Green beans and corn

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 31 calories, 1.8 grams of protein, 0.1 grams of fat, and 7.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		73.8
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14.3 mg	0%
Total Carbohydrates		16.9 g	6%
	Dietary Fiber	6.4 g	22%
	Sugars	7.9 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		88.1 mg	6%
Iron		2.4 mg	13%
Potassium		497.6 mg	10%

* 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 sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (2.1%)

Protein: 17 cal (19.9%)

Carbs: 67 cal (78.1%)

About Green beans and corn

Green beans and corn are versatile, fresh vegetables commonly enjoyed in various global cuisines, including American, Asian, and Latin American dishes. Green beans, also known as snap beans or string beans, originated in Central and South America, while corn has roots in Mesoamerican cultures. Green beans are rich in vitamins A, C, and K, as well as dietary fiber and antioxidants. Corn is packed with carbohydrates, B vitamins, and lutein, a compound supporting eye health. Together, these vegetables form a nutrient-dense pairing, offering both macronutrients and micronutrients essential for a balanced diet.

Health Benefits

• Green beans are high in vitamin K, supporting bone health and blood clotting.
• Corn is a good source of lutein and zeaxanthin, antioxidants that help maintain healthy vision.
• The dietary fiber in green beans aids in digestion and promotes gut health.

Dietary Considerations

Allergens: Contains None

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb, keto

Selection and Storage

Store green beans and corn in the refrigerator in a perforated bag to maintain freshness for up to 5 days. Wash thoroughly before cooking or consuming.

Common Questions About Green beans and corn Nutrition

Are green beans and corn high in protein?

Green beans and corn are not particularly high in protein compared to other foods. A 1-cup serving of cooked green beans provides about 2 grams of protein, while 1 cup of cooked corn contains approximately 5 grams of protein. While they can contribute to your daily protein intake, they are better known for their carbohydrate and fiber content.

Can I eat green beans and corn on a keto diet?

Green beans can be consumed in moderation on a keto diet because they contain only 4-5 grams of net carbs per 1-cup cooked serving. Corn, on the other hand, is higher in carbohydrates, with around 24 grams of net carbs per 1-cup serving, making it unsuitable for a strict keto diet.

What are the health benefits and concerns of eating green beans and corn?

Green beans are an excellent source of vitamins A, C, and K, along with dietary fiber, which supports healthy digestion. Corn is rich in essential minerals like magnesium and B vitamins, and it provides antioxidants such as lutein and zeaxanthin, which support eye health. However, corn has a high glycemic index, so individuals managing blood sugar levels should consume it cautiously.

What is the recommended portion size for green beans and corn?

A standard portion size for vegetables like green beans is 1 cup cooked, which contains about 44 calories and 4 grams of net carbs. For corn, a typical serving is ½ cup cooked, with around 66 calories and 15 grams of net carbs. Adjust portion sizes based on your dietary needs and goals, especially if monitoring carbohydrate or calorie intake.

How do green beans and corn compare to other vegetables?

Compared to starchy vegetables like potatoes, corn contains fewer calories and more fiber but is still higher in carbohydrates than most non-starchy vegetables like broccoli or leafy greens. Green beans, by contrast, are lower in calories and carbs while providing more fiber than many starchy vegetables, making them a better choice for low-carb diets.

Data Sources & Scientific References