Are green beans considered high carbs? A nutritional deep dive

November 6, 2025 •

3 min read

With only 4.3 grams of net carbs per cup, green beans are definitively not considered a high-carb vegetable. Despite belonging to the legume family, their unique structure as an edible pod keeps their carbohydrate content remarkably low.

Quick Summary

Green beans are a low-carb, high-fiber food that fits well into many dietary plans, including keto. They offer essential vitamins and minerals without a high caloric or carbohydrate load. Learn how they compare to other vegetables and the health benefits they provide.

Key Points

Low Net Carbs: One cup of green beans contains only about 4.3 grams of net carbs, solidifying their status as a low-carb food choice.
High Fiber Content: Their significant dietary fiber aids digestion, helps regulate blood sugar, and promotes feelings of fullness.
Nutrient-Dense: Green beans are rich in vitamins K, C, and A, as well as essential minerals like manganese and folate.
Keto-Friendly: Their low net carb count makes green beans a suitable and approved vegetable for those following a ketogenic diet.
Supports Weight Management: With low calories and high fiber, green beans are an excellent food for managing weight and calorie intake.
Versatile for Cooking: Green beans can be prepared in numerous healthy ways, including steaming, roasting, and adding to salads.
Check Canned Versions: Be mindful of canned green beans, as they can contain added sodium; always check the label or rinse them before use.

The Low-Carb Truth About Green Beans

For those monitoring their carbohydrate intake, understanding which foods are genuinely low-carb is essential. Green beans are an excellent example of a vegetable that, despite being a legume, is a low-carbohydrate food. While a cup of green beans contains approximately 7 grams of total carbohydrates, this number doesn't tell the full story. A significant portion of this is dietary fiber, which the body does not digest and, therefore, does not impact blood sugar levels in the same way as other carbs.

When counting carbohydrates, many people focus on "net carbs," which is the total carbohydrate content minus the fiber. In the case of green beans, this results in a very low net carb count of just 4.3 grams per cup. This makes them a suitable and popular choice for low-carb and ketogenic diets, where the daily carb limit is often 20 to 50 grams. Their low carb density is due to their being harvested as an immature pod rather than a mature, starch-filled bean.

A Detailed Look at Green Bean Nutrition

Beyond their low-carb status, green beans are a nutritional powerhouse, offering a wide array of vitamins, minerals, and antioxidants for minimal calories.

Key Nutrients in Green Beans

Vitamins: Green beans are an excellent source of vitamin K, which is essential for blood clotting and bone health. They also provide vitamin C for immune function and collagen production, and vitamin A for healthy vision.
Minerals: Important minerals found in green beans include folate (vitamin B9), which is crucial for cell growth and during pregnancy, and manganese, which supports brain function and metabolism.
Fiber: The high dietary fiber content aids in digestion and can help regulate blood sugar levels.
Antioxidants: Rich in antioxidants like carotenoids and chlorophyll, green beans help protect the body's cells from damage caused by free radicals.

Health Benefits of a Green Bean-Rich Diet

Regularly incorporating green beans into your diet can lead to several health improvements:

Weight Management: Their low-calorie and high-fiber profile promotes satiety, helping to manage weight by keeping you feeling full for longer.
Bone Health: The high vitamin K content, combined with calcium, supports strong bones and may reduce the risk of osteoporosis.
Heart Health: The fiber and folate in green beans contribute to cardiovascular health by helping to lower cholesterol and regulate blood pressure.
Digestive Health: Green beans are considered a low-FODMAP food, which makes them a suitable option for individuals with digestive disorders like IBS.

Green Beans vs. High-Carb Legumes and Vegetables: A Comparison

While many beans are high in carbohydrates, green beans stand apart. Here is a comparison to illustrate the difference:


Food (per 1/2 cup)	Total Carbs (approx.)	Dietary Fiber (approx.)	Net Carbs (approx.)
Green Beans	3.4g	1.4g	2.0g
Kidney Beans	20.2g	6.2g	14.0g
Chickpeas	22.6g	5.8g	16.8g
Green Peas	5.3g	2.1g	3.2g
Potato (white)	16.8g	1.8g	15.0g

Incorporating Green Beans into Your Nutrition Diet

Their versatility makes green beans easy to add to meals. Here are some simple ideas:

Steamed and Seasoned: Lightly steam green beans and toss with a little olive oil, lemon juice, salt, and pepper for a quick, healthy side dish.
Roasted: Roast green beans with garlic and a sprinkle of Parmesan cheese for a delicious, savory side.
In Salads: Add blanched green beans to salads for extra crunch and nutrients, such as a classic Nicoise salad.
Stir-fried: Include green beans in a low-carb stir-fry with other vegetables and a protein source.
Note on Canned Beans: While convenient, canned green beans can contain high levels of sodium. To reduce this, drain and rinse them thoroughly before use.

Conclusion: A Smart Addition to Any Diet

In summary, the notion that green beans are a high-carb food is a myth rooted in their classification as a legume. The reality is that their high fiber content and unique growth cycle result in a very low net carb count, making them an ideal and nutrient-rich choice for almost any diet, especially those focused on low-carb eating. With their impressive vitamin and mineral profile and numerous health benefits, green beans offer a delicious and versatile way to boost your nutritional intake without a heavy carbohydrate load. For further insights into vegetable nutrition, you can consult reliable sources like the USDA's FoodData Central for detailed information on various foods.

Frequently Asked Questions

Yes, green beans are considered a low-carb vegetable. A one-cup serving provides only about 4.3 grams of net carbs, which is the total carbohydrates minus the dietary fiber.

Yes, green beans are very suitable for a ketogenic diet. Their low net carb count allows them to be easily incorporated into a daily meal plan without exceeding typical keto carb limits.

Green beans have significantly fewer carbohydrates than most other legumes like pinto, kidney, or black beans, which are much higher in starch. This is because green beans are harvested as immature pods.

The carb count is generally similar between fresh and frozen varieties. However, with canned green beans, it is important to check the label for any added sugars or high sodium content, which could alter the overall nutritional value.

Net carbs are the total carbohydrates minus the dietary fiber. For green beans, the high fiber content means their net carb count is much lower than their total carb count, making them more suitable for low-carb diets.

Yes, green beans are packed with nutrients like vitamins K, C, and A, folate, and antioxidants. They support bone health, heart health, digestive function, and immune health.

Yes, their low-calorie and high-fiber nature can aid in weight management. The fiber helps you feel full and satisfied for longer, which can help reduce overall calorie intake.