10 Benefits Of Green Beans, Nutrition Profile, & Side Effects

Soak in the goodness of the nutrient-rich food to keep various illnesses at bay.

Medically reviewed by Madhu SharmaMadhu Sharma, RD
By Ravi Teja TadimallaRavi Teja Tadimalla, Professional Certificate In Food, Nutrition & Health  • 

Green beans are loved by people all over the world and are used in many delicacies. Green beans’ benefits are backed by research, which says that they can cut down the risk of some cancers, boost your vision, help prevent some congenital disabilitiesi  XAn abnormality or defect caused at or before birth. Examples include neural tube defects and limb deficiencies. , and lower the risk of heart disease. All this can be attributed to lutein and zeaxanthin, potent compounds found in them (1).

Green beans, or string beans, are rich in vital nutrients and vitamins K, C, and A. Vitamin K plays an important role in blood clotting and helps build bones. Vitamin A boosts vision, while vitamin C is a potent antioxidant – and both vitamins contribute to the growth and development of all body tissues.

In this article, you will learn more about green beans, how they benefit you, their nutritional facts, and how you can add them to your diet. Scroll down to know more!

protip_icon Trivia
The Guinness World Record for the largest serving of green bean casserole was set by Green Giant in New York, USA on 20 November, 2019. The casserole weighed 1009 pounds and was donated to City On Wheels to feed over 3000 people in need.

What Are The Health Benefits Of Green Beans?

The fiber content of the beans helps prevent various forms of cancer, heart disease, and diabetes. The fiber also promotes digestive health, the calcium in the beans promotes bone health, while lutein and zeaxanthin boost vision.

1. May Help Combat Cancer

Woman recovered from cancer

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Intake of beans, in general, has been linked to a lower risk of breast cancer. This could be attributed to the high fiber content of the beans (2).

High intake of green beans can also cut the risk of colorectal cancer. These beans are rich in various bioactive compounds that offer protection against cancer. Their non-digestible carbs are fermented by the gut bacteria, leading to anti-inflammatory actions (3).

These beans also have a low glycemic index, which has also been associated with low cancer risk. Green beans contain saponins, gamma-tocopherol, and phytosterols, which are all compounds with anti-carcinogenici  XAny substance or agent that prevents the development of cancer cells in the body, such as antioxidants. properties (3).

Green beans are abundant in chlorophyll, which also has a role to play in cancer prevention. Chlorophyll binds with certain compounds that may cause cancer, thereby hindering their absorption in the gastrointestinal tract. This can potentially prevent cancer (4).

2. May Promote Heart Health

Intake of legumes (which greens are a part of) has been linked to a reduced risk of coronary heart disease. This can be attributed to the fiber and folate in beans (5).

They also contain vitamin B12, which, in combination, helps reduce plasma homocysteine levels. Homocysteine is a particular amino acid occurring in the body, the elevated levels of which have been linked to heart disease (5).

The magnesium in green beans may also have a role to play in preserving heart health (6).

The fiber in green beans (and other vegetables included) can help lower cholesterol and blood pressure and even promote blood vessel function. This may invariably promote heart health (7).

3. May Help Control Diabetes

WOman happy with her blood sugar levels

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Studies show that green beans can induce beneficial metabolic effects in individuals with diabetes (8).

Although vegetables, in general, are healthy, those containing more starch may not be advisable for people with diabetes. Green beans are nonstarchy (they contain less starch). These contain fewer carbs and are an ideal addition to a diabetes diet (9).

Having a cup of beans a day, along with a low-glycemic diet, may help lower blood sugar levels and even cut heart disease risk in people with diabetes (10).

4. May Promote Gastrointestinal Health

The fiber in the beans plays a major role here. Inadequate fiber intake has often been linked to constipation. Fiber also boosts the overall gastrointestinal function (11).

Beans, in general, contain both soluble and insoluble fiber, with the insoluble type being the most prominent (75%). This type of fiber moves fast through your digestive system. This not only promotes a healthy digestive tract but also helps prevent most forms of digestive cancer (12).

