Green Beans

Green Beans: Nutrition Facts and Health Benefits

Green beans — also known as French beans, string beans, snap beans, or haricots verts — are the unripe, immature fruit of various cultivars of the common bean (Phaseolus vulgaris). Unlike dried beans, green beans are eaten pod and all, while young and tender. They are one of the most widely consumed vegetables globally, featuring prominently in French, American, Asian, Mediterranean, and Middle Eastern cuisines. The "string" that used to run along the seam of older varieties — and gave them the name string beans — has been bred out of most modern cultivars.

Nutritional Value of Green Beans

Green beans are a low-calorie, low-fat vegetable providing approximately 31 kcal and 2.7 g of fibre per 100 g. They are a good source of vitamins C and K — both are present in meaningful quantities per serving. Green beans also provide folate, thiamine (B1), vitamin B6, potassium, magnesium, and iron. They contain carotenoids including beta-carotene and lutein, the latter associated with eye health. Their protein content is modest — around 1.8 g per 100 g — but higher than many other vegetables. The natural sugar content is low.

Health Benefits of Green Beans

Vitamin K in green beans is important for blood clotting and bone health. Vitamin C supports immune function, collagen synthesis, and antioxidant protection. Folate is essential for DNA synthesis and cell division. The fibre content supports digestive health and helps maintain a feeling of fullness. The carotenoids, including lutein and zeaxanthin, are associated with reduced risk of age-related macular degeneration — the leading cause of vision loss in older adults. Green beans are suitable for most dietary patterns, including low-carbohydrate diets, as their carbohydrate content is modest.

How to Select and Store Green Beans

Fresh green beans should snap crisply when bent, with bright green colour and no soft spots, browning, or limp texture. Avoid beans with visible seeds bulging through the pod, as this indicates over-maturity and tougher texture. Refrigerate unwashed in a plastic bag in the crisper drawer and use within three to five days. Frozen green beans are a nutritionally comparable and convenient alternative.

How to Use Green Beans

Green beans can be steamed, blanched, boiled, stir-fried, roasted, or eaten raw in salads. Blanching in salted boiling water for two to three minutes, followed by refreshing in ice water, preserves their colour and crunch. Classic preparations include green beans almondine (with butter and toasted almonds), Niçoise salad, and Asian stir-fries with garlic and sesame. Roasting with olive oil, garlic, and parmesan produces crisp, flavourful results.