A few Words about Fresh Green Beans
The bean plant (scientific name: Phaseolus vulgaris) is a herbaceous plant belonging to the legume family (Fabaceae) and is widely cultivated for its edible pods and seeds.
Fresh green beans are the immature, tender pods of the plant, which are consumed whole — before the seeds inside them fully develop.
Although botanically classified as legumes, they are often categorized as vegetables since their culinary use is more akin to a vegetable due to their texture and taste. Specifically, due to their nutritional composition and particularly their high starch content (a type of carbohydrate), they are characterized as a starchy vegetable, like potatoes, peas, corn, and sweet pumpkin.
They are widely cultivated in spring and summer, as they thrive in warm, sunny climates with sufficient moisture. In Greece, they are a staple ingredient of traditional Mediterranean cuisine, mainly in the form of oil-based dishes.
Their tradition in Greek cuisine is long, with records dating back to the 18th century, when the plant spread from Central and South America to Europe. Today, fresh green beans are synonymous with summer cuisine, being a favorite choice for those seeking simplicity, flavor, and nutritional balance in their daily meals.
Types of Fresh Beans
In Greece, the most popular types of fresh beans are:
- Tsaoulia (or Tsalia)
- These are long, thin, and tender green beans, with a particularly soft texture and mild sweet taste.
- They are widely cultivated in Greece where they are used to prepare the classic oil-based dish.
- There are also local varieties, such as Tsaouli Feneou, known for its flavor and quality.
- Barbounia (or Rozettes)
- These are beans with characteristic purple or red stripes on the pod, giving them a distinctive appearance.
- They are mainly consumed for their fresh seeds, which are particularly tasty and soft.
- They are used less in oil-based dishes; we often find them in salads or as an addition to traditional meals.
- Flat or Wide Green Beans
- These beans have a wide and flat pod, often more fleshy than tsaoulia.
- They are mainly used in oil-based dishes, as they maintain their structure and flavor even after prolonged cooking.
- The Plake Prespon variety is particularly known for its flavor and is traditionally cultivated in Northern Greece.
- Yard-long Beans
- Very long and thin beans, usually 30-50 centimeters in length.
- They have a crunchier texture.
- In Greece, they are mainly consumed in salads, boiled and served with olive oil and lemon or vinegar.
Nutritional Value
Fresh green beans contain important nutrients essential for good health.
One serving – equivalent to 1 cup of cooked fresh beans – provides only 40 calories.
They consist mainly of carbohydrates, in the form of starch and dietary fiber. At the same time, they contain a significant amount of plant (vegan) proteins, at levels higher than most vegetables, making them particularly useful for those following a vegetarian or vegan diet.
They are an excellent source of dietary fiber, covering about 15% of daily needs per serving. These dietary fibers contribute to intestinal health and the regulation of glucose and cholesterol levels.
Beyond macronutrients, fresh green beans offer a plethora of micronutrients. They are particularly rich in vitamin K, with one serving covering approximately 40% of the recommended daily intake, contributing to both normal blood clotting and maintaining bone health.
Additionally, in fresh green beans we find significant minerals, such as copper and manganese, which are involved in numerous enzymatic functions and the body’s antioxidant defense.
Finally, fresh green beans are a significant source of carotenoids – mainly beta-carotene, lutein, and zeaxanthin – natural pigments with strong antioxidant action that protect cells from oxidative stress and enhance eye health.
Nutrition Label
[The 8 in blue are on the label, where we want per serving and DV from serving, not per 100g. For the table, they don’t need to be in a different color]
Nutrition Table
- Calories 37,8 kcal 1,9%
- Fat 0,3g 0,3%
- Saturated Fat 0,1g 0,3%
- Carbohydrates 8,8g 3,2%
- Dietary Fiber 4,1g 14,5%
- Sugars 2,6g 2,9%
- Protein 2g 4,1%
- Sodium 1,4g 0,1%
| Nutritional value | per 100 g1 | per serving:
1 cup = 135 g1 |
DV from serving2 |
| Energy and Basic Components | |||
| Calories (kcal) | 28.0 | 37.8 | 1.9 % |
| Fat (g) | 0.2 | 0.3 | 0.3 % |
| Saturated fat (g) | 0.04 | 0.1 | 0.3 % |
| Monounsaturated fat (g) | 0.008 | 0.0 | – |
| Polyunsaturated fats (g) | 0.08 | 0.1 | – |
| Carbohydrates (g) | 6.5 | 8.8 | 3.2 % |
| Dietary fiber (g) | 3.0 | 4.1 | 14.5 % |
| Sugars (g) | 1.9 | 2.6 | 2.9 % |
| Protein (g) | 1.5 | 2.0 | 4.1 % |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 % |
| Sodium (mg) | 1.0 | 1.4 | 0.1 % |
| Vitamins and Trace Elements2 | |||
| Vitamin C (mg) | 4.1 | 5.5 | 6.2 % |
| Vitamin K (μg) | 38.1 | 51.4 | 42.9 % |
| Riboflavin (mg) | 0.1 | 0.1 | 9.3 % |
| Folic acid (μg) | 23.0 | 31.1 | 7.8 % |
| Copper (mg) | 0.1 | 0.1 | 9.0 % |
| Manganese (mg) | 0.3 | 0.4 | 17.6 % |
| Additional Components3 | |||
| Carotenoids | |||
| β-carotene (μg) | 224.0 | 302.4 | – |
| α-carotene (μg) | 55.0 | 74.3 | – |
| Lutein and zeaxanthin (μg) | 508.0 | 685.8 | – |
1 The values are based on the nutritional database of the US Department of Agriculture (USDA).[1]
2 The Recommended Daily Intake percentage (%RDI) shows how much each nutrient from a serving of the food contributes to the total daily intake. The calculation is based on the Daily Values (DV) of the US Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of each individual, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that specific nutrient. Similarly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that specific nutrient.