Consuming green beans could also help treat the symptoms of irritable bowel syndromei  XA common intestinal disorder that affects the stomach and digestive system. Symptoms include pain, constipation and flatulence. . This can be attributed to the fiber content in the beans (13).

5. May Strengthen Bones

Beans, in general, are a good source of calcium. Calcium can cut osteoporosisi  XA condition in which new bone tissues fail to form as required and replace old ones, causing brittle bones that are prone to fracture. risk (14).

Green beans are also rich in vitamin K, which is another nutrient essential for strong bones (15).

The only possible downside of beans in this regard is their phytate content. Phytates are substances in beans that may hinder the absorption of certain nutrients, including calcium. In other words, phytates are anti-nutrients.

However, you can reduce the phytate content in the beans by soaking them in water for a few hours before cooking them in fresh water (16).

6. May Help Maintain Ideal Weight

Woman enjoying green beans salad after a work out session

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Green beans are low in calories. A cup of steamed green beans contains just about 44 calories (17). They could be a smart way to amp up your meal.

Though green beans haven’t been directly associated with weight loss, their low calorie count may help in this regard.

7. May Promote Immunity

Green beans contain carotenoids and are an excellent source of vitamin A. A cup of green beans offers close to 20% of the daily value for vitamin A. The nutrient fights inflammation and boosts your immune system (18).

8. May Improve Vision

Green beans are a rich source of lutein and zeaxanthin, two important antioxidants that promote vision health. Studies show how these nutrients can prevent age-related macular degeneration (AMD) and cataracts (19).

A higher intake of lutein and zeaxanthin can also help prevent AMD in people who could be genetically predisposed to the disease (20).

These effects could be attributed to the lutein and zeaxanthin in green beans, which may help increase the macular pigmenti  XA term used to collectively refer to three compounds found at the central retina (macula) which are important for proper visual function. optical density (21).

9. May Help Treat Depression

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Intake of fruits and vegetables, in general, has been associated with a lowered risk of depression. Green beans are rich in vitamin C and B vitamins, which are known to promote mental health (22).

These effects were observed to be more pronounced with the intake of raw fruits and vegetables (22).

Beans, in general, are also rich in magnesium, zinc, and the amino acids glutamine and tyrosine. All of these were found to boost mental health by enhancing the production of neurotransmitters (23).

The protein in the beans can also boost your body’s amino acid profile, thereby having a positive effect on your brain function and mental health (23).

Green beans also contain chromium, another essential nutrient for treating depression and promoting brain health (24).

10. Could Be Beneficial During Pregnancy

Green beans are rich in folate, a nutrient that is crucial during pregnancy. Folate is responsible for the production of red blood cells in the human body. It also plays a role in developing the nervous system of the embryo. Adequate folate reduces the risk of neural tube defects in infants (25).

Beans, in general, are among the healthiest of foods. Green beans are chock full of important nutrients, and they make for a healthful addition to your meal. In the following section, we will discuss the nutritional profile of green beans in detail.

What Is The Nutritional Profile Of Green Beans?

