Group · Vegetables
Green beans
The green bean is a fresh vegetable that is a staple of vegetable gardens and summer plates. Picked before fully mature, it comes in several varieties: the tender, crunchy extra-fine bean, the stringless mangetout type, and the pale yellow butter bean. With only 29.4 kcal per 100 g, it is one of the lightest vegetables and one of the easiest to include in a balanced diet. Rich in water and a source of fibre and minerals, it provides 2 g of protein, 3 g of carbohydrate and barely 0.17 g of fat. Its versatility in the kitchen, its freshness and its low calorie content make it a great everyday ally.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 29 kcal |
| Kilojoules | 123 kJ |
| Protein | 2 g |
| Carbohydrate | 3 g |
| Fat | 0,2 g |
| Fibre | 4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K116 µg21 %
- Manganese0,19 mg10 %
- Potassium174 mg9 %
- Copper0,08 mg8 %
- Calcium55,3 mg7 %
- Vitamin C5 mg6 %
- Magnesium22,3 mg6 %
- Vitamin B20,08 mg6 %
- Vitamin B9dietary folate equivalents33 µg
See the other 8 nutrients
- Phosphorus36 mg5 %
- Iron0,6 mg4 %
- Vitamin E0,45 mg4 %
- Omega-3 ALA0,06 g3 %
- Vitamin B30,34 mg2 %
- Zinc0,2 mg2 %
- Vitamin A11,4 µg1 %
- Omega-6 LA0,05 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The green bean can be enjoyed in a thousand ways. Steamed, it keeps its crunch and best preserves its vitamins: that is ideal for getting the most nutrients, as explained in our approach to gentle cooking to preserve nutrients. You can also pan-fry it with a drizzle of olive oil, garlic and herbs, serve it cold in a salad or add it to a stir-fry of vegetables. A standard portion is around 150 to 200 g, with no worries for your waistline.
Nutrition facts and benefits. The green bean is valued for its fibre content, which supports fullness and digestive comfort, as well as for its vitamin C, vitamin K, folate (vitamin B9) and minerals such as potassium and manganese. Its low glycaemic index and low energy density make it a perfect vegetable for slimming or a balanced diet.
Seasonality and storage. The peak season runs from June to September. Choose firm pods that snap cleanly. Fresh, they keep for a few days in the fridge; you can also blanch and then freeze them to keep them for several months. Tinned or frozen, they stay convenient all year round, although the fresh version has the best texture.
- Tasty pairings: with potatoes, flaked almonds, lemon or a touch of Parmesan.
- Meal ideas: as a side for fish, in a mixed salad or an omelette.
- Cooking tip: plunge them into boiling salted water, then refresh them in iced water to fix their lovely green colour.
For active people. Low in calories and rich in water, the green bean is an ideal addition to a recovery plate, providing fibre, minerals and a little potassium that is useful after exercise. As it remains low in carbohydrate and protein, pair it with an energy source (starchy foods) and good-quality protein. For more targeted protein needs, see our advice on nutrition for fitness.
To vary the pleasure, explore other green vegetables such as broccoli or Brussels sprouts, just as rich in fibre. You can also browse the whole vegetable family to put together varied, colourful menus throughout the year.