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Green beans nutrition facts

Green beans, also know as french beans or snap beans, are tender, elongated, firm yet flexible edible pods of bean plant. The beans are one of the delight of vegetarian lovers for their wholesome nutritional properties. They are unripe or immature pods belonging within the common Fabaceaefamily, in the genus, vicia, and known scientifically as Phaseolus vulgaris.

green beans
Phaseolus vulgaris vine with bean pods.

Broadly, tender green beans are classified depending on their growth habits as "bush beans" which stand erect without the need of support, and "Pole Beans" that need climb supports (trellis). The other varieties of unripe fruit pods of bean family include shell beans, Pinto or mottled beans, White beans, Red or kidney beans, Black beans, Pink beans and Yellow wax beans. Almost all the varieties of beans can be available year around across the world.

Fava or broad beans (Vicia faba) are large, flattened light green pods usually eaten shelled for their delicious beans. Lima beans (Phaseolus lunatus) are large, plump, pale-green pods with kidney-shaped seeds.

Health benefits of Green beans

  • Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.

  • The beans are very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect mucousa in the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.

  • Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

  • Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV-light filtering functions. It is, therefore, green beans offer some protection in the prevention of age-related macular disease (ARMD) in the elderly.

  • Snap beans are a good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy may help prevent neural-tube defects in the newborn babies.

  • They also carry good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

  • In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Selection and storage

green beans

Raw fresh green beans, also called as snap beans or French beans, should be tender, long, stiff, but flexible and give snap sound when broken. Buy them from organic stores for their rich “beany” flavor.

Avoid limpy or over matured beans with tough skin.

To store, place them in a perforated plastic bag and keep inside the refrigerator set at high relative humidity. They keep well for up to a week.

Preparation and serving methods

Wash raw beans in cold water. Just before using, remove the strings and trim the ends.

Here are some serving tips:

  • Green beans are among the most saught after vegetables in stir-fry, stews, grilled-salads, steamed along with carrots, cauliflower, peas, tomato...etc.

  • They mix well with cheese, nuts, mushroom, seafood, meat, etc.

  • In Asian region, they are used in curries, soups, stir-fry with rice (rice pilaf) etc.

Safety profile

Green beans contain oxalic acid, a naturally-occurring substance found in some vegetables, which, may crystallize as oxalate-stones in the urinary tract in some people. People with known history of oxalate urinary tract stones are advised against eating vegetables belong to Brassica and Fagaceae family. Adequate intake of water is, therefore, advised to maintain normal urine output to minimize the stone risk. (Medical disclaimer).

<<-Read Lima beans nutrition facts and health benefits.

<<-Read Fava beans nutrition facts and health benefits.

<<-Read Yard-long beans nutrition facts and health benefits.

<<-Read Snap peas nutrition facts and health benefits.

<<-Back to Vegetable Nutrition from Green beans. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits.

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Further reading:

1. Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk (Link opens in new window).

2. The journal of nutrition by American society for nutrition. (Link opens in new window).

3. USDA National Nutrient Database.

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