
| Manganese | 0.33 mg | 0.33 mg | 14% |
Source: USDA FoodData Central — Beans, snap, green, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat green beans?
- Fast to cook and universally liked.
- Frozen beans match fresh nutritionally and cost less.
- Good fibre for very few calories.
How to include it
- Blanch two minutes, then toss in olive oil and lemon.
- Roast with almonds until blistered.
- Add to a salad niçoise with eggs and tuna.
Things to consider
- Boiling too long loses colour and vitamin C.
- Raw beans of some varieties are best cooked before eating.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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