Green beans contain protein, vitamins C and A, and beneficial minerals like calcium. Eating them may have health benefits, including for your heart.
Many American kitchens always have green beans on hand. They are also known as snap beans or string beans. They’re a beloved side dish at family potlucks, holiday meals, and nightly dinners.
You can eat green beans right from the can, blanch them, or sauté them. Either way, they are good for you.
One cup of raw green beans has just 31 calories, virtually no fat, and only 3. 6 grams (g) of sugar. That’s fantastic news if you’re watching your waistline.
Green beans contain no cholesterol. Although your body needs some cholesterol for healthy cell growth, too much is bad for you. High cholesterol may lead to a build-up of fat deposits in your arteries. This can decrease blood flow to your heart and brain and cause a heart attack or stroke.
One cup of raw green beans has 2. 7 g of fiber. Cooked (boiled) green beans have 4. 0 g of fiber, some of it soluble fiber. Soluble fiber may help lower LDL or so-called bad cholesterol and total cholesterol levels. It may also support heart health by lowering blood pressure and reducing inflammation.
For best heart health, the American Heart Association says to eat no more than 1,500 mg of sodium every day. Green beans are naturally low in sodium. One cup has only 6. 6 milligrams (mg).
Too much sodium in your diet may increase your blood pressure. High blood pressure is associated with an increased risk of heart disease and stroke. But beware of canned green beans. One undrained cup contains 461 mg of sodium. Rinse canned green beans before eating, or choose no-salt added varieties.
The Cleveland Clinic says that FODMAPs are carbohydrates that haven’t been broken down yet. They are then broken down by bacteria in your gut, which can cause gas, belly pain, diarrhea, and constipation. Eating foods high in FODMAPs may worsen digestive conditions such as irritable bowel syndrome (IBS) and acid reflux. Eating low FODMAP foods may bring considerable relief to your tummy troubles. Green beans are low in FODMAPs, which means that many people who have long-term digestive problems can enjoy them.
Protein is also essential to a healthy immune system. You can’t get all the amino acids your body needs from plant proteins; they omit at least one. But plant proteins are still beneficial. They can be combined with other proteins throughout the day to make complete proteins. One cup of raw green beans has almost 2 g of protein.
Green beans contain many essential vitamins, including folate. There are 33 micrograms (mcg) of folate in one cup of raw green beans, which is almost 10% of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.
Raw green beans are also a good source of vitamin C. One cup contains 12. 2 mg, around 25 percent of the daily recommended value. Vitamin C is an antioxidant that helps boost your immune system. It’s also integral for the production of collagen and helps protect your skin from oxidative stress.
There are 690 IU of vitamin A in a cup of raw green beans, which is a little less than 15% of the daily value. Vitamin A isn’t a single vitamin. It’s a group of compounds known as retinoids. Vitamin A is important to immune health, reproduction, and healthy vision.
Green beans are a good source of minerals, especially manganese. This essential mineral supports your metabolism and has antioxidant abilities. It also supports bone health and promotes wound healing.
Fresh green beans are the healthiest option. Look for beans that are bright green and free of black spots and blemishes. The beans should not be flimsy. For the most nutritional benefits, eat fresh green beans as soon as possible after harvesting or purchasing.
In some cases, like vitamin C, cooking or thawing frozen green beans can make them less healthy. That’s why you shouldn’t let frozen green beans thaw and cook them in little water for as long as possible.
When you think of meals, green beans might not be the first thing that comes to mind, but if you get creative, they can be a tasty go-to food. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our.
Green beans are a classic vegetable that can be part of any healthy diet. They provide important nutrients and come with a modest amount of calories But what exactly is the calorie count for a standard 1/2 cup serving of green beans? Let’s take a closer look at the nutrition facts.
Calorie and Macronutrient Content
According to the nutritional information provided 1/2 cup of raw green beans contains
- 17 calories
- 3.9g total carbohydrates
- 1.9g dietary fiber
- 1g protein
- 0.07g fat
So in a 1/2 cup serving, green beans provide 17 calories, with the majority of calories coming from carbohydrates. They also offer 1g of filling protein and close to 2g of fiber There is minimal fat content
For the calorie-conscious, this makes green beans an excellent low-calorie vegetable choice to include in meals.
Vitamins and Minerals
In addition to the macronutrient content, green beans contain a variety of important micronutrients:
- Vitamin C – 9mg (10% DV)
- Vitamin A – 19mcg (2% DV)
- Vitamin K – Small amount
- Folate – Small amount
- Potassium – 115mg (2% DV)
- Calcium – 20mg (2% DV)
- Iron – 0.57mg (3% DV)
Green beans provide high levels of antioxidant vitamin C and vision-supporting vitamin A. They also contain small amounts of bone-building calcium and vitamin K, blood cell-supporting folate and iron, and heart healthy potassium.
