Green beans (raw)
Frozen green beans are just as nutritious and make a fast, easy side.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Green beans for gym-goers
Per 100 g, green beans (raw) provides 31 kcal, 1.8 g protein, 7 g carbohydrate (2.7 g fiber, 3.3 g sugars) and 0.2 g fat (0 g saturated). With 5.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup, about 100 g) comes to roughly 31 kcal and 1.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Green beans
Green beans, also called string or French beans, are the immature pods of the common bean. Raw, they sit at around 31 kcal per 100 g, with more fiber than zucchini or cucumber and modest magnesium and calcium. They're low in protein and starch, unlike dried beans and lentils, so nutritionally they act like any other non-starchy vegetable.
In a gym diet
Green beans hold their texture for several days in the fridge and reheat well, which makes them a dependable meal-prep side. On a cut the fiber helps meals keep you full, and they go with almost any protein. They're cheap, especially frozen, so they make a sensible daily vegetable if you're bulking on a budget. They're on the plate for volume and fiber. Get your protein elsewhere.
Preparation and cooking
Trim the stem ends and steam, boil or stir-fry for a few minutes until tender-crisp. Cooking adds a little water weight but hardly changes calories per bean; raw weight is what this entry uses. Blanch them briefly and chill to keep the color bright for salads and meal prep.
Buying and storage
Choose firm, slender pods that snap cleanly when bent, and pass on limp or spotted ones. Fresh beans keep about a week in the fridge. Frozen beans are already blanched and need only a few minutes of cooking.
Things to watch
Raw green beans contain small amounts of lectins, which cooking inactivates, so food-safety guidance generally favors eating them cooked rather than raw in large quantities. Canned green beans can be high in sodium; rinse them or buy no-salt-added.
Meal ideas
- Meal-prep box: pork tenderloin, roasted potatoes and garlic green beans.
- Stir-fry of green beans, chicken strips, chili and garlic over brown rice.
- Niçoise-style salad with tuna, boiled eggs, green beans, potatoes and olives.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (14%).
How it ranks among 19 Vegetables
| Protein per 100 kcal | 5.8 g | #11 of 19 |
| Protein per 100 g | 1.8 g | #10 of 19 |
| Fiber per 100 g | 2.7 g | #6 of 19 |
| Lowest calories per 100 g | 31 kcal | #10 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Cabbage, green (raw)
25 kcal · P 1.3 · C 5.8 · F 0.1
→Tomato, red (raw)
18 kcal · P 0.9 · C 3.9 · F 0.2
→Green peas (raw)
81 kcal · P 5.4 · C 14.5 · F 0.4
→Cucumber, with peel (raw)
15 kcal · P 0.7 · C 3.6 · F 0.1
→Zucchini / courgette (raw)
17 kcal · P 1.2 · C 3.1 · F 0.3
→Lettuce, romaine (raw)
17 kcal · P 1.2 · C 3.3 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in green beans?
Green beans (raw) has about 31 kcal per 100 g, or roughly 31 kcal per 1 cup (100 g).
How much protein is in green beans?
About 1.8 g of protein per 100 g and 1.8 g per 1 cup. That works out to 5.8 g per 100 kcal, so it's a moderate protein source.
Is green beans good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Can you eat green beans raw?
A few raw beans are unlikely to cause problems, but they contain lectins that cooking breaks down, and large raw portions may upset your stomach. A quick blanch or steam makes them safer and easier to digest and keeps the crunch.
Are frozen green beans as nutritious as fresh?
They're blanched and frozen shortly after picking, so the nutrient content is generally similar to fresh. For daily meal prep they're convenient and you waste very little.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.