Also known as snap beans, French beans, or string beans, green beans are legumes usually harvested while still young and consumed with their beans inside the pods. Learn more about green beans’ nutrition facts below!

They are versatile, inexpensive, and a great source of nutrients, including protein, fiber, vitamins, minerals, and antioxidants.

These nutrients offer great benefits, making green beans a great addition to the diet.

This article tells you more about green bean nutrition and health benefits.

Green beans nutrition facts:

The nutrients you should expect from a cup serving (100 g) of green beans include:

  • Calories: 31
  • Carbohydrates: 7 grams
  • Protein: 8 grams
  • Fat: 1 gram
  • Fiber: 4 grams
  • Vitamins C: 3 milligrams, or 27 percent of the daily requirement
  • K: 4 micrograms, or 18 percent of the daily requirement
  • A: 690 IU, or 14 percent of the daily requirement
  • Manganese: 2 milligrams, or 11 percent of the daily requirement
  • Folate: 37 micrograms, or 9 percent of the daily requirement
  • Thiamine: 1 milligram, or 6 percent of the daily requirement
  • Riboflavin: 1 milligram, or 6 percent of the daily requirement
  • Iron: 1 milligram, or 6 percent of the daily requirement
  • Magnesium: 25 milligrams, or 6 milligrams of the daily requirement
  • Potassium: 209 milligrams, or 6 percent of the daily requirement

Green beans are also rich in carotenoids and other antioxidants, making them an excellent addition to your daily nutrition.

young green beans on plant

Health benefits of green beans:

Green beans offer numerous health benefits, including:

1. Lowering the risk of type 2 diabetes

Daily consumption of whole-grain foods and other legumes, including green beans, can lower your risk of type 2 diabetes by 35 percent, while having one serving per week can lower your risk by 33 percent.

Green beans are generally low Glycemic, meaning they slowly raise blood glucose levels after consumption.

They are also very high in fiber which helps maintain steady glucose levels during digestion.

Researchers found that replacing half a serving of protein (especially those from animal sources) and carbohydrate foods such as rice and potatoes, with legumes could lower the risk of type 2 diabetes.

As a matter of fact, the Food and Agriculture Organization of the United Nations declared 2016 as the international year of legumes to help raise awareness of their nutritional benefits.

2. May help fight cancer

Regular consumption of green beans has been associated with a low risk of colon, breast, and prostate cancers.

Green beans contain high levels of chlorophyll, the green pigment in plants. Plants use chlorophyll to get sunlight as well as the nutrients they carry.

In the human body, chlorophyll has been shown to support health by boosting the immune system, promoting blood detoxification, eliminating fungus from the body, getting rid of bad odors, and preventing cancer.

One study found that chlorophyll could lower the occurrence of stomach tumors by 24-45 percent and liver tumors by 29-63 percent.

In a different study, chlorophyll was shown to inhibit the growth of pancreatic tumor cells, leading to a reduction in the size of the tumor.

Additionally, a study in China found that daily consumption of chlorophyll resulted in a 55 percent decrease in aflatoxin biomarkers. Aflatoxins are toxins that may lead to cancer development. They are often produced by a certain fungus commonly found in maize, cottonseed, peanuts, and tree nuts.

Green beans are also rich in other cancer-fighting nutrients such as lutein, vitamin C, vitamin K, resistant starch, and phenolic compounds, which help fight various cancers in the body.

3. They may promote weight loss

Green beans are one of the weight loss-friendly foods you can eat. They are high in fiber and protein and very low in calories, making them ideal for weight loss.

Its’ high fiber can help curb hunger hormones and suppress appetite, thus keeping you full longer. This will help lower your calorie intake, which can help you lose weight.

Fiber also slows the release of sugar, which keeps your energy well maintained, preventing any unnecessary urge to snack.

They are also high in protein which promotes earlier satiety, preventing you from overeating and overconsumption of calories.

green beans in wicker bowl

4. Promote heart health

Green beans are powerful at maintaining heart health due to their high vitamin K and lutein levels.

Lutein is an antioxidant commonly linked to improving eye health. However, it is also beneficial to the heart, and has been associated with aiding against arterial wall hardening. 

On the other hand, vitamin K is essential for protecting the arterial lining. This is because it carries calcium out of the arteries, thus preventing it from forming plaques and calcifying the arteries.

Vitamin K also fights inflammation, helps maintain normal blood pressure, and lowers the risk of heart disease.

Another reason why green beans are good for your heart is that they are rich in both soluble and insoluble fiber.

Soluble fiber plays a vital role in lowering LDL cholesterol and total cholesterol. High cholesterol levels may cause fat deposits within the arteries, leading to plaque formation. This blocks your arteries and prevents smooth blood flow to the heart and other parts of the body, which increases your risk of high blood pressure, stroke, heart attack, and even heart disease.

Research shows that consuming legumes four times a week or more can lower the risk of developing heart disease by 22 percent compared to eating a single serving per week.

5. They promote digestive health

The anti-inflammatory benefits of green beans protect the gut lining from being damaged, especially when inflammatory foods are regularly consumed.

Also, since a healthy gut microbiome is essential for a healthy digestive system, the fiber in green beans helps feed the bacteria in the gut, causing them to increase in number and thus their health benefits.

Final thoughts on green beans’ nutrition facts:

Green beans are an incredible source of nutrients, including vitamins  A, C, and K, and minerals such as potassium, phosphorus, magnesium, iron, and zinc.

Regular consumption may help prevent and manage type 2 diabetes, fight cancer, enhance weight loss, promote heart health, and support the digestive system.

They are also easy to acquire and incorporate into the diet.

More green vegetables:

Jamaican Callaloo

Arugula Benefits

Benefits of Kale

Benefits of Broccoli

pile of green beans on wood

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