Calorie Density
Calorie density looks at the number of calories in a food compared to its weight. Green beans have a low calorie density, with only 17 calories in 1/2 cup.
Foods with a low calorie density provide fewer calories per bite. This makes them ideal for supporting weight management or calorie restriction goals.
In comparison, 1/2 cup of other vegetables provide:
- Carrots: 25 calories
- Tomatoes: 14 calories
- Broccoli: 15 calories
- Spinach: 8 calories
Green beans fit right in as a low-calorie density vegetable, similar to other non-starchy produce.
Health Benefits of Green Beans
In addition to the nutritional content, green beans provide several science-backed health benefits:
- May help lower cholesterol due to soluble fiber content
- Helps regulate blood sugar levels due to low glycemic index
- Contains antioxidants like kaempferol to reduce inflammation
- Provides vitamin K for healthy bones and blood clotting
- Aids digestion and gut health when eaten with skin intact
- Hydrating and may help with weight loss when included in low-calorie meals
Overall, the nutrition profile and health benefits of green beans make them a smart addition to your diet.
Daily Calorie Needs
To put the 17 calories in 1/2 cup green beans in context of your total daily needs:
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For a 2,000 calorie diet, it accounts for less than 1% of your total daily calorie intake.
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For a 1,500 calorie diet, it makes up around 1% of your calories for the day.
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For a 1,200 calorie diet, it provides 1-2% of your energy needs.
The small amount of calories can fit into any healthy eating plan, providing nutrients without adding a large calorie load. For example, 1/2 cup of green beans makes an excellent companion as a side dish with a protein like grilled chicken breast or salmon.
Tips for Enjoying Green Beans
To take advantage of the stellar nutritional benefits of green beans:
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Steam, roast or sauté to retain nutrients compared to boiling.
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Leave skins on for extra fiber, vitamins, and minerals.
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Pair with healthy fats like olive oil or avocado to better absorb fat-soluble vitamins.
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Combine with tomatoes, onions, herbs and spices to add flavor.
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Blanch and freeze during peak season to enjoy year round.
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Substitute into any recipe in place of higher calorie veggies.
So savor a sensible 1/2 cup serving of green beans to provide a wealth of nutrition and bright flavor without excess calories.
Other Low-Calorie Veggies to Enjoy
Branch out beyond just green beans to sample the wide array of low-calorie vegetables that provide nutrients with minimal impact on your daily calorie intake:
- Asparagus – 20 calories per 5 spears
- Cucumbers – 8 calories per 1/2 cup sliced
- Bell Peppers – 15 calories per 1/2 cup raw slices
- Cabbage – 18 calories per 1 cup chopped raw
- Celery – 6 calories per medium stalk
- Mushrooms – 8 calories per cup sliced raw
- Zucchini – 18 calories per 1 cup sliced
- Leafy greens like spinach, kale, lettuce
The options for low-calorie vegetables are virtually endless. Fill half your plate with these nutrient powerhouses to manage hunger, calories, and overall health.
So enjoy that 1/2 cup of green beans without worry – it provides important nutrients and high volume without stretching your calorie budget. Then round out your plate with more delicious low-cal veggies and lean protein for meals that are satisfying in both taste and nutrition.
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Healthwise: How Many Calories in Green Beans? Diet Calories, Calories Intake and Healthy Weight Loss
FAQ
How many calories are in a half a cup of cooked green beans?
How many calories are in 1 cup of whole green beans?
How many calories are in fresh green beans cooked?
Are green beans protein or carbs?
How many calories are in a 1/2 cup green bean?
A 1/2 cup serving of Green Beans contains approximately 17 Calories, with about 1 calorie coming from fat. Your Daily Values may vary based on your calorie needs.
How many calories are in a 1/2 cup of Green String Beans?
There are 17 calories in a 1/2 cup of Green String Beans. Calorie breakdown: 3% fat, 77% carbs, 20% protein. There are 17 calories in a 1/2 cup of Green String Beans. Get full nutrition facts and other common serving sizes of Green String Beans including 1 oz and 1 10 bean serving.
How many calories are in a serving of green beans?
There are 44 calories in one serving of green beans (1 cup). However, there are 35 calories in 2/3 cup (81 g) of Great Value Frozen Cut Green Beans.
How many calories are in Green String Beans (from fresh)?
There are 38 calories in a 1/2 cup of fresh Cooked Green String Beans (from Fresh). Calorie breakdown: 43% fat, 46% carbs, 11% protein. There are 38 calories in a 1/2 cup of fresh Cooked Green String Beans (from Fresh).