Nutrient Unit 1Value per 100 g Data points Std. Error 1 cup 1/2″ pieces = 100.0g 10.0 beans (4″ long) = 55.0g
Water g 90.32 165 0.27 90.32 49.68
Energy kcal 31 31 17
Energy kJ 131 131 72
Protein g 1.83 104 0.04 1.83 1.01
Total lipid (fat) g 0.22 14 0.03 0.22 0.12
Ash g 0.66 144 0.01 0.66 0.36
Carbohydrate, by difference g 6.97 6.97 3.83
Fiber, total dietary g 2.7 4 0.05 2.7 1.5
Sugars, total g 3.26 4 0.23 3.26 1.79
Sucrose g 0.36 4 0.16 0.36 0.2
Glucose (dextrose) g 1.51 4 0.11 1.51 0.83
Fructose g 1.39 4 0.2 1.39 0.76
Lactose g 0 4 0 0 0
Maltose g 0 4 0 0 0
Galactose g 0 4 0 0 0
Starch g 0.88 4 0.14 0.88 0.48
Calcium, Ca mg 37 153 1 37 20
Iron, Fe mg 1.03 155 0.07 1.03 0.57
Magnesium, Mg mg 25 151 0 25 14
Phosphorus, P mg 38 140 0 38 21
Potassium, K mg 211 154 4 211 116
Sodium, Na mg 6 154 0 6 3
Zinc, Zn mg 0.24 152 0.02 0.24 0.13
Copper, Cu mg 0.069 161 0.004 0.069 0.038
Manganese, Mn mg 0.216 150 0.008 0.216 0.119
Selenium, Se µg 0.6 1 0.6 0.3
Fluoride, F µg 19 36 6.6 19 10.4
Vitamin C, total ascorbic acid mg 12.2 9 0.7 12.2 6.7
Thiamin mg 0.082 102 0.002 0.082 0.045
Riboflavin mg 0.104 102 0.003 0.104 0.057
Niacin mg 0.734 12 0.03 0.734 0.404
Pantothenic acid mg 0.225 4 0.023 0.225 0.124
Vitamin B-6 mg 0.141 4 0.002 0.141 0.078
Folate, total µg 33 8 2 33 18
Folic acid µg 0 0 0
Folate, food µg 33 8 2 33 18
Folate, DFE µg 33 33 18
Choline, total mg 15.3 15.3 8.4
Betaine mg 0.1 0.1 0.1
Vitamin B-12 µg 0 0 0
Vitamin B-12, added µg 0 0 0
Vitamin A, RAE µg 35 35 19
Retinol µg 0 0 0
Carotene, beta µg 379 77 48 379 208
Carotene, alpha µg 69 70 10 69 38
Cryptoxanthin, beta µg 0 21 0 0 0
Vitamin A, IU IU 690 690 380
Lycopene µg 0 6 0 0 0
Lutein + zeaxanthin µg 640 6 50 640 352
Vitamin E (alpha-tocopherol) mg 0.41 0.41 0.23
Vitamin E, added mg 0 0 0
Vitamin D (D2 + D3) µg 0 0 0
Vitamin D IU 0 0 0
Vitamin K (phylloquinone) µg 43 43 23.6
Amino Acids
Tryptophan g 0.019 0.019 0.01
Threonine g 0.079 0.079 0.043
Isoleucine g 0.066 0.066 0.036
Leucine g 0.112 0.112 0.062
Lysine g 0.088 0.088 0.048
Methionine g 0.022 0.022 0.012
Cystine g 0.018 0.018 0.01
Phenylalanine g 0.067 0.067 0.037
Tyrosine g 0.042 0.042 0.023
Valine g 0.09 0.09 0.05
Arginine g 0.073 0.073 0.04
Histidine g 0.034 0.034 0.019
Alanine g 0.084 0.084 0.046
Aspartic acid g 0.255 0.255 0.14
Glutamic acid g 0.187 0.187 0.103
Glycine g 0.065 0.065 0.036
Proline g 0.068 0.068 0.037
Serine g 0.099 0.099 0.054
(+)-Catechin mg 0 11 0 0 0
(-)-Epigallocatechin mg 0 11 0 0 0
(-)-Epicatechin mg 0 11 0 0 0
(-)-Epicatechin 3-gallate mg 0 11 0 0 0
(-)-Epigallocatechin 3-gallate mg 0 11 0 0 0
(+)-Gallocatechin mg 0 11 0 0 0
Apigenin mg 0 5 0 0 0
Luteolin mg 0.1 8 0.13 0.1 0.1
Kaempferol mg 0.5 23 0.06 0.5 0.2
Myricetin mg 0.1 9 0.12 0.1 0.1
Quercetin mg 2.7 30 0.22 2.7 1.5

Source: USDA, Beans, snap, green, raw

Looking at the nutritional profile, grabbing a pack of green beans from your nearest supermarket is an absolute no-brainer. But how do you select and store it the right way?

How To Choose And Store Green Beans

  • Check the color. Look for beans that bright green. A yellowish or brownish tint may mean they are spoiled.
  • Check the surface. The skin of the pod must be tight and smooth. If the skin has creases or lumps, you may want to shove it aside.
  • Ensure they snap. If the pod is firm, it must snap. Bend the pod and wait until you sense the snapping sound. This also means the beans are ripe.
  • Check for the size. Pods that are too large or excessively thick are a big no. They may not have that fresh green bean flavor. Go for those that are medium-sized.

