Beans, french, mature seeds, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
French green beans, also known as haricots verts, are slender, crisp pods prized for their delicate, grassy flavor and satisfying snap. When mature and dried, they transform into a hardy, protein-packed legume with a dense, earthy taste. Nutritionally, they are a standout for their exceptional fiber and plant-based protein content.
Calorie split: 22% protein · 73% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love them for their incredible versatility—they can be blanched for a crisp side, slow-cooked into stews for creaminess, or ground into flour. They are a beloved staple in home cooking for their ability to absorb flavors and provide hearty, nutritious substance to meals.
⚠️ Watch-outs & how to enjoy it better
As a legume, they contain oligosaccharides that can cause gas and bloating in some individuals. To counteract this, soak dried beans thoroughly before cooking and gradually increase your intake to allow your digestive system to adapt. Their high fiber content can also interfere with mineral absorption if consumed in very large quantities; pairing them with vitamin C-rich foods like tomatoes can enhance iron uptake.
Key benefits
- Excellent source of dietary fiber for digestive health
- High in plant-based protein for muscle maintenance
- Rich in essential minerals like iron and magnesium
- Low in fat and contains no cholesterol
- Provides complex carbohydrates for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The French word 'haricot' for bean is thought to derive from the Nahuatl word 'ayacotl', linking this European staple directly to its origins in the Americas.
Full nutrition (USDA data · scales with serving)
| Water | 10.8 g |
| Energy | 343 kcal |
| Energy | 1435 kj |
| Protein | 18.8 g |
| Total lipid (fat) | 2.0 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 64.1 g |
| Fiber, total dietary | 25.2 g |
| Calcium, Ca | 186 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 188 mg |
| Phosphorus, P | 304 mg |
| Potassium, K | 1316 mg |
| Sodium, Na | 18.0 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.44 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 12.9 ug |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.22 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.79 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 399 ug |
| Folic acid | 0.00 ug |
| Folate, food | 399 ug |
| Folate, DFE | 399 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 8.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.22 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.19 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.14 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.14 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.77 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.79 g |
| Isoleucine | 0.83 g |
| Leucine | 1.5 g |
| Lysine | 1.3 g |
| Methionine | 0.28 g |
| Cystine | 0.20 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.53 g |
| Valine | 0.98 g |
| Arginine | 1.2 g |
| Histidine | 0.52 g |
| Alanine | 0.79 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.73 g |
| Proline | 0.80 g |
| Serine | 1.0 g |
FAQ
What is the difference between green beans and French green beans (haricots verts)?
Haricots verts are a specific French variety that are more slender, tender, and have a finer texture and slightly more intense flavor than common green beans. They are often sold as a premium product.
How should I store mature, dried French green beans?
Store them in an airtight container in a cool, dark, and dry place like a pantry. They can last for up to a year or more. Once cooked, refrigerate leftovers in a sealed container for 3-5 days.
Do I need to soak dried French green beans before cooking?
Yes, soaking is highly recommended. It helps soften the beans, reduces cooking time, and can make them easier to digest by breaking down some of the complex sugars that cause gas.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.43 kcal/g · 22% calories from protein · 25.2 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.