Green beans, fresh, cooked, no added fat
Common food
Photo: Wikipedia
Fresh green beans, cooked simply without added fat, are a crisp-tender vegetable with a bright, grassy sweetness and a satisfying snap. They are a low-calorie, high-fiber powerhouse, delivering a notable dose of vitamins K and C alongside their signature crunch. Their clean, vegetal flavor makes them a versatile canvas for a wide range of seasonings and dishes.
Calorie split: 20% protein · 74% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore green beans for their unique ability to remain pleasantly crisp even after cooking, providing a textural contrast in dishes. Their mild, fresh flavor acts as a perfect carrier for bold seasonings like garlic, lemon, or toasted almonds, making them a beloved and versatile side dish across many cuisines.
⚠️ Watch-outs & how to enjoy it better
Some individuals may find plain cooked green beans bland or overly fibrous. For those sensitive to lectins, undercooked beans can cause digestive discomfort; ensure they are cooked until tender-crisp. To enhance flavor without excess sodium, sauté with garlic and herbs or finish with a squeeze of lemon juice.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in calories, making them ideal for weight management.
- Provides a good amount of vitamin K for bone health.
- Contains vitamin C, an important antioxidant.
- Offers plant-based protein and essential minerals like manganese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The string that runs along the seam of older green bean varieties was so disliked that it led to the development of modern 'stringless' cultivars in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 89.0 g |
| Energy | 42.0 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 0.29 g |
| Carbohydrate, by difference | 7.7 g |
| Fiber, total dietary | 3.1 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 0.68 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 43.0 mg |
| Potassium, K | 301 mg |
| Sodium, Na | 121 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 10.8 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.72 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 15.9 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 | 374 ug |
| Carotene, alpha | 68.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 631 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 45.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 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 |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beans, snap, green, canned, no salt added, solids and liquids — USDA does not publish this profile for Green beans.
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.03 g |
| Histidine | 0.01 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.04 g |
FAQ
How do I keep green beans bright green when cooking?
Blanch them in boiling, salted water for 2-3 minutes, then immediately plunge them into an ice water bath to stop the cooking process and set the color.
Are canned green beans as nutritious as fresh?
Canned beans retain most of their fiber and minerals but can be higher in sodium and may have a softer texture. Rinsing them can reduce sodium content.
What's the best way to store fresh green beans?
Place unwashed beans in a perforated plastic bag in the refrigerator crisper drawer. Use within a week for best texture and flavor.
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 0.42 kcal/g · 20% calories from protein · 3.1 g fiber · 2.4 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.