FoodScore
0/ 100
Goodlegume· 100 g

Green Beans Cooked

Green beans cooked receive a 'Good' FoodScore of 67/100, primarily due to their status as a minimally processed whole food and their beneficial fiber content.

  • Minimally processed (NOVA 1) whole food, contributing to a healthier diet.
  • Provides 3.2g of fiber per 100g serving, supporting digestive health.
  • Low in calories at only 35 per 100g, making it a good choice for calorie management.
  • Contains 0g of added sugar and only 1mg of sodium, aligning with dietary guidelines.
  • Offers 11% of the Daily Value for Vitamin C, an important antioxidant.
  • Scores -3 points above the legume category average (70/100 across 46 foods).
Fiber
3.2g
11% of Daily Value
Protein
1.89g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (3.2g)+3
Micronutrients (Vitamin C, Vitamin K)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 67

Green beans cooked achieve a FoodScore of 67/100, placing them in the 'Good' category. A significant contributor to this score is their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which earns a substantial +10 bonus. This reflects their natural state and lack of industrial alteration. The food also receives a +3 bonus for its fiber content, providing 3.2g per 100g serving, which is beneficial for digestive health and satiety. Furthermore, green beans are a source of key micronutrients like Vitamin C and Vitamin K, earning an additional +4 bonus. They contain no added sugar, trans fat, or significant saturated fat, and are very low in sodium (1mg), avoiding common penalties. While they offer some vitamins and minerals, their overall micronutrient density isn't exceptionally high, which prevents a higher score. Increasing the concentration of certain vitamins or minerals, or a higher protein content, would further elevate their FoodScore.

Health benefits

What the nutrients in green beans cooked actually do for you, grounded in established dietary science.

Supports Digestive Health

Green beans are a good source of dietary fiber, providing 3.2g per 100g serving. Fiber is crucial for maintaining a healthy digestive system, helping to regulate bowel movements and prevent constipation. The NIH emphasizes that adequate fiber intake can contribute to overall gut health. Including fiber-rich foods like green beans can help you meet the recommended daily intake of 25-38g, which many Americans fall short of. While 3.2g is a modest amount, it contributes positively to your daily fiber goals, especially when consumed regularly as part of a balanced diet.

Aids in Weight Management

With only 35 calories per 100g serving, green beans are a low-calorie vegetable that can be a valuable addition to a weight management plan. Their fiber content (3.2g) also contributes to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Foods that are low in calorie density, like green beans, allow for larger portion sizes without consuming excessive calories, which can be beneficial for those looking to manage their weight. Incorporating them into meals can add bulk and nutrients without significantly increasing the caloric load.

Contributes to Immune Function

Green beans provide 11% of the Daily Value for Vitamin C per 100g serving. Vitamin C is a well-known antioxidant that plays a vital role in supporting the immune system. It helps protect cells from damage caused by free radicals and is involved in various cellular functions of both the innate and adaptive immune systems. While not the highest source, regular consumption of foods like green beans contributes to your daily Vitamin C intake, which is important for maintaining overall immune health. Pairing them with other Vitamin C-rich foods can further enhance this benefit.

Supports Bone Health

Green beans contain Vitamin K, though not explicitly quantified by %DV in this data, it is a known nutrient present in green beans. Vitamin K is essential for bone metabolism and plays a role in blood clotting. Research supports that adequate intake of Vitamin K is important for maintaining bone density and reducing the risk of fractures. While green beans also offer small amounts of calcium (3% DV) and magnesium (4% DV), their contribution of Vitamin K is a notable factor for skeletal health. It's one piece of the puzzle for strong bones, alongside other calcium and Vitamin D sources.

How to eat it

Green beans are a versatile and common vegetable in the American diet, often served as a side dish or incorporated into casseroles and stir-fries. They are typically steamed, boiled, sautéed, or roasted. A standard serving size is around 100g, which is about a cup. They pair well with a variety of proteins and grains, adding nutrients and fiber to any meal. Their mild flavor makes them adaptable to many cuisines and seasonings.

For optimal texture and nutrient retention, steam or lightly sauté green beans until tender-crisp, rather than over-boiling.
Enhance flavor and nutrient absorption by pairing green beans with a healthy fat source, such as olive oil or a sprinkle of nuts.
Add cooked green beans to salads, omelets, or pasta dishes to boost vegetable intake and fiber content.
Store fresh green beans unwashed in a plastic bag in the refrigerator's crisper drawer for up to a week to maintain freshness.
Consider roasting green beans with garlic and herbs for a flavorful and easy side dish that caramelizes their natural sugars.
Things to keep in mind

Green beans are generally considered safe for consumption and are not commonly associated with allergies. They are low in FODMAPs, making them suitable for individuals sensitive to these carbohydrates. There are no widely documented significant drug interactions, such as those with warfarin, unlike some other green leafy vegetables. For most healthy adults, consuming green beans in typical serving sizes poses no notable health risks or cautions. Individuals with specific digestive sensitivities might experience mild gas or bloating due to fiber intake, but this is uncommon with moderate portions.

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Reader questions
Are green beans healthy?
Yes, green beans are a healthy food choice. They are a minimally processed (NOVA 1) vegetable that is low in calories, high in fiber (3.2g per 100g), and provides beneficial micronutrients like Vitamin C (11% DV). Their lack of added sugar and very low sodium content further contributes to their health profile, making them an excellent addition to a balanced diet.
Are green beans good for weight loss?
Green beans can be very beneficial for weight loss. They are low in calories (35 per 100g) and high in fiber (3.2g), which helps promote satiety and can reduce overall calorie intake. Including them in meals adds volume and nutrients without significantly increasing the caloric load, supporting a calorie-controlled diet.
Are green beans considered ultra-processed?
No, cooked green beans are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This classification indicates they are in their natural state or have undergone minimal alterations like washing, trimming, or simple cooking methods, making them a whole food choice.
What is the best way to cook green beans to retain nutrients?
To retain the most nutrients, it's best to cook green beans using methods that minimize water exposure and cooking time. Steaming or lightly sautéing them until tender-crisp are excellent options. Over-boiling can lead to nutrient loss, especially for water-soluble vitamins like Vitamin C.
What are some good alternatives to green beans?
Good alternatives to green beans, offering similar nutritional benefits and versatility, include other non-starchy vegetables. Options like asparagus, broccoli, snap peas, or zucchini are excellent choices. These vegetables also provide fiber, vitamins, and minerals while being low in calories.
Do green beans provide much protein?
Green beans contain a modest amount of protein, with 1.89g per 100g serving. While they contribute to your daily protein intake, they are not considered a primary source of protein. For higher protein content, consider pairing them with lean meats, fish, legumes, or other plant-based protein sources.
Can green beans help with blood sugar management?
Yes, green beans can support blood sugar management. Their high fiber content (3.2g per 100g) helps slow down glucose absorption, preventing rapid spikes in blood sugar. Additionally, they have no added sugar and a low glycemic load, making them a suitable vegetable for individuals focusing on stable blood glucose levels.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169141)Updated 2026-04-20