Beans, snap, green, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled green beans are tender-crisp, bright green pods with a clean, slightly grassy sweetness and a satisfying snap. Nutritionally, they are a light, low-calorie source of fiber and plant-based protein, making them a wholesome addition to any plate.
Calorie split: 18% protein · 76% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore green beans for their fresh, vibrant flavor and satisfying crunch that holds up well in both hot and cold dishes. They are a beloved staple for their incredible versatility, easily starring in simple sautés, hearty casseroles, or elegant salads.
⚠️ Watch-outs & how to enjoy it better
The added salt in this preparation can be a concern for those monitoring sodium intake, potentially contributing to fluid retention or high blood pressure. To counteract this, rinse the beans after boiling to reduce surface salt, or use a low-sodium cooking method and season at the table. Some individuals may experience digestive gas from the oligosaccharides in beans; starting with smaller portions and ensuring thorough cooking can help.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Low in calories and fat, supporting weight management.
- Provides plant-based protein and essential vitamins.
- Contains antioxidants like flavonoids and carotenoids.
- Versatile ingredient that complements many cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green beans are a member of the common bean family and are botanically classified as a fruit, as they develop from the flower and contain seeds.
Full nutrition (USDA data · scales with serving)
| Water | 89.2 g |
| Energy | 35.0 kcal |
| Energy | 147 kj |
| Protein | 1.9 g |
| Total lipid (fat) | 0.28 g |
| Ash | 0.73 g |
| Carbohydrate, by difference | 7.9 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 3.6 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.61 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 33.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 16.9 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 380 ug |
| Carotene, alpha | 70.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 691 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 641 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 47.9 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.09 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.08 g |
| Isoleucine | 0.07 g |
| Leucine | 0.12 g |
| Lysine | 0.09 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.04 g |
| Valine | 0.09 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.27 g |
| Glutamic acid | 0.19 g |
| Glycine | 0.07 g |
| Proline | 0.07 g |
| Serine | 0.10 g |
FAQ
Are green beans the same as string beans?
Yes, 'green beans' and 'string beans' are common names for the same vegetable. The name 'string bean' comes from older varieties that had a tough, fibrous string running along the seam.
How do I keep green beans bright green when cooking?
To retain their vibrant color, cook them quickly in a small amount of rapidly boiling, well-salted water, then immediately plunge them into an ice bath to stop the cooking process. This blanching method preserves color, texture, and nutrients.
Can I eat green beans raw?
Yes, green beans can be eaten raw, offering a very crisp texture and fresh flavor. They are commonly added to salads or served with dips. Ensure they are thoroughly washed first.
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 0.35 kcal/g · 22% calories from protein · 3.2 g fiber · 3.6 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: 1.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.