scored 88/100
Also known as string beans, snap beans, french beans
Green beans are a low-calorie cruciferous vegetable rich in vitamin K, fiber, and manganese, supporting bone health and metabolic function with minimal glycemic impact.
4.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
Green beans (Phaseolus vulgaris) are the immature pods of the common bean plant, domesticated in Mesoamerica and now cultivated globally. They represent an optimal nutrient-density food for longevity due to their exceptional micronutrient profile relative to caloric content. At just 35 kcal per 100g, green beans deliver substantial vitamin K (48 mcg, ~40% of daily needs), essential for bone mineralization and vascular health. The 3.2g fiber per 100g supports gut microbiota diversity and glycemic stability—critical for metabolic aging. Green beans contain manganese, a cofactor for superoxide dismutase (SOD), a primary anteroogenic enzyme combating oxidative stress. The folate content (47 mcg) contributes to one-carbon metabolism and homocysteine regulation, both associated with cardiovascular longevity. Phenolic compounds in green beans, including chlorogenic acid and quercetin, have demonstrated anti-inflammatory properties in observational studies. Their low glycemic load and high water content (88%) make them ideal for sustained satiety without metabolic stress. Regular consumption correlates with improved venous elasticity and reduced arterial stiffness in aging populations.
Vitamin K acts as a cofactor for gamma-carboxylase, enabling bone protein mineralization and improving bone matrix quality independent of calcium intake
Vitamin K activates matrix Gla protein (MGP), which inhibits vascular calcification and maintains arterial elasticity critical for healthy aging
Manganese supports superoxide dismutase (SOD) activity; chlorogenic acid and quercetin provide direct free radical scavenging, reducing oxidative stress markers
Soluble fiber slows gastric emptying and glucose absorption, while insoluble fiber promotes butyrate-producing bacteria, improving insulin sensitivity and satiety hormones
Folate participates in one-carbon metabolism converting homocysteine to methionine; elevated homocysteine is an independent cardiovascular risk factor in aging
Green beans' fiber and resistant starch optimize nutrient partitioning during peak digestive capacity; lunch timing leverages post-prandial glucose control benefits and satiety signaling through PYY and GLP-1 release
Breaks a fast
Best consumed as part of mixed macronutrient meals with protein and fat to enhance vitamin K absorption and stabilize postprandial glucose response
Per 100 g of the default form. Bars show how much higher or lower green beans is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Green Beans is classified as a legume vegetable (vegetable). Green beans are a low-calorie cruciferous vegetable rich in vitamin K, fiber, and manganese, supporting bone health and metabolic function with minimal glycemic impact.
Green Beans scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Folate, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 85 g serving, green beans is highest in Vitamin K (~34% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4 g of net carbs (6.7 g total minus 2.7 g fiber).
Best in the midday. Green beans' fiber and resistant starch optimize nutrient partitioning during peak digestive capacity; lunch timing leverages post-prandial glucose control benefits and satiety signaling through PYY and GLP-1 release
A typical serving is around 85 g (~30 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating green beans alongside several other vegetable sources.
Green Beans pairs nicely with: Pair with olive oil or avocado because fat-soluble vitamin K (particularly phylloquinone) requires dietary lipids for micellar solubilization and intestinal absorption; Combine with garlic or onions because allicin compounds enhance nitric oxide bioavailability, synergizing with green bean polyphenols for vascular benefit; Serve with citrus or bell peppers because vitamin C stabilizes and enhances non-heme iron absorption from green beans, improving bioavailability by up to 3-fold; Pair with bone broth or collagen-rich foods because combined vitamin K and collagen amino acids optimize bone matrix formation and mineralization.
Encyclopedia entries that supply the same signature nutrients green beans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients green beanscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.