Green Beans

Green beans are an inexpensive, versatile, easy-to-find source of healthy carbohydrates, protein, fiber, and micronutrients. (You can even grow them yourself.) Nutrition varies based on how they are prepared or processed, but in general, this legume is a healthy addition to your diet: It's a green vegetable with very little fat, cholesterol, sodium, or sugar.

If your favorite green bean recipe is the traditional casserole, try a healthier version. Or give steamed or roasted green beans another try: Don't overcook and season with fresh herbs and a squeeze of lemon juice.

Green Bean Nutrition Facts

The following nutrition information is provided by the USDA for one cup (100g) of raw green beans cut in pieces.1

Carbs

Green beans are a good source of complex carbohydrates. There are four grams of starch in a one-cup serving of green beans. Starch provides the body with quick energy. In addition, you'll benefit from almost three grams of fiber when you consume a serving of green beans. Fiber helps to stabilize blood sugar, boost satiety, and improve digestive health. 

Green beans have a glycemic index (GI) of about 32.2 As a reference, foods with a GI of 55 or below are considered low glycemic. The glycemic load of green beans is as low as 1.3 Glycemic load takes into account the serving size of a given food or beverage to estimate the effect of the food on your blood sugar. It is considered to be more helpful than just using glycemic index data for people who are choosing foods based on their effects on blood glucose.

Fat

There is almost no fat in green beans, which makes them a naturally fat-free food. Keep in mind, however, that the way you prepare green beans affects the fat content. Many people steam green beans and top with butter or sauté them in olive oil. Both cooking methods add fat to the food. Popular green bean casserole recipes can also contain from 6sixto 12 grams of fat or more per serving.

Protein

Each one-cup serving of green beans (fresh, frozen, or canned) provides almost 2 grams of protein.

Vitamins and Minerals

Green beans provide the body with several key nutrients, such as vitamin K, a fat-soluble vitamin that helps with blood clotting functions. A serving of uncooked green beans provide 16% of your total recommended daily intake of vitamin C and 5% of your daily intake of vitamin A.

Green beans are a good source of the B vitamins folate, riboflavin, and thiamin, as well as the minerals copper and magnesium.

Health Benefits

Green beans are a healthy addition to almost any eating plan because they are a low-calorie, low-fat source of energy. They are also nutrient-dense, since they provide lots of beneficial vitamins, minerals, and antioxidants without many calories.

May Support Brain Function

The B vitamins found in green beans can help lower levels of a compound called homocysteine in the blood. High levels of homocysteine can impair cognitive function.

Repairs Cell Damage

The vitamin C (L-ascorbic acid) in green beans provides several benefits. The vitamin acts as an antioxidant to protect cells in your body from free radical damage. Vitamin C also boosts collagen production, improves immune function, and helps your body to absorb iron—an important mineral needed for a healthy body.5

Keeps Bones Strong

Vitamin K is essential for blood clotting, and it also boosts bone health. A vitamin K deficiency may put you at greater risk for osteoporosis.6 You can meet more than 20% of your daily vitamin K needs with a serving of green beans.

Low in FODMAPs

Fermentable oligo-, di-, mono-saccharides and polyols (also known as FODMAPs) are a type of carbohydrate found in many foods. A diet low in FODMAPs can help with symptoms of irritable bowel syndrome (IBS) and Crohn's disease; green beans are permitted on this diet.