1 serving (100 grams) contains 31 calories, 1.8 grams of protein, 0.1 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
46.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.0 mg | 0% | |
| Total Carbohydrates | 10.4 g | 3% | |
| Dietary Fiber | 5.1 g | 18% | |
| Sugars | 5.1 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 Green beans and zucchini
Green beans and zucchini are versatile vegetables commonly used in various cuisines, including Mediterranean, Asian, and American. Green beans, known as string beans or snap beans, originate from Central and South America, while zucchini is a summer squash linked to the Americas and cultivated extensively in Italian cuisine. Both are low in calories but rich in essential nutrients: green beans provide fiber, vitamin C, and folate, while zucchini is high in vitamin A, manganese, and potassium. These nutrient-dense vegetables are beneficial as part of a balanced diet, offering opportunities for steamed, sautéed, or roasted dishes.
Health Benefits
- Green beans are a good source of dietary fiber, which supports digestive health and manages cholesterol levels.
- Zucchini is high in vitamin A, a nutrient crucial for maintaining eye health and supporting immune function.
- Both vegetables are rich in antioxidants like lutein and zeaxanthin, which contribute to overall cellular health and may reduce inflammation.
Dietary Considerations
Selection and Storage
Store unwashed green beans and zucchini in the crisper drawer of your refrigerator in a plastic bag for up to 5-7 days. Wash thoroughly under running water just before use.
Common Questions About Green beans and zucchini Nutrition
Are green beans and zucchini high in protein?
Green beans contain about 2 grams of protein per 100 grams, while zucchini has roughly 1.2 grams per 100 grams, making them relatively low in protein compared to other foods like legumes or meat. However, they are valuable for their vitamins and minerals rather than their protein content.
Can I eat green beans and zucchini on a keto diet?
Yes, both green beans and zucchini are keto-friendly vegetables due to their low carb content. Green beans contain about 7 grams of carbs per 100 grams (with 3 grams of fiber), while zucchini has only around 3 grams of carbs per 100 grams, making them excellent choices for a low-carb or ketogenic diet.
What are the health benefits of green beans and zucchini?
Green beans are a great source of vitamin C, vitamin K, and fiber, which support immune health and digestion. Zucchini provides vitamin A, potassium, and antioxidants, which promote heart health and healthy skin. Both are low-calorie options that contribute to overall wellness without adding excess calories.
How much green beans and zucchini should I eat per serving?
A standard serving size is about 1 cup of cooked green beans or zucchini, which weighs roughly 100-150 grams. This provides a balanced amount of nutrients while keeping calorie intake low—about 40 calories for green beans and 20 calories for zucchini per serving.
How do green beans compare to zucchini in cooking and nutrition?
Green beans are firmer and ideal for steaming, sautéeing, or roasting, while zucchini has a softer texture and works well in stir-fries, baking, or grilling. Nutritionally, green beans are higher in fiber and vitamin K, whereas zucchini has fewer carbs and provides more vitamin A, making both complementary in a balanced diet.
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.
