Green 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.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K40.8 mcg34% DV
- Folate39.9 mcg10% DV
- Vitamin C8.2 mg9% DV
- Manganese0.23 mg10% DV
- Potassium177.7 mg4% DV
- Quercetin~13 mg
- Chlorogenic acid~34 mg
Score · 86/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K40% DV
- Folate12% DV
- Manganese12% DV
- Vitamin C11% DV
- Potassium4% DV
Overview
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.
Health Benefits (5)
- Enhanced bone density and reduced fracture risk through vitamin K-dependent osteocalcin carboxylationstrongVitamin K acts as a cofactor for gamma-carboxylase, enabling bone protein mineralization and improving bone matrix quality independent of calcium intake
- Improved vascular endothelial function and reduced arterial stiffnessmoderateVitamin K activates matrix Gla protein (MGP), which inhibits vascular calcification and maintains arterial elasticity critical for healthy aging
- Enhanced antioxidant capacity and reduced systemic inflammationmoderateManganese supports superoxide dismutase (SOD) activity; chlorogenic acid and quercetin provide direct free radical scavenging, reducing oxidative stress markers
- Improved glycemic stability and metabolic health through fiber and resistant starchstrongSoluble fiber slows gastric emptying and glucose absorption, while insoluble fiber promotes butyrate-producing bacteria, improving insulin sensitivity and satiety hormones
- Optimized homocysteine metabolism supporting cardiovascular and neurological agingmoderateFolate participates in one-carbon metabolism converting homocysteine to methionine; elevated homocysteine is an independent cardiovascular risk factor in aging
Food Pairings
- ·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
Practical Tips
- ·Consume green beans within 2-3 days of purchase; store unwashed in breathable containers at 4°C to minimize vitamin K oxidation and polyphenol degradation
- ·Lightly steam for 4-5 minutes rather than boiling to preserve heat-labile vitamin C and water-soluble folate while maintaining structural integrity for enzymes
- ·Include the edible pod entirely—the highest phytonutrient density is concentrated in the chlorophyll-rich skin and pod matrix, not the seeds
- ·Consume cooked green beans with added fat (olive oil, ghee, or nuts) at meals to maximize lipophilic vitamin K absorption and extend satiety
- ·Rotate green beans with other cruciferous vegetables (broccoli, Brussels sprouts) to diversify glucosinolate profiles and prevent potential goitrogen accumulation in iodine-limited individuals
Optimal Timing
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
- · large quantities immediately before bed may cause mild bloating in sensitive individuals
Best consumed as part of mixed macronutrient meals with protein and fat to enhance vitamin K absorption and stabilize postprandial glucose response
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about green beans
What is green beans?
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.
Is green beans healthy?
Green Beans scores 86/100 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.
Is green beans high in protein?
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Is green beans high in fiber?
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).
What vitamins and minerals are in green beans?
In a 85 g serving, green beans is highest in Vitamin K (~34% DV).
Is green beans keto-friendly?
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).
When is the best time to eat green beans?
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
How much green beans should I eat?
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.
What pairs well with green beans?
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.
Supplements that mirror Green Beans's nutrient profile
Encyclopedia entries that supply the same signature nutrients green beans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Green Beans
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.