What are the Nutritional Facts about Green Beans?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Green beans are low-calorie vegetables rich in fiber, vitamins, and antioxidants. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Green beans, also known as French beans, are a popular vegetable in Indian kitchens. They are low in calories, easy to digest, and rich in essential vitamins and minerals. Green beans support digestion, heart health, and weight management, making them a healthy addition to daily meals.
In this article, you will learn the nutritional facts about green beans, their health benefits, and the best ways to eat them.
Nutritional Facts About Green Beans (Per 100 Grams – Raw)
| Nutrient | Amount |
|---|---|
| Calories | 31 kcal |
| Carbohydrates | 7 g |
| Dietary Fibre | 3.4 g |
| Natural Sugar | 3.3 g |
| Protein | 1.8 g |
| Fat | 0.1 g |
| Vitamin C | 12 mg |
| Vitamin A | 35 mcg |
| Vitamin K | 43 mcg |
| Folate (B9) | 33 mcg |
| Potassium | 211 mg |
| Calcium | 37 mg |
| Iron | 1.0 mg |
Values may change slightly after cooking.
Health Benefits of Eating Green Beans
1. Supports Digestion
- High fibre improves bowel movement
- Helps prevent constipation
2. Good for Weight Loss
- Very low in calories
- Keeps you full for longer
3. Supports Heart Health
- Fibre helps lower bad cholesterol
- Potassium helps control blood pressure
4. Strengthens Bones
- Vitamin K and calcium support bone health
- Reduces risk of bone weakness
5. Helps Control Blood Sugar
- Low glycaemic index
- Suitable for people with diabetes
Green Beans Nutrition for Different People
For Children
- Supports growth and immunity
- Easy to chew and digest
For Adults
- Helps manage weight
- Supports heart and gut health
For Elderly
- Easy to digest
- Helps prevent constipation
Best Way to Eat Green Beans
✔ Lightly steamed
✔ Stir-fried with less oil
✔ Added to dal, sabzi, or salads
✔ Cooked with spices and minimal salt
❌ Avoid deep frying
❌ Avoid overcooking (loses nutrients)
How Much Green Beans Should You Eat Daily?
- ½ to 1 cup cooked green beans per day
- Can be eaten daily as part of a balanced diet
Green Beans vs Peas Nutrition (Per 100g)
| Nutrient | Green Beans | Green Peas |
|---|---|---|
| Calories | 31 kcal | 81 kcal |
| Fibre | 3.4 g | 5.7 g |
| Protein | 1.8 g | 5.4 g |
| Carbohydrates | 7 g | 14 g |
Final Thoughts
Green beans are a nutrient-rich, low-calorie vegetable that supports digestion, heart health, bone strength, and weight management. Including them regularly in your meals is a simple way to improve overall nutrition.
Tip: Light cooking helps retain vitamins while improving taste and digestion.