Green Beans: Calories, Nutrition Facts, and Health Benefits (2026)

Green beans contain 31 calories per 1 cup (100 g), along with 1.8 g of protein and 7 g of carbohydrates. They are notable for their fiber content, providing 2.7 g, and are a good source of vitamin C, offering 12.2 mg, which is 14% of the daily value.

This page provides an overview of the nutritional profile of green beans, focusing on their benefits and how they fit into various dietary goals. It includes detailed nutrition facts, their impact on blood sugar, and comparisons with other vegetables.

Green Beans Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for green beans per 1 cup (100 g), highlighting key nutrients and their contributions to a balanced diet.

Values are for 1 cup (100 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	31	31	2%
Protein	1.8 g	1.8 g	4%
Carbohydrates	7.0 g	7.0 g	3%
Fiber	2.7 g	2.7 g	10%
Sugar	3.3 g	3.3 g	-
Fat	0.2 g	0.2 g	0%
Vitamin C	12.2 mg	12.2 mg	14%
Potassium	211 mg	211 mg	4%
Vitamin K	43.0 mcg	43.0 mcg	36%
Folate	33 mcg	33 mcg	8%

About 75% of green beans calories come from carbohydrates, 20% from protein and 5% from fat.

Green Beans by Health Goal

Here, we assess how green beans rate for common dietary goals, providing insight into their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	31 calories per serving with 2.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Immunity	Fair	Provides 12.2 mg vitamin C (14% DV)
Digestion	Good	2.7 g fiber per serving supports regularity
Heart health	Good	Potassium (211 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.8 g); best as a vitamin-rich choice, not a protein source

Green Beans and Blood Sugar

Glycemic index: 15. Glycemic load: 2 per serving.

Green Beans has a glycemic index of about 15 and a glycemic load of around 2 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Green Beans Compares to Other Vegetables

The comparison table illustrates how green beans stack up against other vegetables in terms of calories and key nutrients.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Green Beans	31	3.3	2.7	12.2
Snap Peas	42	4.0	2.6	60.0
Peas	81	5.7	5.7	40.0
Okra	33	1.5	3.2	23.0

Green Beans Myths, Checked

Canned green beans are as nutritious as fresh , Misleading. Canned lose some vitamin C and add sodium; rinsing helps.

Green beans are a starchy legume , Misleading. They are eaten as a low-starch vegetable, not a mature bean.

How to Track Green Beans

Vegetable portions and cooking method both change the numbers, so the same green beans can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log green beans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of green beans?

One cup of green beans contains 31 calories, making it a low-calorie option for meals and snacks.

Is green beans good for weight loss?

Green beans can be beneficial for weight loss due to their low calorie count and high fiber content, which aids in satiety.

Can people with diabetes eat green beans?

People with diabetes can safely eat green beans, as they have a low glycemic index of about 15 and a glycemic load of 2.

How much vitamin C is in green beans?

Green beans provide 12.2 mg of vitamin C per cup, which is 14% of the daily recommended value, supporting immune health.

Is green beans high in sugar?

Green beans are low in sugar, containing only 3.3 g per cup, making them a suitable choice for those monitoring sugar intake.

Are green beans a vegetable or a legume?

Green beans are classified as a vegetable, although they are botanically considered a legume.

Key Takeaways

• Green beans contain 31 calories per 1 cup (100 g).
• They provide 1.8 g of protein and 7 g of carbohydrates.
• Each serving offers 2.7 g of fiber, promoting digestive health.
• Green beans are a good source of vitamin C, with 12.2 mg per cup.
• They have a low glycemic index of about 15, suitable for blood sugar management.
• Green beans contain only 3.3 g of sugar per cup.