7 health benefits of green beans

Green beans are a staple of American diets—as a daily side dish or in a Thanksgiving casserole. These nutritious legumes (part of the genus Phaseolus vulgaris) have a savory, earthy taste along with a tender-crisp texture. They go by many other names, such as the common bean, string beans, snap beans, and French beans. Whatever you call them, green beans contain a ton of beneficial nutrients, such as dietary fiber and antioxidants. They also offer benefits for your gut, heart, and immune health.

Health benefits of green beans

Here’s what experts and researchers say about the health benefits of green beans—and why you should add them to your plate.

1. Aids digestion

Fiber is the gold standard nutrient for the digestive system. “The fiber in green beans feeds a healthy gut microbiome,” explains William Li, MD, an internal medicine physician and bestselling author of Eat to Beat Disease. It’s also known for improving regularity and relieving constipation.

Green beans are rich in dietary fiber—one cup contains 4 grams, per the USDA. The recommendation for dietary fiber is about 25 grams daily for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. Depending on your fiber needs, green beans provide up to 16% of your daily needs in one sitting.

2. Improves heart health

Green beans have cardioprotective properties, says Julie Pace, RDN, functional dietitian nutritionist and owner of Core Nutrition Health and Wellness in Pearl, Mississippi. For starters, they can help lower high blood pressure. Legumes have been shown to significantly improve blood pressure in people with hypertension and Type 2 diabetes. Researchers have found that green beans can even reduce LDL cholesterol and the risk of heart disease.

Many of green beans’ heart-health benefits can be attributed to their high fiber content. One of dietary fiber’s many benefits is that it supports cardiovascular health, explains Michelle Routhenstein, RD, a New York dietitian who specializes in heart disease. This could help explain why green beans have such a positive influence on cholesterol levels.

Additionally, they’re rich in flavonoids. Flavonoids are compounds found in plants that are associated with heart and brain health. “They’re particularly high in quercetin and kaempferol, which are anti-inflammatory and support heart health,” notes Routhenstein.

3. Boosts immune and skin health

Plant foods are often excellent sources of vitamins and minerals, so it comes as no surprise that green beans are rich in vitamin C. Vitamin C is an antioxidant known for supporting the immune system and has skin health benefits.

“Raw, fresh green beans provide about 25% of your daily value for vitamin C in just one cup,” Pace says. “Antioxidants like vitamin C boost your immune system, support collagen production, and protect the skin against free radicals.” Some of the vitamin C is lost when you cook them, so Pace recommends enjoying them raw or making sure they’re not overcooked.

4. Supports bone health

Green beans are an excellent source of vitamin K. Depending on your needs, a serving of green beans could provide up to 50% of your daily value, per the USDA. Vitamin K is famously known for its role in blood clotting, but it’s also an important nutrient for bone health.

“Vitamin K plays a crucial role in bone health by aiding in calcium absorption and improving bone density,” Routhenstein explains. Research shows that vitamin K could reduce the risk of bone fractures, so foods like green beans could support healthy bones, especially in people with osteoporosis.

5. Regulates blood sugar levels

For the millions of Americans with diabetes, eating healthy foods that stabilize blood sugar levels is top of mind. The American Diabetes Association recommends complex carbohydrates rich in dietary fiber and names legumes as a type of carb that’s less likely to spike blood sugar. Routhenstein says green beans are an ideal food for regulating blood sugar levels.

They’ve even been shown to reduce complications in those with diabetes, and the existing research points to green beans as having beneficial effects on glycemic control in people with Type 2 diabetes. However, more research is needed to explore the full extent of green beans’ effects on managing diabetes.

6. Supports a healthy pregnancy

Folate is another name for vitamin B9. The synthetic version is folic acid, which is often used in supplements and fortified foods. This nutrient is especially important for pregnant women—and even leading up to pregnancy—since it helps prevent congenital disorders like spina bifida, according to the Office on Women’s Health. Green beans are rich in folic acid, making them an excellent addition to your diet when you’re expecting.

7. Aids weight loss

Green beans are a low-calorie food, which could assist with weight management. To lose weight, you must be in a caloric deficit, meaning you burn more calories than you take in. Low-calorie foods like green beans allow you to fill up without adding too many calories per meal.

Additionally, green beans are high in fiber, which keeps you fuller for longer and stabilizes your blood sugar. The weight loss benefits of legumes have been well documented. Research shows that legumes may contribute to successful weight loss and prevent obesity when eaten regularly over a long period.

Green bean nutrition facts

According to the USDA, 1 cup of cooked green beans provides the following nutrients:

• Calories: 43.8
• Carbohydrates: 9.85 grams (g)
• Fat: 0.35 g
• Protein: 2.36 g
• Fiber: 4 g
• Vitamin A: 40 micrograms (mcg)
• Vitamin K: 59.9 mcg
• Vitamin C: 12.1 milligrams (mg)
• Folate: 41.2 mcg
• Potassium: 182 mg
• Manganese: 0.36 mg
• Magnesium: 22.5 mg

Green beans provide a wide variety of vitamins and minerals, but they are especially high in fiber, vitamin K, vitamin C, folate, and manganese.

A serving of cooked green beans is about 1 cup. They’re a great example of healthy foods most people can enjoy, and they’re usually safe to eat daily, Dr. Li says.

However, some groups may need to avoid or limit their consumption. Green beans belong to the legume family, so anyone allergic to legumes should avoid them. Due to their high amounts of vitamin K, they can also interfere with certain medications like blood thinners, Pace says.

How to choose and store green beans

You can enjoy green beans year-round—fresh, frozen, or canned. When choosing fresh green beans, look for a bright green color. Avoid any that are discolored, and pick them up to feel for texture. Fresh green beans should feel crisp—they should break off easily rather than have a soft middle that bends. 

When you get them home, fresh green beans should be stored in the refrigerator. Keep them in the crisper drawer for seven to 10 days. They’re also easy to prepare. You can boil, blanch, steam, or roast them—and even enjoy them raw. One of the best ways to prepare green beans is to steam them and season them with olive oil, garlic, and lemon juice, notes Pace. Other ways to eat more green beans include incorporating them in a stir-fry, casserole, or sheet pan dinner.

Canned green beans are convenient and require no preparation since they’re already cooked. Just watch out for added sodium that canned goods often contain, Pace notes. Frozen green beans are also a healthy option when fresh ones aren’t in season.

Bottom line: What are the benefits of green beans?

The health benefits of green beans are plentiful. They’re best known for providing nutrients like dietary fiber, which helps digestion, contributes to cardiovascular health, balances blood sugar, and helps with weight loss. Green beans are also rich in vitamin C, an antioxidant known for supporting immune system function and skin health. Their high vitamin K content can also promote healthy bones.