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Here’s a chart outlining the approximate nutritional values for one cup (about 125 grams) of cooked green beans:
These values are approximate and can vary depending on factors such as cooking method and the specific variety of green beans.
| Nutrient | Amount |
|---|---|
| Calories | 44 |
| Total Fat | 0.4 grams |
| Saturated Fat | 0.1 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
| Potassium | 211 mg |
| Total Carbohydrate | 10 grams |
| Dietary Fiber | 4 grams |
| Sugars | 4 grams |
| Protein | 2 grams |
| Vitamin A | 14% of DV |
| Vitamin C | 18% of DV |
| Calcium | 4% of DV |
| Iron | 6% of DV |
Green beans are an accessible vegetable, easily found at stores and easily prepared at home. Packed full of essential nutrients such as fiber, vitamins A and minerals, as well as an abundance of antioxidants. Low in calories, green beans make an ideal addition to any diet!
According to Cleveland Clinic research, green bean’s soluble fiber helps your digestive tract run efficiently by lowering your risk for heart disease, and alleviating symptoms associated with irritable bowel syndrome or acid reflux. Furthermore, fiber can aid weight loss and may even prevent diabetes altogether.
As with other legumes such as black and kidney beans, green beans provide an excellent source of protein. One cup of fresh green beans only offers 2 grams. Therefore, it’s important to incorporate other protein rich foods into your diet to ensure you consume enough.
One of the key benefits of green beans is that they contain lutein and zeaxanthin, two carotenoids associated with eye health and reduced risk of age related macular degeneration in older adults. These compounds act as protectors against oxygen derived free radicals and reactive oxygen species that damage cells and promote disease. They act as protective scavengers against such dangers as oxygen-derived free radicals and reactive oxygen species that damage cells, while simultaneously supporting health.
Green beans contain B vitamins like folate to support cardiovascular health. Folate can lower your stroke risk by breaking down homocysteine, an acid which damages inner walls of arteries, according to Harvard T.H. Chan School of Public Health. One serving of green beans provides approximately one-third of your daily recommended folate intake.
Folate is also essential during gestation. It helps lower birth defect risks and is required for producing red blood cells. One cup of fresh green beans provides approximately one quarter of your recommended daily dosage of folic acid.
One cup of green beans offers numerous essential micronutrients, such as manganese, folate, vitamin A, K and C. Vitamin A can help support vision, cell growth and eye health while K helps with blood clotting processes, and may offer some protection against osteoporosis. Vitamin C acts as an antioxidant and strengthens your immune system, according to the Centers for Disease Control and Prevention.
Green beans can be enjoyed fresh, frozen or canned. When choosing canned varieties, rinse and drain well prior to eating, as this can reduce sodium by 41 percent.
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