Green Beans — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 31 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 7 g | 2.55% |
| Fiber | 3 g | 10.71% |
| Sugars | 1 g | 2% |
| Glycemic Index | 15 | - |
| Protein | 2 g | 4% |
| Sodium | 6 mg | 0.26% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
31
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Did you know?
Health benefits
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, and folate, which support overall health and well-being.
- Contains antioxidants, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making them a nutritious option for weight management and overall health.
Health risks
- Potential for digestive discomfort such as gas or bloating when consumed in large quantities due to their high fiber content.
- Risk of pesticide residue on conventionally grown green beans, which can pose health risks if not properly washed or sourced from organic suppliers.
- Allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing, though rare.
- Potential nutrient loss when green beans are overcooked, reducing the levels of vitamins and minerals.
How to choose green beans
Green beans should snap crisply when bent and have a vibrant green color. They should feel firm to the touch and not limp. The pods should be free from blemishes and bruises.
Avoid green beans that are tough, have brown spots, or are overly fibrous. Fresh green beans should cook up tender-crisp, maintaining their bright color and sweet flavor.
How to store green beans
Green beans are ideally kept in the crisper drawer of the refrigerator. Using a plastic bag helps to keep them fresh by locking in moisture. When stored correctly, green beans can remain good for 1-2 weeks.
Improper storage can lead to limp beans that lose their taste. It's best to avoid washing them before putting them away to minimize excess moisture. Keeping them cool and sealed helps maintain their crunchiness and nutritional benefits, making them a delightful addition to your dishes.
✅ Extra Tip
How long do they last?
Green beans can last for 1-2 weeks in the refrigerator when stored in a plastic bag or container. For longer storage, green beans can be blanched and frozen, lasting up to 12 months.
What to do with leftovers?
Leftover green beans can be used in a variety of dishes, both as a side or main ingredient. Sauté them with garlic and olive oil for a quick and flavorful side dish, or mix them into a stir-fry with other vegetables and your choice of protein. Green beans are also great in casseroles, where they can be combined with creamy sauces and topped with breadcrumbs or fried onions.
Use green beans in a salad with tomatoes, onions, and a vinaigrette for a fresh and crunchy dish, or add them to a pasta dish with a light sauce for added texture. If you have a lot of green beans, consider making a batch of green bean almondine, sautéed with butter and toasted almonds. Green beans can also be added to soups or stews for extra nutrition, or roasted in the oven with olive oil and herbs for a caramelized flavor. For a quick snack, dip steamed green beans in your favorite sauce or hummus.
👨⚕️️ Medical disclaimer
How green beans support specific health conditions
Green beans are a low-calorie vegetable rich in fiber, promoting digestive health by aiding in regular bowel movements. They contain antioxidants, such as vitamin C and flavonoids, which support immune health by protecting against infections. Green beans are also a good source of vitamins A and K, supporting eye health and bone health by promoting calcium absorption. Their low-calorie profile makes them ideal for weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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