How much fiber is in 1 cup of cooked green beans?

January 6, 2026 •

4 min read

According to the Dietary Guidelines for Americans, one cup of cooked green beans contains approximately 4.0 grams of dietary fiber. This modest-looking vegetable provides a valuable amount of fiber, which is essential for digestive health and overall well-being. Incorporating green beans into your diet is a simple and effective way to boost your daily fiber intake.

Quick Summary

A standard one-cup serving of cooked green beans offers around 4 grams of dietary fiber. This legume is a low-calorie, nutrient-dense food that provides both soluble and insoluble fiber for optimal gut health and weight management.

Key Points

Fiber Content: One cup of cooked green beans provides approximately 4.0 grams of dietary fiber.
Dual Fiber Benefits: Green beans contain both soluble fiber, which helps lower cholesterol, and insoluble fiber, which promotes digestive regularity.
Nutrient Retention: Cooking methods like steaming or sautéing preserve the fiber and other nutrients more effectively than over-boiling.
Heart and Gut Health: The fiber in green beans supports cardiovascular wellness by managing cholesterol and promotes a healthy gut microbiome.
Weight Management: The high fiber content in green beans helps increase satiety, aiding in appetite control and weight management.
Preparation Considerations: When using canned green beans, opt for low-sodium options or rinse them thoroughly to reduce sodium intake while retaining fiber.

The Fiber Power of Cooked Green Beans

One cup of cooked green beans serves up a healthy dose of dietary fiber, making it a great addition to any meal plan. Fiber is a crucial component of a balanced diet that is often under-consumed by adults. Unlike other nutrients, fiber passes largely intact through the digestive system, where it performs several vital functions. The fiber in green beans, and other plant foods, can help regulate blood sugar levels, promote regular bowel movements, and support a healthy gut microbiome.

Soluble and Insoluble Fiber: A Dynamic Duo

Green beans are a source of both soluble and insoluble fiber, each contributing to different aspects of your health.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It slows down digestion, which can help regulate blood sugar levels and may assist in lowering LDL, or "bad," cholesterol. Foods rich in soluble fiber include beans, oats, and fruits like apples.
Insoluble Fiber: This fiber does not dissolve in water. It adds bulk to your stool and helps food move more quickly through the intestines. This promotes regularity and helps prevent constipation. Insoluble fiber is found in many vegetables, including green beans, as well as whole grains and nuts.

By providing both types, green beans contribute to a healthy, well-functioning digestive system. This dual-fiber benefit can also lead to increased satiety, helping you feel fuller for longer and potentially aiding in weight management.

Fresh vs. Frozen vs. Canned: How Preparation Affects Fiber

When it comes to the nutritional content of green beans, particularly the fiber, the preparation method is a key factor. The good news is that frozen green beans typically maintain a nutritional profile very similar to fresh ones, as they are usually frozen shortly after harvest. This preserves their nutrient content, including fiber. Canned green beans are also a viable option and retain much of their fiber. However, it is important to be mindful of added ingredients. Many canned varieties contain high levels of sodium, so opting for low-sodium or no-salt-added versions is recommended. Rinsing canned green beans can also help reduce the sodium content.

Overcooking green beans, especially by boiling for too long, can cause some nutrient loss. Steaming, sautéing, or roasting are excellent methods that help retain more of the vitamins and minerals while keeping the fiber intact. For example, sautéing green beans with a little olive oil can make a delicious and healthy side dish.

Comparison of Fiber Content: Cooked Green Beans vs. Other Vegetables

Here is a simple comparison showing the fiber content of different vegetables per one-cup serving (cooked).


Vegetable	Fiber per 1 Cup (Cooked)	Notable Fiber Type
Green Beans	~4.0 g	Soluble & Insoluble
Broccoli	~5.1 g	Soluble & Insoluble
Carrots	~4.6 g	Soluble & Insoluble
Brussels Sprouts	~5.6 g	Soluble & Insoluble
Green Peas	~8.8 g	Soluble & Insoluble

As the table shows, green beans are a good source of fiber, though some other vegetables, such as green peas and brussels sprouts, contain even more per cup. This demonstrates that a variety of vegetables in your diet is the best approach to maximize your fiber and overall nutrient intake.

The Role of Fiber in Your Daily Diet

Fiber plays a crucial role in maintaining overall health beyond just digestive function. A diet rich in fiber can contribute to a lower risk of developing several chronic conditions, including heart disease and type 2 diabetes. The fiber in green beans can help manage blood sugar by slowing carbohydrate absorption, preventing sharp spikes and crashes. Additionally, some of the fiber, specifically soluble fiber, can help lower cholesterol levels.

For those managing their weight, the feeling of fullness that fiber provides is a significant benefit. By promoting satiety, high-fiber foods can help reduce overall calorie intake and prevent overeating. The low-calorie, high-nutrient profile of green beans makes them an ideal choice for a weight-conscious diet.

Conclusion: A Simple Path to Better Nutrition

Incorporating green beans into your meals is an easy and delicious way to increase your dietary fiber intake. A single cup of cooked green beans provides around 4 grams of fiber, which is a meaningful contribution to the recommended daily amount. This versatile vegetable offers a mix of soluble and insoluble fiber, supporting digestive regularity, heart health, and weight management. Whether fresh, frozen, or canned (low-sodium), green beans are a readily available and nutritious option that can help you meet your health goals. By simply adding them to salads, stir-fries, or enjoying them as a side dish, you can take a small but impactful step toward a more fiber-rich diet.

Mayo Clinic's Dietary Fiber Guide offers additional resources for boosting fiber intake.

Frequently Asked Questions

Cooking green beans generally does not destroy the fiber. In fact, cooking helps soften the fibers, which can make them easier to digest. Over-boiling for extended periods, however, can lead to the loss of water-soluble vitamins.

Yes, canned green beans retain their fiber content and are a good source. When choosing canned, it is best to select low-sodium varieties or rinse them before use, as many contain high levels of added salt.

A cup of cooked green beans contains slightly more fiber (4.0g) than a cup of raw green beans (~2.7g). This is because cooking causes the beans to shrink slightly, resulting in a higher concentration of fiber per cup.

You can add green beans to your diet in many ways. Try adding them to salads, soups, or stews. Roasting or sautéing green beans with garlic and olive oil makes a simple, delicious side dish. They can also be a healthy snack with a dip like hummus.

Yes, green beans are considered a low-FODMAP food. This means they are a suitable vegetable choice for many individuals with chronic digestive issues like IBS, who might be sensitive to other types of carbohydrates.

Beyond fiber, green beans are rich in vitamins A, C, and K, as well as minerals like folate and potassium. They also contain antioxidants that help combat inflammation and support overall health.

Yes, green beans are low in calories and high in fiber, which can help promote feelings of fullness and reduce overall calorie intake. This makes them an excellent food for weight management.