Nutrition for Green Bean

Calories, Protein, Vitamins and More

image of green bean source

Green Bean Nutrition Summary

One cup of green bean (100 grams or 0.2 lb) contains 31 calories and 1.8 grams of protein. Green bean consist of 90% water, 7% carbohydrates, 2% protein, and less than 1% of fat.

Green bean is an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of calcium and manganese.

In one cup of green bean:

  • Calories: 31
  • Protein: 1.8 g
  • Sugar: 3.3 g
  • Dietary fiber: 2.7 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 6 mg
There is no significant amounts of cholesterol in green bean.

See the Green Bean Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, snap, green, raw.

Calories in Green Bean

Green bean has 31 calories per cup or 31 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

76% of calories in green bean are from carbohydrates, 20% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 76% of the calories in green bean are from carbohydrates. The carbs in green bean are mostly in the form of dietary fiber, sugar and starch (39%, 48% and 13%). An excellent high-fiber food, a single cup of green bean contains 11% of recommended daily values or 2.7 grams of dietary fiber.

  • Dietary fiber: 2.7 g
  • Sugar: 3.3 g
  • Starch: 0.9 g

Calories from Fat

A small portion, or 5% the calories in Green Bean are from fat. Green bean is very low in total fat, with 0.2 grams per cup. Most of the fat in green bean are healthier unsaturated fats.

Green bean is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in green bean.

Calories Similar to Green Bean

Some other vegetables with similar calories to green bean by weight:

Protein in Green Bean

One cup of Green Bean has 1.8 grams of protein or about 4% of daily recommended intake. Although green bean is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 1.83 g
  • Threonine: 0.08 g
  • Isoleucine: 0.07 g
  • Leucine: 0.11 g
  • Lysine: 0.09 g
  • Phenylalanine: 0.07 g
  • Valine: 0.09 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in green bean.

Protein Similar to Green Bean

Some other vegetables with similar amounts of protein to green bean by weight:

Vitamins and Minerals in Green Bean

An good source of nutrients, green bean contains abundant amounts of Vitamin C and potassium. In fact, a single cup of green bean contains 16% of recommended daily values or 12.2 milligrams of Vitamin C.

Vitamins in green bean (1 cup):
  • Vitamin a: 35 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.7 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 12.2 mg
  • Vitamin e: 0.4 mg
  • Folate: 33 ug
  • Vitamin k: 43 ug
Minerals in green bean (1 cup):
  • Calcium: 37 mg
  • Potassium: 211 mg
  • Iron: 1 mg
  • Magnesium: 25 mg
  • Zinc: 0.2 mg
  • Selenium: 0.6 ug
  • Phosphorus: 38 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 15.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in green bean.

Similar to Green Bean for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to green bean:

Flavonoids and Carotenoids in Green Bean [3]

Green bean contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol, myricetin and quercetin. In one cup of green bean:

  • beta-carotene: 379 ug
  • alpha-carotene: 69 ug
  • lutein + zeaxanthin: 640 ug
  • luteolin: 0.13 mg
  • kaempferol: 0.45 mg
  • myricetin: 0.13 mg
  • Quercetin: 2.73 mg

Green Bean Nutrition Chart

Green Bean:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Green Bean in Cooking

Green bean is in the top 10% of most popular ingredients for recipes. Green Bean can be consumed raw and is often trimmed before cooking or serving. Most recipes call for one or two pounds of green bean.

Friends and Relatives of Green Bean

Foods commonly cooked with green bean: Other similar relatives:

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