Green beans, fresh, cooked with butter or margarine
Common food
Photo: Wikipedia
Fresh green beans, lightly sautéed in butter or margarine, offer a satisfying snap and a sweet, grassy flavor enriched by the rich, savory notes of the fat. This simple preparation highlights their tender-crisp texture and vibrant green color, making them a classic and comforting side dish. Nutritionally, they provide a good source of fiber and essential vitamins with a modest calorie count.
Calorie split: 13% protein · 49% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love them for their satisfying crunch and the way they beautifully absorb the flavors of butter, garlic, or herbs. They are a versatile staple, equally at home in a rustic family dinner or a refined restaurant plate, bridging comfort and elegance.
⚠️ Watch-outs & how to enjoy it better
For some, the primary downside is the added saturated fat and calories from butter or margarine, which can be a concern for heart health or calorie control. To counteract this, use a measured amount of high-quality fat (like 1 tsp per serving), or substitute with a splash of olive oil and broth. Those watching their blood sugar should note the natural sugars, but pairing with a protein like grilled chicken or almonds helps mitigate any spike.
Key benefits
- High in dietary fiber for digestive health
- Rich in vitamins C and K
- Good source of plant-based protein
- Low in calories, aiding in weight management
- Contains antioxidants like flavonoids and carotenoids
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green beans are a cultivar of the common bean (Phaseolus vulgaris) and were originally cultivated in Central and South America, not Europe, where they were introduced in the 16th century.
Full nutrition (USDA data · scales with serving)
| Water | 86.9 g |
| Energy | 61.0 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 0.66 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 42.0 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 135 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 10.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 15.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 57.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 374 ug |
| Carotene, alpha | 66.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 613 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 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 | 1.0 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.57 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:3 | 0.11 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 | 4.0 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
What's the difference between butter and margarine for cooking green beans?
Butter, made from animal fat, offers a rich, creamy flavor and browns nicely. Margarine, a plant-based spread, has a higher water content and may not brown as well, but is often lower in saturated fat. The choice affects both taste and nutritional profile.
How do I keep green beans crisp-tender and not mushy?
Blanch them quickly in boiling salted water for 2-3 minutes, then shock in ice water to halt cooking. When sautéing, use high heat and cook them just until they turn bright green and are tender with a slight bite, usually 4-5 minutes.
Are canned green beans as nutritious as fresh ones cooked with butter?
Fresh beans retain more water-soluble vitamins (like C and B vitamins) and have a superior texture. Canned beans are convenient but often higher in sodium and softer. Rinsing canned beans can reduce sodium by up to 40%.
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 0.61 kcal/g · 13% calories from protein · 3.0 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: 0.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.