Runner Beans

Runner Beans: Nutrition Facts and Health Benefits

Runner beans (Phaseolus coccineus), also known as scarlet runner beans, are a climbing legume native to Central America and widely grown across Europe, particularly in Britain, where they are a traditional summer garden vegetable. Unlike French or green beans, which are the immature pods of Phaseolus vulgaris, runner beans are a different species with broader, flatter pods and larger seeds. The name "scarlet runner" refers to the vivid red flowers of the plant. They have been cultivated in Britain since the 17th century and are one of the most popular home-grown vegetables in the country, though less commonly found in international cuisines.

Nutritional Value of Runner Beans

Runner beans are low in calories — approximately 22 kcal per 100 g — and provide around 3.4 g of dietary fibre per 100 g, making them one of the higher-fibre green vegetables. They are a good source of vitamins C and K, and contain folate, iron, manganese, and potassium. Like green beans, they contain carotenoids including beta-carotene and lutein. Their protein content at around 1.6 g per 100 g is modest. The mature dried seeds of runner beans are higher in protein and starch and are used differently in cooking.

Health Benefits of Runner Beans

The fibre in runner beans supports digestive health and contributes to a feeling of fullness. Vitamin C provides antioxidant protection and supports immune function. Vitamin K is important for blood clotting and bone metabolism. Folate is essential for cell division and is particularly relevant during pregnancy. The iron in runner beans is non-haem iron, and absorption is enhanced when consumed alongside vitamin C — which runner beans themselves provide. Lutein and zeaxanthin are carotenoids associated with eye health and reduced risk of age-related macular degeneration.

How to Select and Store Runner Beans

Fresh runner beans should be firm, bright green, and snap crisply when bent. Avoid pods with bulging seeds, hard texture, or stringiness, which indicate over-maturity and toughness. Runner beans have a tougher string along both edges that should be removed before cooking — snap the stalk end and pull the string down both sides of the pod. Refrigerate in a plastic bag for two to four days. Runner beans freeze well after blanching.

How to Use Runner Beans

Runner beans are typically sliced diagonally into pieces 2–3 cm long before cooking. They are most commonly boiled or steamed as a side vegetable, or added to stews, casseroles, and soups. Boiling in salted water for four to six minutes produces tender-crisp results. They pair well with butter, garlic, lemon, almonds, and bacon or pancetta. Runner beans make a good addition to hearty minestrone-style soups.