Carbs and Calories in Green Beans: Are Green Beans Keto Friendly?


are green beans keto

Green beans get the green light as a Keto approved food.  While most types of beans are off limits on Keto, green beans are much lower in carbs than other varieties, like kidney beans or pinto beans.  

Green lima beans and green string beans are not considered part of the beans and peas subgroup. Green beans are similar to vegetables and grouped in with them instead. So don’t be afraid to fill up on this versatile, low carb veggie if you’re following the Keto diet.

One cup of green beans contains only 10 grams of carbs, 4 of which are fiber, bringing the total net carbs down to only 6 grams of carbs for a whole cup.

Steamed green beans make a great addition to any meal, soup, stew or casserole. They make a tasty side dish.  I love them sautéed with garlic, olive oil and toasted sesame seeds.

Keep reading to find out more about green beans and the tastiest ways to incorporate them into your low carb lifestyle.

How Many Carbs are in Green Beans?

There are 7 grams of carbs in a 100 gram serving of green beans.

How Many Calories are in Green Beans?

There are 31 calories in a 100 gram serving of green beans.

Nutrition Facts

Serving Size:  100 grams of Green Beans
Calories 31
Total Fat 0.1 grams 0%
Saturated fat 0 grams 0%
Polyunsaturated fat 0.1 grams
Monounsaturated fat 0 grams
Cholesterol 0 milligrams 0%
Sodium 6 milligrams 0%
Potassium 209 milligrams 5%
Total Carbohydrate 7 grams 2%
Dietary fiber 3.4 grams 13%
Protein 1.8 grams 3%
Vitamin A 2% Vitamin C 27%
Calcium 3% Iron 5%
Vitamin D 0% Vitamin B-6 5%
Cobalamin 0% Magnesium 6%

Health Benefits

Overview

Not only are green beans low in calories and fat, they’re also cholesterol-free and a significant source of protein.  Green beans provide the body with many nutrients, like vitamin C, fiber, folate, and vitamin K.  They’re also rich in a variety of essential minerals, such as calcium, silicon, iron, manganese, potassium, and copper.

Green beans are a high fiber food.  The fiber content of green beans supports digestion and promotes healthy bowel movements.  Moreover, eating a fiber-rich diet may reduce the risk of colon cancer.

Antioxidants to Fight Diseases

The various immune system-boosting antioxidants in green beans protect dangerous free radicals that cause cell damage.

calories in green beans

Due to their high levels of flavonoids, green beans may help reduce the risk of heart disease.  These antioxidants contain anti-inflammatory properties.  Flavonoids also help prevent blood clots in the arteries.  These flavonoids contain antioxidants like quercetin, kaempferol, catechin and epicatechin.  Catechin has been associated with reducing the severity of strokes.

Green beans are also a good source of carotenoids, antioxidants like beta carotene and lutein.

Studies show that consuming green bean regularly may be beneficial for preventing colon cancer.   

Chlorophyll is a green photosynthetic pigment found in plants in green beans may also be beneficial in cancer prevention.  Studies show that a compound in chlorophyll may be instrumental in cancer prevention.

Improved Eye Sight

The carotenoids in green beans also have the potential to prevent macular degeneration, an eye disorder related to aging.  Lutein and zeaxanthin play a key role in preventing vision deterioration.

Improves Bone Health

Green beans are a good source of vitamin K, an important vitamin for keeping the bones health.  The calcium in green beans prevents bone loss.

Silicon is a rare mineral not found in many foods.  Green beans are an excellent source of silicon.  This mineral helps bone regeneration and overall bone health.

Regulates Diabetes

Green beans are one of the vegetables known to have a positive effect on blood sugar and a hypoglycemic influence on diabetic individuals.   For this reason, green beans are a natural regulator of diabetes.  Green beans may help control and prevent diabetes.

Supports Digestion

Green beans are loaded with fiber which helps support the digestive system.  Eating a diet rich in fiber improves digestive issues, such as constipation, hemorrhoids, ulcers, and heartburn.

Assists Pregnancy and Improves Fertility

Green beans contain a significant amount of folic acid, a mineral that protects infants in the womb. Folic acid is crucial for healthy development of the fetus and preventing birth defects. 

Side Effects

Green beans are safe to eat and not known to cause any adverse effects on health. 

Green beans contain oxalates – substances found naturally in plants that may hamper the absorption of calcium. These oxalates could lead to health problems in individuals with kidney and gall bladder disorders.

Fiber in Green Beans

There are 3.4 grams of fiber in a 100 gram serving of green beans.

Sugar in Green Beans

A 100 gram serving of green beans contains 3.3 grams of sugar.

Roasted Green Beans with Bacon and Herbs Recipe – Make it Keto!

Ingredients:

  • 1 pound green beans, washed and ends trimmed
  • 6 strips of bacon, cooked & crumbled
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/4 cup chopped parsley
  • 1 clove garlic, minced
  • Pink Himalayan sea salt and fresh ground pepper to taste

Instructions:

  1. Boil water in a large pot and pre-steam green beans for 3 minutes until tender crisp.
  2. Fry bacon to a frying pan until crisp and fully-cooked.
  3. Stir in garlic with the bacon and seasonings until garlic begins to brown and then remove from heat.
  4. Drain green beans and add all the ingredients into a bowl, mixing to combine.
  5. Serve as a side dish alongside a serving of protein, like chicken breast or beef.

Makes 4 servings containing 63 calories and 7.4 grams of carbs per serving.

How to Steam Green Beans

carbs in green beans

Steaming green beans is a simple way to prepare them and it also retains many of the nutrients that can be lost through boiling.  Steam green beans using the following 3 easy steps:

  1. Fill a medium pot with 1/2 inch of water, cover the pot, and bring the water to a boil.
  2. Add green beans to the pot, cover, and steam until tender. 
  3. The beans should still have a slight bite to them.  Do not overcook to ensure the beans aren’t mushy.

How to Prepare Canned Green Beans

Canned green beans are previously cooked and do not require cooking.  In fact, it’s safe to eat them directly out of the can.  Of course, they’re much tastier if they’re heated. 

Canned green beans can be heated up in the microwave if you’re in a rush. However, heat them up on the stovetop preserves more of the nutrients and also gives them a better flavor.

Try preparing canned green beans with these 3 easy steps:

  1. Drain the liquid in the can and rinse the beans well.
  2. Add ½ cup of water, along with salt, pepper, butter and your favorite seasonings. 
  3. Heat through on medium heat in a sauce pan, while stirring, to allow the flavors to blend. (You can also simmer them in broth on low heat for a delicious, slow-cooked taste.)

How to Make Green Beans Tastier

There’s no need to deal with bland green beans.  You can enjoy green beans in a number of dishes and add ingredients like herbs to bring out their flavour. 

Try preparing green beans in any of the following ways:

  • Add raw green beans to a salad for extra crunch, drizzled with olive oil and balsamic vinegar.
  • Add green beans to soups and stews for extra heartiness.
  • Roast green beans in the oven with garlic and olive oil, top them with roasted walnuts, sliced almonds, or pumpkin seeds. 
  • Add green beans to stir fry and stir in some sesame seeds and soya sauce.
  • Sautee green beans with bacon and herbs.
  • Bake in the oven with chicken and top with cheese for a fantastic green bean casserole.
  • Top with cheese sauce or creamy curry sauce and bake in the oven until bubbly.
  • Steam green beans with salt, pepper and butter for a quick, tasty side dish.
  • Sautee green beans in beef bouillon or chicken broth for extra flavor, saltiness and a meaty taste.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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