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 | 0.0 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 Raw green beans
Raw green beans, also known as snap beans or string beans, are native to Central and South America and are a staple in several cuisines globally, from Asian stir-fries to Mediterranean salads. These legumes have a crunchy texture and mild flavor, making them an excellent addition to fresh dishes. Nutritionally, green beans are low in calories and rich in dietary fiber, vitamin C, vitamin K, folate, and manganese. They also contain small amounts of protein and a variety of antioxidant compounds like carotenoids and flavonoids, which may support overall health. With only around 30 calories per 100 grams, raw green beans are ideal for nutrient-dense, low-calorie diets.
Health Benefits
- Promotes bone health due to 14% of the Daily Value (DV) of vitamin K per 100 grams, which supports calcium regulation and bone density.
- Supports immune function with 12% of the DV of vitamin C per 100 grams, an essential antioxidant.
- Improves digestion through its high fiber content (approximately 2.7 grams per 100 grams), aiding in gut health and reducing risks of constipation.
Dietary Considerations
Selection and Storage
Store green beans unwashed in a perforated plastic bag in the refrigerator for up to 7 days. Wash and trim just before use to retain freshness.
Common Questions About Raw green beans Nutrition
Are raw green beans nutritious and what are their key nutrients?
Raw green beans are very nutritious, providing approximately 31 calories, 2.4g of fiber, 2g of protein, and 4g of carbohydrates per 1 cup (100g). They are an excellent source of vitamin C, vitamin K, folate, and manganese, making them a great addition to a balanced diet.
Can I eat raw green beans on a vegan or keto diet?
Yes, raw green beans are both vegan and keto-friendly. They are plant-based and low in net carbs (only 3.6g per 1 cup), making them an excellent choice for both diets. However, portion control is essential on a strict keto diet due to their small carbohydrate content.
What are the health benefits of raw green beans?
Raw green beans offer several health benefits, including supporting digestive health due to their fiber content and boosting the immune system with their high vitamin C levels. Their antioxidants, such as beta-carotene and flavonoids, may also help protect against chronic diseases.
How much raw green beans should I eat in one serving?
A standard serving of raw green beans is about 1 cup (100g), which provides a good portion of nutrients without excessive calories. For a balanced diet, aim to incorporate 2-3 servings of vegetables like green beans into your daily meals.
How do raw green beans compare to cooked green beans nutritionally?
Raw green beans retain more vitamin C and certain water-soluble nutrients compared to cooked green beans, as cooking can lead to nutrient loss. However, cooking can enhance their antioxidant availability and make them easier to digest. Both preparations are healthy depending on your nutritional priorities.
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.
