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Green Beans

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Green Beans Nutritional Information (per 100g)

Water: 90.3 g
Calories: 31 kcal
Protein: 1.8 g
Carbohydrate: 7 g
Dietary fiber: 2.7 g
Sugars: 3.3 g
Fat: 0.2 g
Saturated fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 12.2 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.7 mg
Vitamin B6: 0.1 mg
Vitamin B9: 33 μg
Vitamin A: 35 μg
Vitamin E: 0.4 mg
Vitamin K: 14.4 μg
Calcium: 37 mg
Iron: 1 mg
Magnesium: 25 mg
Phosphorus: 38 mg
Potassium: 211 mg
Sodium: 6 mg
Zinc: 0.2 mg

Green beans are a nutritious, delicious, and ubiquitous vegetable. Sold canned, frozen and fresh, and a great addition to a range of dishes from casseroles to roast dinners, these beans are great stir-fried, steamed or baked.

Green beans are a very low-calorie source of a number of important nutrients, being particularly high in vitamin C. Although 100g of green beans contains just 31 calories, that same 100g contains 20% of your daily value (DV) of vitamin C, 13% DV of vitamin A, 10% DV of dietary fibre, and 6% DV of magnesium.

Green beans are high in carotenoids, specifically beta-carotene and lycopene. Both of these substances have antioxidant properties, and in addition, lycopene has been associated with a reduced risk of prostate cancer, and the beta-carotene in green beans may lower your risk of getting both prostate cancer and colon cancer.

The hulls of green beans have been shown to have anti-oxidant and anti-inflammatory properties. This may seem overly broad, but with inflammation being a cause of diseases like rheumatoid arthritis, and aggravating many others; and free radical damage (prevented by antioxidants) being linked to DNA damage (possibly leading to cancer) and cell death, this is always a really important finding.

Finally, green beans have cardiovascular benefits, as research has shown they can help to lower blood pressure. High blood pressure is a major risk factor for heart disease and stroke, so it is very important to include foods that lower it, in your diet, to help with your long-term cardiovascular health.

With both magnesium and vitamin C being important for cardiovascular performance, eating green beans is a real win-win situation.