Flat beans

Vegetable

Item Rating: 90/100

1 serving (100 grams) contains 35 calories, 2.4 grams of protein, 0.2 grams of fat, and 7.1 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		52.2
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.0 mg	0%
Total Carbohydrates		10.6 g	3%
	Dietary Fiber	5.1 g	18%
	Sugars	2.1 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		55.2 mg	4%
Iron		1.5 mg	8%
Potassium		311.9 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 2 cal (4.5%)

Protein: 14 cal (24.2%)

Carbs: 42 cal (71.3%)

About Flat beans

Flat beans, also known as runner beans or string beans, are a versatile vegetable native to Central and South America. These beans have a flat, broad shape with a crisp texture and are commonly used in cuisines worldwide, including Mediterranean, Asian, and Latin American dishes. They are rich in dietary fiber, vitamins such as vitamin C and vitamin K, and essential minerals like potassium and iron. Low in calories and fat, flat beans are a nutritious addition to a balanced diet and can be enjoyed steamed, stir-fried, or included in casseroles and soups.

Health Benefits

• Rich in dietary fiber, flat beans support digestive health and help regulate bowel movements.
• High in vitamin C, they contribute to immune system function and act as antioxidants to combat cellular damage.
• Containing potassium, flat beans aid in maintaining healthy blood pressure and heart function.
• Vitamin K present in flat beans supports bone health and proper blood clotting.
• Low calorie and nutrient-dense composition makes flat beans an excellent choice for weight management.

Dietary Considerations

Allergens: Contains None commonly noted

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-fodmap diets (moderate intake may be tolerated depending on individual sensitivity)

Selection and Storage

Store flat beans in the refrigerator in a perforated plastic bag to maintain freshness for up to one week. Wash and trim stems just before usage.

Common Questions About Flat beans Nutrition

What is the nutritional content of flat beans?

Flat beans are low in calories and rich in nutrients. A one-cup (125g) serving contains about 40 calories, 2g of protein, 9g of carbohydrates, and 4g of dietary fiber. They are also an excellent source of vitamins A, C, K, and folate, as well as minerals like potassium and magnesium.

Are flat beans suitable for a keto or low-carb diet?

Flat beans are relatively moderate in carbohydrates, containing about 9g of carbohydrates per cup, with 4g coming from dietary fiber (net carbs: 5g). While they are not strictly keto-friendly for very low-carb diets, they can fit into a more flexible low-carb plan in moderation. Be mindful of portion sizes when including them in such diets.

What are the health benefits of eating flat beans?

Flat beans are nutrient-dense and support overall health. Their high fiber content promotes digestion and helps stabilize blood sugar levels. They are also rich in antioxidants, such as vitamins A and C, which support immune function and reduce inflammation. Additionally, the potassium in flat beans can help with blood pressure regulation.

How many flat beans should I eat in one serving?

A standard serving size for flat beans is 1 cup (roughly 125g), which is sufficient to provide a healthy dose of fiber, vitamins, and minerals. This portion size is a great way to complement a balanced meal with other vegetables, proteins, and healthy fats.

How do flat beans compare to green beans, and how should they be cooked?

Flat beans are similar to green beans but have a wider, longer pod and a slightly denser texture when cooked. Nutritionally, they are comparable, though flat beans contain slightly more fiber. They can be steamed, sautéed, or added to stir-fries and soups. Be sure to trim the ends before cooking for the best texture and taste.

Data Sources & Scientific References