You can store unwashed fresh green bean pods in a plastic bag in the refrigerator crisper. They will stay fresh for about seven days.

Freezing green beans also works. You must first steam them for 2 to 3 minutes. Remove them from the heat and allow them to cool. Transfer them to freezer bags and store them in the freezer.

Consuming green beans regularly is the way to enjoy their benefits. Including them in your diet is quite simple.

How To Include Green Beans In Diet

Woman preparing green beans for nutritious diet

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The simplest way is to eat green beans raw. You can just pop in the beans. Or you may also include the raw beans in your vegetable salad. Here are some more ideas:

  • You can add the beans to hummus.
  • Roast the beans along with olive oil and other spices. It would make for a delectable curry.
  • You can add the beans to your sandwich filling.

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You can also steam or blanch your beans and toss them with balsamic vinegar and grape tomatoes. Green beans will also make an excellent addition to your pasta or low-fat yogurt.

You can experiment in various other ways. But before you do that, you may want to consider their side effects.

What Are The Side Effects Of Green Beans?

The major adverse effects of green beans could be attributed to the presence of lectins and phytates. These compounds, called anti-nutrients, are designed to protect the plant from infections. In the human body, these can inhibit the absorption of certain nutrients, including calcium, iron, zinc, and magnesium (26).

Another adverse effect is that they are high in some indigestible starches that may not be tolerated by people with gastric problems like bloating, gas, or those with symptoms of IBS (irritable bowl syndrome).

Soaking or boiling green beans before eating can deactivate most of these anti-nutrients (26).

Another concern is the vitamin K content in green beans. The nutrient forms blood clots and can interfere with blood-thinning medications, including Warfarin (27).

Infographic: Top Ten Health Benefits Of Green Beans

You’ve read through the benefits, side effects, nutritional profile, and dietary recipes for green beans. While they have numerous health benefits, we have compiled a summary of the top benefits of green beans you can enjoy once you add them to your daily diet.

Check out the below infographic to revisit the top ten health benefits of green beans.

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Illustration: StyleCraze Design Team

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Green beans, also known as string beans, are rich in important vitamins, minerals, and nutrients. These not only boost your cardiovascular, digestive, and bone health, but also are effective in preventing diabetes and certain cancers. Rich in amino acids and vitamin B12 complex, these green beans are are deemed safe to be consumed while pregnant and are good for your general immunity as well. However, these should be had in moderation to avoid any possible side effects like drug interactions and gastric discomfort.

Frequently Asked Questions

Are green beans keto?

Green beans are very low in carbs – 100 grams of the beans contain just about 7 grams of carbs. Hence, the beans can be part of a keto diet.

Can green beans cause gas?

Some anecdotal evidence suggests that green beans may cause gas (which also states that pre-soaking the beans before cooking can prevent this). There is less research here, though.

Are French beans and green beans the same thing?

Yes, green beans have various names, like French beans, string beans, or snap beans.

What’s healthier peas or green beans?

Peas are rich in carbohydrates which may improve digestive and kidney health, gastrointestinal function, and help you gain weight (28). While green beans are rich in vitamins, especially vitamin A which promotes immunity and regulates cell growth (29).

What’s healthier broccoli or green beans?

This depends on the consumer’s preference as broccoli and green beans have a similar nutrition content. Both are rich in calcium, vitamin K, and protein.

Can you eat the ends of green beans?

Yes! Though many people snap off the ends before consuming beans, it is perfectly edible and acceptable to eat the end part.

What is the white stuff on my green beans?

The possible white stuff on the green beans can be fungus, a powdery mildew. It is advised to get rid of that part of the vegetable covered in fungus before consuming it as a whole.

Key Takeaways

  • Green beans may help lower blood sugar levels and improve heart health.
  • Always look for tight, smooth, and bright green beans.
  • Consume green beans in moderation due to their high vitamin K, which may interfere with blood-thinning medications.
  • Green beans can be added to your salads and sandwiches for a fresh and crunchy element.


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