Green beans nutrition facts

green beans
The nutrition facts of green beans, regardless of cultivated species show to everybody why this vegetable is indispenable to human health. Green beans are a vegetable with a low content of calories but rich in nutrients essential for health, protein, dietary fiber, calcium and iron.

Green Beans are also an excellent way to obtain vitamin A and anti oxidants, including lutein, zeaxanthin, and beta carotenes, which counteract dangerous free radicals. Antioxidants contained by green beans have positive effects on cardiovascular health. Studies have demonstrated that this vegetable regulates cholesterol in the body, but it is important to consume the pod too, not just young beans inside for collecting these important benefits. Omega-3 essential fats from green beans bring their contribution too, in maintaining healthy circulation and heart default.

Green beans include calcium, magnesium, potassium, manganese, and iron, that are vital for human body metabolism. Additionally they include kaempferol  and quercetin , that are bioflavonoids which might be essential, although perhaps not quite frequent in vegetables.

In one study it was compared the ratio of consumption of beans and the number of cases of cancer recorded in 15 countries, and analysis of the results showed that a high intake of beans is associated with a smaller number of cases of colon cancer, breast and prostate cancer.

Just one cup of fresh green beans contains 200 milligrams of potassium, beta carotene and vitamin A. Beta carotene reduce the risk of developing certain types of cancer, and vitamin A maintains accurate vision and stimulates bone growth. Since type 2 diabetes is manifested by chronic inflammation, green beans can be considered a food that prevents this highly prevalent disease. Canned green beans with no added salt contains as many calories, dietary fiber and iron, and fresh green beans.

Green beans contain more iron than spinach. This mineral is especially important for women of childbearing age who, because of iron loss during menstrual bleeding, are more likely to suffer from iron deficiency anemia. Iron is a component of hemoglobin, which carries oxygen from the lungs to all body cells, while being a key element in metabolism. Pregnant and nursing women and young children and teenagers need extra iron. 200 g of beans cover 10.7% of the RDA of iron.


green beans on white backgroundVitamin B is important, also. Large folate levels in green beans synergy with vitamin B 12 to maintain genetics production and cellular division at ideal ranges. Before conceiving and throughout pregnancy, folic acid aids in preventing nerve problems. Vitamin B 6 (pyridoxine) and Thiamine (today called thiamin) aid change the meals that you eat into energy. On boats where sailors can't consume appropriate, historic reports credit thiamin insufficiency to the illness beri beri, causing serious muscular weakness and lack of function.

Vitamin C helps combat diseases, like influenza or colds, fibre assists maintain the body flushed through toxic substances, as well as the zeaxanthin shields vision wellness coming from ultraviolet sun rays by ingesting in to the retina and helping guard against macular degeneration.

The nutrients in green beans, provide an amount of 100 grams and calculated by reference to the recommended daily dose, are:


- Vitamin C - 20.3%
- Vitamin K - 18%

green beans diet - Vitamin A - 13.8%
- Manganese - 11%
- Dietary fiber - 10.8%
- Folic acid - 8.2%
- Vitamin B6 - 7%
- Molybdenum - 6.6%
- Magnesium - 6.2%
- Tryptophan - 6.2%
- Potassium - 6%
- Vitamin B2 - 5.8%
- Iron - 5.7%
- Vitamin B1 - 5.3%
- Phosphorus - 3.8%
- Calcium - 3.7%
- Protein - 3.6%
- Vitamin B3 - 3.6%
- Hill - 3.6%
- Copper - 3.5%
- Omega-3 - 2.9%
- Calories - 31 (1%)


All the benefits of green beans can be obtained by healthy recipes where this food can be successfully integrated, after thorough washing under running water and removing their heads by breaking or cutting with a knife. Preparation of green beans steamed allows maintaining full flavor and nutritional properties.When buying, always check show no mold spots. Remove the stalks only when you decide to cook them, as they can catch mold can degrade faster. A recommendation: do not eat them raw because they contain an enzyme that disturbs digestion is inhibited and only while they are cooked.

Green beans are very versatile in the kitchen, and used as an ingredient for pasta and delicious omelets, it can be combined with other vegetables as a garnish or accompany various dishes with crustaceans and fish and meat appetizers. Unlike beans that can be stored dry, green bean pods must be frozen or fresh, cooked and then frozen and kept in the refrigerator in a sealed bag to be consumed in the maximum 4-5 days.


When buying, always check to show no mold spots. Remove the stalks only when you decide to cook them, as they can catch mold can degrade faster. A recommendation: do not eat them raw because they contain an enzyme that disturbs digestion, which  is inhibited only while they are cooked.