What are the benefits of eating green beans?

November 25, 2025 •

3 min read

According to the USDA, a single cup of raw green beans contains just 31 calories, making it a low-calorie, nutrient-dense food. Beyond being a versatile and affordable staple, understanding the benefits of eating green beans reveals why they should be a regular part of your diet.

Quick Summary

Green beans are packed with fiber, vitamins C, K, and A, plus antioxidants that support heart health, bone strength, digestion, and weight management, while also providing essential nutrients during pregnancy.

Key Points

Heart Health: Rich in fiber, folate, and potassium, green beans help lower cholesterol and regulate blood pressure to support cardiovascular health.
Digestive Support: The high dietary fiber content aids digestion, prevents constipation, and fosters a healthy gut microbiome.
Weight Management: As a low-calorie, high-fiber food, green beans promote a feeling of fullness, which can aid in successful weight management.
Bone Strength: Vitamin K and calcium in green beans are crucial for bone health, helping to prevent bone deterioration and fractures.
Eye and Skin Health: Packed with vitamins A and C, as well as antioxidants like lutein, they protect eyes from damage and boost collagen for healthier skin.
Antioxidant Power: A high concentration of antioxidants, including flavonoids and vitamin C, fights cell-damaging free radicals and reduces inflammation.
Pregnancy Nutrition: Green beans are a great source of folate, a key nutrient for preventing neural tube defects and supporting healthy fetal development.

Nutritional Profile of Green Beans

Green beans, also known as string beans or snap beans, are a powerhouse of essential vitamins, minerals, and antioxidants. They are naturally low in calories and contain no cholesterol, making them an excellent addition to almost any eating plan. A typical 100-gram serving (about one cup) of raw green beans contains:

Calories: 31
Fat: 0.2g
Carbohydrates: 7g
Fiber: 2.7g
Protein: 1.8g
Vitamins: Significant amounts of Vitamin A, Vitamin C, Vitamin K, and Folate.
Minerals: Important trace minerals including potassium, manganese, and iron.

Heart and Cardiovascular Health

Consuming green beans can be beneficial for heart health in several ways. They are naturally low in sodium and contain soluble fiber, which plays a crucial role in managing cholesterol levels.

Lowering LDL Cholesterol

Soluble fiber acts like a sponge in your digestive system, absorbing "bad" LDL cholesterol before it enters your bloodstream. This helps to lower overall cholesterol levels and reduces the risk of plaque buildup in your arteries.

Regulating Blood Pressure

The potassium and folate in green beans are vital for regulating blood pressure. Potassium helps ease tension in blood vessel walls, while folate contributes to lower homocysteine levels, an amino acid linked to a higher risk of heart disease.

Digestive and Gut Health

Green beans are an excellent source of dietary fiber, which is crucial for a well-functioning digestive system.

Preventing Constipation

Fiber adds bulk to your stool, helping it pass more easily through the intestines and preventing constipation. It also promotes a healthy gut microbiome by acting as a prebiotic, feeding the beneficial bacteria in your digestive tract.

Managing Irritable Bowel Syndrome (IBS)

For individuals with digestive disorders like IBS, green beans can be a safe and beneficial vegetable choice. They are considered a low FODMAP food, a type of carbohydrate that can be difficult for some people to digest.

Benefits for Weight Management

If you're looking to manage your weight, green beans are an ideal food to add to your diet.

Low in Calories, High in Fiber: Their low-calorie and high-fiber combination helps you feel full and satisfied for longer, reducing the urge to overeat.
Stabilizing Blood Sugar: The fiber helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings.

Supporting Bone Health

Green beans are a good source of several nutrients vital for strong bones.

Vitamin K: This vitamin is essential for producing proteins involved in bone metabolism and improving calcium absorption, which helps maintain bone strength and reduces the risk of fractures.
Calcium: While not a significant source on its own, the calcium in green beans contributes to your overall daily intake, which is crucial for preventing osteoporosis.
Silicon: This lesser-known mineral is a key element in bone regeneration and development.

Protecting Eye and Skin Health

The nutrients in green beans extend their benefits to your eyes and skin.

Eye Health: Green beans contain significant amounts of vitamin A, an essential nutrient for vision. The antioxidants lutein and zeaxanthin also help protect the eyes from age-related macular degeneration.
Skin Health: Vitamin C in green beans boosts collagen production, which gives skin its firmness and elasticity. The antioxidants also fight free radicals that contribute to premature aging.

Comparison: Fresh vs. Canned Green Beans


Feature	Fresh/Frozen Green Beans	Canned Green Beans (Regular)
Sodium Content	Very low	Very high (can be 500+ mg per cup)
Nutrient Preservation	Higher nutrient content, especially for heat-sensitive vitamins like C.	Some nutrient loss occurs during canning process.
Texture	Crisp, firm, and vibrant.	Softer, often mushier.
Convenience	Requires some preparation (trimming, cooking).	Ready to heat and serve, highly convenient.
Health Impact	Optimal for nutrient intake and heart health (low sodium).	Higher sodium content can negatively impact blood pressure and heart health if not rinsed thoroughly or if choosing high-sodium varieties.

Conclusion: Adding Green Beans to Your Diet

With a powerful nutrient profile, green beans offer extensive health benefits ranging from improved heart and digestive health to strong bones and vibrant skin. Whether you enjoy them steamed, roasted, or sautéed, they are a simple and effective way to boost your overall wellness. For maximum nutritional impact, opt for fresh or frozen varieties and avoid overcooking. If using canned, rinse them well to reduce the high sodium content. By regularly incorporating green beans into your meals, you can enjoy a delicious, versatile vegetable with long-lasting health rewards.

For more information on the wide-ranging benefits of legumes and other vegetables, visit the health section of your preferred reputable news source, such as Healthline.

Frequently Asked Questions

Yes, green beans are an excellent food for weight loss. They are low in calories but high in fiber, which helps you feel full longer and consume fewer overall calories during the day.

While often eaten raw, green beans are mildly toxic uncooked as they contain lectins. Cooking them, even briefly, deactivates these compounds. Eating a few raw is likely harmless, but it's best to cook them thoroughly, especially if you have digestive sensitivities.

Canned green beans can be nutritious, but they often contain very high levels of added sodium. For better heart health and higher nutrient retention, fresh or frozen green beans are often the superior choice. If you use canned, be sure to rinse them thoroughly to reduce the sodium content.

Yes, if you take blood-thinning medications like warfarin, you should be cautious about your green bean intake due to their vitamin K content. Vitamin K plays a role in blood clotting, so consistent intake is important when on such medication. Always consult your doctor.

Yes, green beans are considered a low FODMAP food. This makes them a suitable vegetable for many individuals managing digestive disorders like Irritable Bowel Syndrome (IBS), as they are less likely to cause gas, bloating, and discomfort.

To preserve the most nutrients, especially heat-sensitive Vitamin C, avoid overcooking. Methods like light steaming, stir-frying, or roasting for a short time are better than boiling. Cooking frozen beans without thawing first also helps retain nutrients.

Yes, green beans are very beneficial during pregnancy. They are rich in folate (Vitamin B9), which is crucial for reducing the risk of neural tube defects in unborn babies. The iron content also helps combat anemia during pregnancy.