1 serving (100 grams) contains 31 calories, 1.8 grams of protein, 0.1 grams of fat, and 7.1 grams of carbohydrates.
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Nutrition Information
Calories |
46.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.0 mg | 0% | |
| Total Carbohydrates | 10.6 g | 3% | |
| Dietary Fiber | 4.0 g | 14% | |
| Sugars | 4.9 g | ||
| protein | 2.7 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 55.2 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 314.9 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ejote
Ejote, commonly known as green beans or string beans, is a versatile vegetable native to Central and South America, particularly used in Mexican and other Latin cuisines. These tender, young pods are a low-calorie food, offering just 31 calories per 100 grams, and are rich in essential nutrients. Ejotes are an excellent source of vitamin C (12.2 mg per 100 g) and dietary fiber (2.7 g), with small amounts of calcium, iron, and protein. Their delicate flavor and high nutrition content make them popular for steaming, sautéing, or using in soups and salads.
Health Benefits
- Supports immune health due to a high vitamin C content of 12.2 mg per 100 g, which boosts immunity and acts as an antioxidant.
- Promotes digestive health with 2.7 g of dietary fiber per 100 g, aiding in regular bowel movements and gut health.
- Contributes to bone health and muscle function with 37 mg of calcium and 1 mg of iron per 100 g, supporting strong bones and preventing anemia.
Dietary Considerations
Selection and Storage
Store fresh ejotes in a perforated plastic bag in the refrigerator's crisper drawer. Use within 5-7 days for optimal freshness. Rinse thoroughly before cooking.
Common Questions About Ejote Nutrition
What is the nutritional content of ejote?
Ejote (green beans) is a low-calorie vegetable, providing approximately 31 calories, 1.8 grams of protein, 7.1 grams of carbohydrates, 0.1 grams of fat, and 2.7 grams of fiber per 100 grams. It also contains 3.3 grams of natural sugars and is very low in sodium at just 6 mg per 100 grams. It's a great source of vitamin C, vitamin K, and other micronutrients like folate and magnesium.
Is ejote suitable for a keto diet?
While ejote is slightly higher in carbs compared to non-starchy vegetables, it can still fit into a keto diet in moderation. With 7.1 grams of carbs and 2.7 grams of fiber (net carbs of 4.4 grams per 100 grams), it’s a good option for adding nutrients and variety without exceeding daily carb limits.
What are the health benefits of eating ejote?
Ejote is packed with nutrients and offers several health benefits. The high fiber content promotes digestive health, while its vitamin C and K support immune function and bone health. Additionally, its low calorie and fat content make it ideal for weight management. Its antioxidants can help combat oxidative stress, contributing to overall wellness.
How much ejote should I eat per serving?
A standard serving size of ejote is about 1 cup (approximately 100 grams). This provides 31 calories and a good amount of fiber, making it a nutritious addition to meals. For variety, ejote can be paired with lean proteins or used in side dishes to complement a balanced diet.
How does ejote compare to snap peas or asparagus?
Ejote is similar to snap peas in terms of sweetness but has fewer calories and less sugar (3.3 g vs. 4.5 g per 100 grams). Compared to asparagus, ejote has slightly more carbs but similar fiber content. Both are nutrient-dense, low-fat vegetables, but ejote is milder in flavor and more versatile in recipes, like stir-fries, soups, or salads.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
