Green Beans Nutrition: Essential Health Insights

Green beans are packed with protein, vitamins C and A, and vital minerals like calcium. Including them in your diet can support heart health and overall wellness.

Known also as snap beans or string beans, green beans are a kitchen favorite across the U.S., often featured in family gatherings, holiday feasts, and everyday meals.

Whether you steam, sauté, or enjoy them straight from a can, green beans add valuable nutrition to your plate.

Discover the numerous health benefits green beans provide.

Green Beans Support Healthy Weight Management

One cup of raw green beans contains only 31 calories, negligible fat, and just 3.6 grams of natural sugars—ideal for those monitoring their calorie intake.

Heart-Boosting Properties of Green Beans

Green beans are cholesterol-free. While cholesterol is necessary for cell growth, excess intake can lead to artery-clogging fat deposits, increasing risks of heart attacks and strokes.

Raw green beans offer 2.7 grams of fiber per cup, while cooked beans provide 4 grams, including soluble fiber that helps reduce LDL (bad) cholesterol and total cholesterol. This fiber also supports cardiovascular health by lowering blood pressure and reducing inflammation.

The American Heart Association advises limiting sodium intake to 1,500 mg daily for heart health. Green beans naturally contain only 6.6 mg of sodium per cup, making them a heart-friendly choice.

However, canned green beans can be high in sodium—one cup undrained contains 461 mg. To reduce sodium, rinse canned beans or select no-salt-added options.

Green Beans Are Low-FODMAP and Gut-Friendly

FODMAPs are certain carbohydrates that can ferment in the gut, causing discomfort like gas, bloating, diarrhea, or constipation, particularly in individuals with IBS or acid reflux. Green beans are low in FODMAPs, making them a gentle, digestible option for sensitive stomachs.

A Plant-Based Source of Protein

Protein is essential for maintaining healthy bones, hair, organs, muscles, and a strong immune system. While plant proteins are incomplete on their own, combining them throughout the day creates complete protein profiles. One cup of raw green beans provides nearly 2 grams of protein.

Rich in Vitamins and Minerals

Green beans offer a wealth of essential vitamins, including folate—33 micrograms per cup, covering nearly 10% of daily needs. Folate is crucial for preventing neural tube defects during pregnancy.

Vitamin C

One cup of raw green beans supplies 12.2 mg of vitamin C, about 25% of the daily recommended intake. This antioxidant supports immune function, collagen production, and skin protection from oxidative damage.

Vitamin A

Green beans provide 690 IU of vitamin A per cup, roughly 15% of daily requirements. Vitamin A, a group of retinoids, is vital for immune health, vision, and reproduction.

Additional Vitamins

• Vitamin K: 43 mcg
• Thiamin (B1): 0.1 mg
• Niacin (B3): 0.7 mg
• Vitamin B6: 0.14 mg
• Vitamin E: 0.41 mg

Essential Minerals

Green beans are rich in minerals like manganese, which supports metabolism, antioxidant defenses, bone health, and wound healing.

• Calcium: 37 mg
• Iron: 1.03 mg
• Magnesium: 25 mg
• Phosphorus: 38 mg
• Potassium: 211 mg
• Zinc: 0.24 mg

Selecting and Storing Green Beans

Fresh green beans offer the highest nutritional value. Choose beans that are vibrant green, firm, and free from blemishes. Consume them soon after purchase or harvest for maximum benefits.

Cooking and thawing frozen green beans can reduce vitamin C content. To preserve nutrients, cook them quickly with minimal water and avoid thawing before cooking.

Store fresh green beans in a plastic bag in the refrigerator and use within one week.

Delicious Ways to Enjoy Green Beans

Snack on raw green beans or try these tasty preparations:

• Blanch or steam and toss with grape tomatoes and balsamic vinegar
• Roast with olive oil, fresh pepper, and Parmesan cheese at 425°F (218°C) until tender-crisp
• Add to green salads
• Sauté with olive oil, garlic, and lemon juice
• Dip in hummus or herb-flavored low-fat yogurt

Final Thoughts

Green beans might not be your first thought when planning meals, but with creativity, they can become a flavorful, nutritious staple in your diet.

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