Vegetables
Green beans
Nutrition facts
Serving: 1 cup (100 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Protein | 1.8 g | |
| Carbs | 7 g | |
| Fibre | 2.7 g | 10 % |
| Sugars | 3.3 g | 3 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 6 mg | 0 % |
| Vitamin K | 43 µg | 36 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Despite the name, a green bean is a pod picked immature: 1.8 g of protein per cup, nothing like dried beans. In a meal plan it counts as a vegetable, not a legume.
- One cup covers more than a third of the daily value for vitamin K: if you take warfarin, what matters is keeping your intake steady, not cutting it out.
Preparation
A short cook (steaming, a few minutes of blanching) keeps the vitamin C and folate that a long boil sends into the water. Always cook them: raw green beans contain lectins (phasin) that heat inactivates and that, in quantity, cause digestive upset.
To mention to a professional
- If you take warfarin, tell your professional about your usual intake of green vegetables (vitamin K) so the dose is matched to your habits.
Sources
- Beans, snap, green, raw
- USDA FoodData Central, SR Legacy (Beans, snap, green, raw)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Bouzari et al., 2015 (Journal of Agricultural and Food Chemistry, vitamins in fresh and frozen vegetables)
- Bundesinstitut für Risikobewertung (BfR), opinion on phasin in raw beans
- Duyff, Mount and Jones, 2011 (sodium reduction in canned legumes by draining and rinsing)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.