What does a green bean contain? A Comprehensive Nutritional Breakdown

November 9, 2025 •

3 min read

Comprising about 90% water, a green bean contains an impressive array of essential vitamins and minerals packed into a low-calorie package. This unassuming vegetable is a nutritional powerhouse, offering significant health benefits for digestion, bone health, and the immune system.

Quick Summary

Green beans are packed with essential nutrients, including vitamins C, K, and A, folate, and minerals like iron and potassium, along with dietary fiber and antioxidants.

Key Points

Rich in Vitamins: Green beans are a good source of vitamins C, K, and A, as well as folate (B9), all important for various bodily functions.
Packed with Fiber: Offering both soluble and insoluble fiber, they aid digestion, stabilize blood sugar, and can help lower cholesterol.
Mineral-Rich: Essential minerals like iron, potassium, magnesium, and calcium are present, supporting bone, heart, and metabolic health.
Powerful Antioxidants: The vegetable contains powerful antioxidants, including flavonoids and carotenoids, which help fight cell damage.
Low in Calories and Fat: At just 31 calories per cup, green beans provide significant nutritional value without adding excess fat or calories to your diet.
Heart-Healthy: The combination of fiber, potassium, and flavonoids helps support cardiovascular wellness and may reduce the risk of heart disease.
Supports Pregnancy: Rich in folate, green beans are particularly beneficial for expectant mothers, helping prevent certain birth defects.

Macronutrients and Fiber Content

Green beans are a low-calorie food with a balanced nutritional profile, making them an excellent addition to any diet. A single cup of raw green beans contains approximately 31 calories, 7g of carbohydrates, 1.8g of protein, and a negligible amount of fat. They are particularly noteworthy for their high fiber content.

Dietary Fiber

Green beans provide both soluble and insoluble dietary fiber, which is crucial for digestive health. A cup of raw green beans contains about 2.7g of fiber, and this amount can increase to 4.0g when cooked.

Soluble fiber: This type dissolves in water to form a gel-like material. It can help lower LDL ('bad') cholesterol and total cholesterol levels, supporting heart health.
Insoluble fiber: This adds bulk to stool, helping to prevent constipation and promote a healthy and regular digestive system.

Vitamins Galore

Green beans are a rich source of several key vitamins that are essential for optimal body function.

Vitamin K: Crucial for blood clotting and bone health, vitamin K helps improve calcium absorption and may reduce the risk of fractures. A cup of raw green beans can provide over 40% of the daily recommended intake.
Vitamin C: This powerful antioxidant helps boost the immune system, promotes collagen production for healthy skin, and protects against cellular damage from free radicals. A single cup provides a significant portion of your daily requirement.
Folate (Vitamin B9): This B vitamin is vital for cell growth and DNA synthesis. It is especially important for pregnant women to help prevent neural tube defects in developing babies. Folate also plays a role in regulating mood and may help with depression symptoms.
Vitamin A: Important for immune function, reproduction, and vision, green beans contain vitamin A in the form of beta-carotene.

Essential Minerals

In addition to vitamins, green beans are packed with minerals that support various bodily functions.

Iron: Green beans provide a decent amount of plant-based iron, a crucial component of red blood cells responsible for carrying oxygen throughout the body. Combining them with a vitamin C source can enhance absorption.
Potassium: An essential mineral that helps regulate blood pressure and balance sodium levels. A diet rich in potassium can support cardiovascular health.
Magnesium: Involved in hundreds of biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation.
Calcium: While not as rich in calcium as dairy products, green beans still contribute to the daily intake needed for strong bones and teeth.

Antioxidant Properties

Green beans are a good source of antioxidants, which help fight oxidative stress and reduce cell damage.

Flavonoids: These phytonutrients have strong anti-inflammatory and antioxidant properties and can contribute to heart health by lowering LDL cholesterol.
Carotenoids: Compounds like lutein and zeaxanthin support eye health and protect against macular degeneration.

Comparison: Fresh vs. Canned Green Beans

While both fresh and canned green beans offer nutritional benefits, there are important distinctions to consider. This table compares the nutritional value of a standard portion of each.


Feature	Fresh Green Beans	Canned Green Beans (with added salt)
Preparation	Requires washing, trimming, and cooking.	Pre-cooked and ready to use.
Sodium Content	Very low (approx. 6.6mg per cup).	Can be very high (approx. 461mg per cup).
Nutrient Preservation	Maximum nutrient retention, especially for heat-sensitive vitamins like Vitamin C.	May have some nutrient loss during the canning process.
Additives	No added salt or preservatives.	Often contain high levels of sodium unless specified 'no salt added'.
Texture	Crisp and firm when properly cooked.	Softer texture due to cooking during canning.

For the best nutritional value, fresh or frozen green beans are generally recommended. If using canned, choose low-sodium varieties and rinse them thoroughly to reduce sodium content.

Conclusion

What does a green bean contain? The answer is a potent mix of essential vitamins, minerals, fiber, and protective antioxidants, all within a low-calorie, hydrating package. From promoting digestive and heart health to supporting bone strength and pregnancy, the humble green bean offers a multitude of health benefits. Its versatility and robust nutrient profile make it a valuable and easy-to-incorporate addition to a balanced diet, whether consumed fresh, frozen, or properly prepared from a can.

Authoritative Source

For more information on the nutrient content and health benefits of green beans, refer to this comprehensive guide: The Nutritional Benefits of Green Beans.

Frequently Asked Questions

Yes, green beans are a source of plant-based iron, contributing about 1 mg per cup of raw beans. While not a major source, they help contribute to daily iron intake, especially when paired with vitamin C-rich foods to aid absorption.

Yes, green beans contain both soluble and insoluble fiber, which promotes healthy digestion. This fiber helps keep the digestive tract running smoothly and can also feed beneficial gut bacteria.

While canned green beans are convenient, fresh or frozen varieties generally retain more nutrients. Canned versions often contain high levels of sodium, which can be mitigated by choosing 'no salt added' varieties and rinsing them thoroughly before use.

Green beans are a great source of vitamins C, K, and A. They also contain significant amounts of folate (Vitamin B9) and smaller quantities of other B vitamins like thiamin and riboflavin.

Yes, individuals taking blood-thinning medications like warfarin should be mindful of their vitamin K intake. Green beans are high in vitamin K, so it is important to keep your consumption consistent and consult with a doctor.

The antioxidants in green beans, including Vitamin C, flavonoids, and carotenoids, help fight free radicals, reduce cell damage, and may lower the risk of chronic diseases like heart disease.

Overcooking can reduce the level of certain heat-sensitive nutrients, like Vitamin C. However, lightly steaming or blanching can help preserve most of their beneficial nutrients. Cooking can also neutralize certain compounds, improving digestibility and making antioxidants more available.