Green Beans Nutrition Facts - Calories, Carbs, Tips for Low-Calorie Meals

Exploring Green Beans - A Low Calorie, High Nutrient Vegetable

Green beans, also referred to as string beans or snap beans, are a tasty, crunchy, nutritious vegetable low in calories and carbs. With only 31 calories per 1-cup serving, green beans provide essential vitamins, minerals and fiber with minimal impact on waistlines.

Green Bean Nutrition Facts and Health Benefits

A 1-cup serving (around 100 grams) of raw, uncooked green beans contains:

• 31 calories
• 7 grams of carbohydrate
• 2 grams of fiber
• 2 grams of sugar
• 2 grams of protein

In addition, green beans deliver a range of vitamins and minerals including:

• Vitamin C - 14% RDI
• Vitamin K - 15% RDI
• Folate - 7% RDI
• Manganese - 12% RDI
• Vitamin A - 6% RDI
• Potassium - 4% RDI

This exceptional nutrient profile provides green beans with the power to:

• Support immune system function
• Promote bone health
• Prevent nutrient deficiencies
• Regulate blood sugar
• Lower inflammation
• And more!

Understanding Carb Content in Green Beans

With 7 grams of carbs and 2 grams coming from fiber, the digestible carb content of 1-cup raw green beans is only 5 grams net carbs. This makes green beans low-carb enough for almost any diet, including:

• Ketogenic (keto) - Less than 50 grams daily
• Low-carb - Less than 130 grams daily
• Diabetic - Varies individually

In addition, the low glycemic index (GI) of around 15 means green beans provide a slow, steady supply of energy without spiking blood sugar levels.

Green Bean Calories in Different Preparations

Preparation method slightly impacts total calories in green beans, but the effect is minimal. Here's how calories compare in some typical recipes:

• Raw green beans - 31 calories per 1-cup serving
• Steamed green beans - 32 calories per 1-cup serving
• Roasted green beans - 54 calories per 1-cup serving
• Stir-fried green beans with oil - 83 calories per 1-cup serving

Incorporating Green Beans into a Healthy Diet

Given their stellar nutrition stats, green beans make an excellent addition to almost any eating pattern. Their versatility also allows enjoying green beans in diverse recipes and preparations.

Keto Green Bean Options and Recipes

On ketogenic diets, the extremely low carb and fiber content of green beans helps lower daily totals while providing nutrients. Keto-friendly ways to eat green beans include:

• Sautéed in olive oil or avocado oil
• Included in green salads
• Blended into low-carb dips
• Stir-fried with keto-approved proteins and spices
• Added to keto soups

Some tasty keto green bean recipes to try include:

• Green Beans Almondine - Tossed with slivered almonds
• Pesto Green Beans - Topped with dairy-free pesto
• Green Bean Casserole - Made without flour or sugar

Low-Calorie Green Bean Ideas

At only 31 calories per cup, incorporating more green beans easily creates lower calorie meals without requiring portion size sacrifices or feeling hungry after eating. Low-cal green bean recipe ideas include:

• Lemon garlic green beans
• Green bean fries
• Asian sesame green beans
• Roasted spicy green beans

High-Fiber Green Bean Options

With 2 grams of fiber per 1-cup serving, enjoying green beans provides an effortless way to eat more fiber without excess carbs or calories. Other high-fiber foods they pair well with include:

• Beans like chickpeas or kidney beans
• Starchy veggies like broccoli, brussels sprouts or asparagus
• Whole grains like barley, farro or quinoa
• Nuts, seeds and dried fruit

Adding Flavor to Plain Green Beans

Need inspiration for infusing green beans with more flavor? Simple seasoning ideas include:

• Fresh or dried herbs - Try basil, dill, oregano, thyme
• Spices - Garlic, onion, paprika, cumin, chili powder
• Sautéed veggies - Mushrooms, onions, zucchini
• Nuts and seeds - Slivered almonds, sesame seeds
• Acid flavors - Lemon juice, lime juice, vinegar

Tips for Selecting, Handling and Storing Green Beans

Follow these green bean tips for maximizing freshness, taste and nutrition content each time you buy, prepare and save green beans:

Choosing Fresh Green Beans

Inspect green beans for ideal quality when food shopping:

• Seek crisp, firm beans without browning, limpness or mushiness
• Check ends for fresh, green tips without dryness
• Select slender, straight green beans if possible
• Avoid beans appearing overly mature with bulges and seeds

Prepping Raw Green Beans

Before cooking fresh green beans:

• Trim or snap off both stem and tip ends
• Rinse under cool water to remove dirt
• Pat dry with a towel or use a salad spinner
• Leave whole or slice on an angle into pieces

Blanching Green Beans

To soften texture and lock in color brightness, quickly blanch in boiling salted water prior to final cooking:

• Boil large pot of salted water
• Add beans and boil uncovered for 2-4 minutes
• Drain beans immediately and submerge in ice bath
• Pat dry beans before sautéing, roasting etc

Freezing Green Beans

To freeze fresh green beans for later usage:

• Prepare beans and blanch as above steps
• Pat thoroughly dry and spread in single layer on sheet pan
• Freeze solid then transfer to airtight freezer bags
• Remove frozen amount needed and reseal bags

Frozen green beans will keep for about one year before losing flavor and texture.

Storing Fresh Green Beans

For storage:

• Refrigerate unwashed raw beans loose in crisper drawer
• Or store in a perforated plastic bag for up to one week
• Do not wash until ready to use
• Place beans with older stems toward front to use first

Common Green Bean Questions

When preparing home cooked green bean dishes, some frequently asked questions may arise around buying, cooking and substituting.

What are French green beans?

French green beans are a variety that feature slender pods and a flavor reminiscent of fresh green peas. They have small seeds inside and snap easily.

Are frozen green beans already blanched?

No, frozen plain green beans typically undergo initial heating to halt ripening but have not been blanched. Be sure to blanch frozen beans 2-3 minutes before final cooking or serving.

Can I substitute canned green beans?

Yes, canned green beans can work as a substitute in recipes, but expect some flavor and texture differences. Reduce any added salt to account for saltiness in canned beans.

What herbs and spices go well with green beans?

Fresh dill, basil, mint, parsley, oregano and chives all complement green beans nicely. Spices to try include garlic, onion, paprika, cumin and red pepper flakes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.