Green beans, also known as snap beans or string beans, are a readily available and versatile vegetable packed with essential nutrients. They’re a welcome addition to any diet, being low in fat, cholesterol, sodium, and sugar, while offering a good source of carbohydrates, fiber, and various micronutrients. One common question is, “How Much Protein Is In Green Beans?” Let’s explore the nutritional profile of green beans, with a focus on its protein content and other health benefits.
Green Beans Nutrition Facts
A one-cup serving (approximately 100g) of green beans contains about 31 calories, making them a light and nutritious choice. The full nutrition breakdown according to the USDA is as follows:
- Calories: 31
- Fat: 0.2g
- Sodium: 6mg
- Carbohydrates: 7g
- Fiber: 2.7g
- Sugars: 3.3g
- Protein: 1.8g
- Vitamin C: 12.2mg
- Vitamin A: 35mcg
- Vitamin K: 43mcg
- Iron: 1mg
- Potassium: 211mg
- Vitamin B6: 0.1mg
- Folate: 33mcg
As you can see, while not a high-protein food, green beans do contribute to your daily protein intake.
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Carbohydrates in Green Beans
Green beans provide a good source of complex carbohydrates. A one-cup serving contains 4g of starch, which provides the body with quick energy. Additionally, you’ll benefit from almost 3g of fiber, which helps stabilize blood sugar levels, boosts satiety, and supports healthy digestion.
Green beans have a low glycemic index (GI) of around 32, and a glycemic load of only 1. This means they have minimal impact on blood sugar levels, making them a suitable choice for individuals managing their blood sugar.
Fat Content
Green beans are naturally very low in fat. However, the method of preparation can significantly alter the fat content. Adding butter or sautéing them in olive oil will increase the fat content. Be mindful of how you’re preparing them if you’re watching your fat intake. Green bean casserole, a popular dish, can contain a significant amount of fat, ranging from 6g to 12g or more per serving, depending on the recipe.
Protein in Green Beans
A one-cup serving of green beans, whether fresh, frozen, or canned, provides almost 2g of protein. While this is a modest amount, it contributes to your daily protein requirements, especially when combined with other protein-rich foods.
Vitamins and Minerals
Green beans are a valuable source of essential vitamins and minerals, contributing to overall health and well-being. Vitamin K, a fat-soluble vitamin crucial for blood clotting and bone health, is abundant in green beans. A serving of uncooked green beans provides 16% of the recommended daily intake of vitamin C and 5% of vitamin A.
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They are also a good source of B vitamins like folate, riboflavin, and thiamin, as well as minerals such as copper and magnesium. Folate is especially important for pregnant women, as it helps prevent neural tube defects in developing fetuses.
Calories Breakdown
In a one-cup serving of green beans (100g), the 31 calories are derived from:
- 77% from carbohydrates
- 19% from protein
- 5% from fat
Health Benefits of Green Beans
Green beans offer numerous health benefits beyond their basic nutritional content:
May Support Brain Function
The B vitamins in green beans can help lower homocysteine levels in the blood, which, when elevated, can impair cognitive function.
Repair Cell Damage
Vitamin C, an antioxidant found in green beans, protects cells from free radical damage, boosts collagen production, improves immune function, and aids in iron absorption.
Keeps Bones Strong
Vitamin K is essential for blood clotting and bone health. Adequate vitamin K intake can reduce the risk of osteoporosis.
Low in FODMAPs
Green beans are low in FODMAPs, making them suitable for individuals with irritable bowel syndrome (IBS) or Crohn’s disease.
High in Health-Promoting Plant Compounds
Green beans contain phenolic acids, flavonoids, lignans, and other polar compounds, which have potential health benefits such as slowing cancerous tumor development and possessing antibacterial, antiviral, antispasmodic, and anti-inflammatory properties.
May Help Prevent Cancers
The chlorophyll, resistant starch, soluble and insoluble dietary fiber, and phenolic compounds in green beans may contribute to a reduced risk of breast, colon, and prostate cancer.
May Help with Blood Sugar Control
The high fiber content of green beans helps control diabetes by reducing insulin generation and stabilizing glucose levels in the bloodstream.
Allergies and Adverse Effects
Allergies to green beans are relatively rare, but possible. Symptoms may include itching, swelling, difficulty breathing, or gastrointestinal distress. Consult a healthcare provider if you suspect a green bean allergy.
Green beans contain vitamin K, which affects blood clotting. Individuals taking blood thinners should maintain consistent vitamin K intake and consult their doctor about their diet.
Antinutrients in green beans can bind with vitamins and minerals, potentially reducing nutrient absorption. Rinsing, soaking, and cooking green beans can mitigate this effect.
Varieties, Season, and Storage
Green beans come in various types, including string beans, French-cut beans, and different colors like purple or yellow. Nutritionally, they are all quite similar.
Canned green beans can be healthy but often contain added sodium. Rinsing can help reduce sodium content. Frozen green beans retain the color and nutrients of fresh beans better than canned versions.
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Green beans are a summer crop but are available year-round fresh, frozen, or canned. Store fresh green beans in the refrigerator for up to a week. Freeze them after blanching for longer storage.
How to Prepare Green Beans
Green beans can be easily boiled or steamed. Rinse and trim the ends, then cook until bright green. Add lemon, olive oil, or salt to taste. They can be added to salads, pasta dishes, or stir-fries.
Conclusion
While green beans are not a protein powerhouse, they offer a variety of essential nutrients and health benefits. They’re a low-calorie, versatile vegetable that can be incorporated into many different meals. So, the next time you’re planning your meals, remember to include green beans for a healthy and delicious boost!
