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green beans.

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ALSO KNOWN AS

french beansfansistring beansharicot vertsfalifresh green beansgreen beanssnap beansharicots vertscut green beansphalifarasbicommon beansFrench Bean

Recipes with green beans + Add to pantry

SERVING

CALORIES

PROTEIN

1.8g

CARBS

7.0g

FAT

0.22g

FIBER

2.7g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories31kcal—

Protein1.8g4%

Carbohydrates7.0g3%

Fiber2.7g10%

Sugar2.4g5%

Total fat0.22g0%

Saturated fat0.06g0%

Cholesterol0mg0%

Water90.3g—

MINERALS

Sodium6.0mg0%

Potassium209mg4%

Calcium37mg3%

Iron1.0mg6%

Magnesium28.2mg7%

Phosphorus41.1mg3%

Zinc0.35mg3%

Copper0.10mg11%

Manganese0.33mg14%

VITAMINS

Vitamin A35µg4%

Vitamin C16.3mg18%

Vitamin D0µg0%

Vitamin K43.9µg37%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.10mg8%

Niacin (B3)0.73mg5%

Vitamin B60.12mg7%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup110g

1 tablespoon6.9g

1 teaspoon2.3g

1 oz28.4g

1 lb453.6g

1 ml0.5g

1 liter458.3g

1 piece5g

HEALTH BENEFITS

Why eat it.

✓Rich in Vitamin K, which is essential for bone health and blood clotting.
✓Good source of dietary fiber, which aids digestion and helps maintain stable blood sugar levels.
✓Contains antioxidants like lutein and zeaxanthin, which support eye health.
✓Provides a significant amount of Vitamin C, supporting immune function and skin health.
✓Supplies folate, important for cell growth and function.

COOKING TIPS

In the kitchen.

1To maintain a vibrant green color and crisp texture, blanch beans in boiling salted water for 2-3 minutes, then immediately plunge them into an ice bath.
2Avoid overcooking; green beans should be tender-crisp. Test for doneness by tasting one.
3Sautéing with garlic, olive oil, and a squeeze of lemon juice or roasting at high heat (400°F/200°C) with seasonings are excellent methods to enhance their flavor.
4Can be steamed, boiled, stir-fried, or added to casseroles and salads.

STORAGE

Keep it fresh.

Store fresh, unwashed green beans in a perforated plastic bag in the refrigerator's crisper drawer for up to 7 days.
For long-term storage, blanch green beans for 2-3 minutes, cool in an ice bath, then freeze in an airtight container for up to 12 months.

FAQ

Frequently asked questions.

Are green beans healthy?

Yes, green beans are very healthy. They are rich in essential nutrients like Vitamin K, Vitamin C, and folate, and are a good source of dietary fiber. They also contain antioxidants that support overall health, all while being low in calories and fat.

What are the main nutrients in green beans?

Per 100g, green beans contain approximately 31 calories, 1.83g protein, 6.97g carbohydrates, and 0.22g fat. They are particularly noted for their high content of Vitamin K (important for bone health), Vitamin C (for immunity), and dietary fiber (for digestion).

Are green beans good for weight loss?

Yes, green beans can be beneficial for weight loss. They are low in calories and fat, yet high in fiber, which helps you feel full and satisfied. Incorporating them into meals can add volume and nutrients without significantly increasing calorie intake.

Are green beans keto-friendly?

Green beans can be included in a keto diet in moderation. While they contain carbohydrates (around 7g per 100g), a significant portion is fiber. Small servings can fit into a low-carb plan, but larger quantities might exceed daily carb limits for strict keto.

Are green beans gluten-free and vegan?

Yes, green beans are naturally gluten-free and vegan. They are a plant-based vegetable and do not contain any gluten-containing grains or animal products, making them suitable for a wide range of dietary preferences and restrictions.

What's the best way to cook green beans?

Green beans are versatile and can be cooked in many ways. Popular methods include steaming, boiling, sautéing, roasting, or stir-frying. Steaming or blanching helps retain their crisp texture and vibrant color, while roasting brings out a deeper, sweeter flavor.

Can you eat green beans raw?

Yes, green beans can be eaten raw, though they are more commonly cooked. Raw green beans have a crisp texture and a slightly grassy flavor. They can be added to salads or served with dips, but cooking often enhances their digestibility and flavor.

How should I store fresh green beans?

Store fresh green beans unwashed in a plastic bag or an airtight container in the crisper drawer of your refrigerator. They typically last for about 5-7 days. Wash them just before use to prevent premature spoilage.

Do green beans need to be trimmed before cooking?

Yes, it's generally recommended to trim the stem end (the 'snap' end) of green beans before cooking, as it can be tough and fibrous. The tail end is usually fine to leave on, but some prefer to trim both ends for a neater appearance.

What do green beans taste like?

Green beans have a mild, slightly sweet, and earthy flavor with a crisp, tender-crisp, or soft texture depending on how they are cooked. They have a fresh, 'green' taste that pairs well with many different seasonings and dishes.

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