Green Beans Carbs and Nutrition Facts

Carbohydrate and Nutritional Information and Low-Carb Recipes for Green Beans

Basket of green beans
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Green beans, string beans, snap beans -- they are all the same thing, and they have a lot to offer us in the way of nutrition for a very low amount of carbohydrate. (Yellow string beans aren't quite as nutritious as the green type, but are still low in carbs and good for us.)

Green beans are in the same family as bean which we usually eat dried, such as kidney beans and pinto beans.  The difference is simply that the pod of green beans is edible so can be picked early.

  If you are growing green beans in your garden and don't pick them in time,  you can leave them on the plant and they will mature and dry.  After that point, you can cook and eat the beans just as you would any other dried bean.

Carbohydrate and Fiber Counts for Raw Green Beans

  • ½ cup of raw green beans (or about 10 4" beans): 2 grams of effective (net) carbohydrate plus 2 grams of fiber and 17 calories
  • ½ cup of cooked green beans: 3 grams of effective (net) carbohydrate plus 2 grams of fiber and 22 calories
  • ¼ lb (4 oz) of raw green beans: 4 grams of effective (net) carbohydrate plus 2 grams of fiber and 35 calories

Glycemic Index for Green Beans

As with most non-starchy vegetables, there is no scientific study of the glycemic index of green beans.

More Information about the Glycemic Index

Estimated Glycemic Load of Green Beans

  • ½ cup of raw green beans (or about 10 4" beans): 1
  • ¼ lb (4 oz) green beans: 3

    More Information About the Glycemic Load

    Health Benefits of Green Beans

    Green beans are a very good source of fiber. They are an excellent source of Vitamin C, a very good source of Vitamin K and beta-carotene (and other carotenoids) and a good source of folate and manganese. They also contain fair amounts of many other nutrients including potassium, iron, beta-carotene, lutein and B vitamins, as well as many phytonutrients such as antioxidant flavonoids.

    Green beans have somewhat of a similar nutrient profile as leafy greens, so if you are tired of leaves, try green beans for a change.

    Selecting and Storing Green Beans

    Choose beans that are firm and smooth, without brown spots or soft areas.  Ideally, you should feel a "snap" when you break them (hence the name snap beans).  Store them in the crisper compartment of your refrigerator, where they should keep up to a week.  Don't wash them until right before you prepare them to eat. If you don't think you'll be able to eat them before they go bad, you can wash and freeze them.
    Low-Carb Recipes with Green Beans

    More Information About Green Beans at Calorie Count.

    More Carb Profiles


    Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

    USDA National Nutrient Database for Standard Reference, Release 28.

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