1 serving (145 grams) contains 74 calories, 2.1 grams of protein, 4.2 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
74.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 2.9 mg | 0% | |
| Sodium | 300.1 mg | 13% | |
| Total Carbohydrates | 8.0 g | 2% | |
| Dietary Fiber | 3.3 g | 11% | |
| Sugars | 3.3 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 52.2 mg | 4% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 223.3 mg | 4% | |
* 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 Steamed green beans
Steamed green beans are a simple and nutritious side dish commonly found in various global cuisines, including American, Mediterranean, and Asian traditions. Native to Central and South America, green beans (Phaseolus vulgaris) are a member of the legume family. They are low in calories but packed with essential vitamins and minerals. A one-cup serving (about 125 grams) of steamed green beans provides around 35 calories, 4 grams of dietary fiber, and key nutrients such as vitamin C (12% of the daily value), vitamin K (20% of the daily value), and manganese. They also contain small amounts of iron, calcium, and potassium, making them an excellent option for a nutrient-dense addition to meals.
Health Benefits
- Supports immune health due to vitamin C, which acts as an antioxidant.
- Promotes strong bones with vitamin K, essential for bone mineralization.
- Aids digestion and gut health thanks to dietary fiber, which helps regulate bowel movements.
- Contributes to energy metabolism with manganese, a mineral involved in enzyme activation.
- May help maintain heart health with small amounts of potassium, which supports healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store fresh green beans unwashed in a perforated plastic bag in the refrigerator for up to 5-7 days. Steam them for 5-7 minutes to retain maximum nutrients and flavor, and avoid overcooking.
Common Questions About Steamed green beans Nutrition
Are steamed green beans high in protein?
Steamed green beans are not particularly high in protein, containing about 2.4 grams of protein per 100 grams. While they’re primarily a vegetable rich in fiber and vitamins, they can complement protein-rich foods in a balanced meal.
Can I eat steamed green beans on a keto diet?
Yes, steamed green beans are keto-friendly as they are low in carbs, with about 4 grams of total carbs and 2 grams of net carbs per 100 grams. They make a great low-carb vegetable option for keto and other low-carb diets.
What are the health benefits of steamed green beans?
Steamed green beans are an excellent source of vitamins A, C, and K, as well as dietary fiber. They support healthy digestion, immune function, and bone health while being low in calories and fat-free, making them a nutritious addition to most diets.
How much steamed green beans should I eat in one serving?
A standard serving of steamed green beans is about 1 cup, or roughly 125 grams. This portion provides about 44 calories, 4 grams of fiber, and a variety of essential nutrients without being calorie-dense.
How do steamed green beans compare to raw green beans?
Steaming green beans retains most of their nutrients while making them easier to digest compared to raw beans. While raw beans contain slightly more vitamin C, steaming enhances the bioavailability of antioxidants like lutein and reduces potential bloating from raw fiber.
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.
- USDA FoodData - Steamed green beans DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