3 Components presented in addition to the basic nutrients as of special interest for this particular food.
Health Benefits
Rich in vitamins, minerals, and dietary fiber, fresh green beans are not only delicious but also extremely beneficial for our body.
Let’s examine in more detail the potential multiple benefits they can offer to our health, always within the context of a balanced diet:
They Contribute to Body Weight Control
Fresh green beans are a low-calorie food, making them ideal for a weight loss program.
They provide dietary fiber and protein, contributing to the feeling of satiety. Dietary fibers slow down digestion and help better control appetite, reducing the need for snacking or overconsumption of calories.
They Support Gut Health
Fresh green beans are an excellent source of dietary fibers, both insoluble and soluble, which play an important role in maintaining good intestinal function.
Insoluble fibers increase stool bulk and accelerate the passage of food through the intestine, contributing to the prevention of constipation and regulation of intestinal motility.
Soluble fibers, on the other hand, absorb water and form a gel in the intestine, which slows digestion, leads to gradual absorption of glucose, and promotes satiety. At the same time, they serve as “food” for the “good” bacteria in the gut, promoting the development of a healthy intestinal microbiome.
Moreover, the systematic consumption of dietary fibers from foods such as fresh green beans has been associated with a reduced risk of common gastrointestinal disorders, such as diverticulitis, hemorrhoids, and irritable bowel syndrome.
They Contribute to Diabetes Management
Fresh green beans have a very low glycemic index (GI), approximately 15–30.
The exact number may vary slightly depending on the variety and cooking method, but they generally fall into the category of low glycemic index foods (GI < 55).
This means they cause a slow and gradual increase in blood glucose levels.
This is particularly important for individuals who wish to better manage their blood glucose levels, such as people with diabetes.
By incorporating green beans into your diet, you can benefit from their beneficial properties without worrying about sudden increases in blood glucose levels.
They Contribute to Bone Health
Fresh green beans are an excellent source of vitamin K, which plays a crucial role in maintaining good bone health.
Vitamin K is essential for the synthesis of osteocalcin, a protein produced by osteoblasts that plays an important role in new bone formation.
In fact, several studies have shown that low dietary intake of vitamin K is associated with low bone density and an increased risk of fractures.[2]
Therefore, to maintain strong and healthy bones, it’s important to meet our daily vitamin K needs, along with other nutrients that support bone health, such as calcium and vitamin D.
They Contribute to Eye Health
Fresh green beans are an excellent natural source of carotenoids, which play an important role in protecting eye health.
They contain lutein and zeaxanthin, two powerful antioxidants that belong to the carotenoid family and naturally concentrate in the macula of the eye, the area of the retina responsible for central vision.
Their Function:
- They act as natural “filters” of blue light, protecting the eyes from strain and premature wear.
- They contribute to the prevention of age-related macular degeneration (AMD), one of the main causes of vision loss in the elderly.
- They reduce the risk of cataracts by limiting oxidative stress in the eye area.
Additionally, fresh green beans contain beta-carotene (a precursor to vitamin A), which contributes to maintaining a healthy cornea and retina, supporting night vision and overall eye health.
Fresh Green Beans in our Diet
Fresh green beans can be cooked in various ways.
The most widely known cooking method is as a vegetable dish, the famous green beans in olive oil, usually with potatoes or various other vegetables. This cooking method is classic in Greek Mediterranean diet and cuisine, and offers a tasty and nutritious option.
Other various ways you can incorporate green beans into your diet are:
- As an ingredient in salads. Fresh green beans, after being boiled for a few minutes to maintain their lively texture, can be served cold or lukewarm with olive oil, lemon or vinegar, and fresh herbs like parsley or dill. They can be enriched with cherry tomatoes, carrot, feta cheese or egg, and can serve as either a side dish or a complete, light meal.
- As a side dish. You can serve green beans as a side dish to meals containing meat or fish, serving as the main source of carbohydrates on our plate.
- As an ingredient in risotto. Combine fresh green beans with rice, onion, garlic and cheese for a nutritious and delicious risotto.
- As an ingredient in omelets. Fresh green beans, after being boiled or lightly sautéed, can be added to omelets, offering texture, flavor, and additional nutrients.
Points of Attention in Consuming Fresh Green Beans
Although fresh green beans are a particularly nutritious choice, there are certain points worth noting for their safe and proper consumption.
- Cooking before consumption. Fresh green beans should not be consumed raw, as they contain natural phytochemicals such as lectin (mainly phaseolin), which in high quantities can be toxic to the digestive system. Good cooking (boiling or sautéing) inactivates these substances.
- Caution with excessive consumption for people with irritable bowel syndrome. For most people, green beans are easily digestible. However, in individuals with irritable bowel syndrome (IBS), excessive consumption can cause bloating, increased gas, and abdominal pain. This is due to their content of mannitol (a type of FODMAP) when consumed in large quantities.
For this reason, moderate consumption is recommended (up to 75-100 g per meal) and monitoring tolerance on a case-by-case basis.
- Interactions with anticoagulants: Green beans are a rich dietary source of vitamin K, which is involved in blood clotting. People taking anticoagulant medication (e.g., warfarin) should maintain a consistent intake of vitamin K and consult their treating physician or dietitian.
Bibliography
[1] USDA. Food search. Beans, snap, green, frozen, cooked, boiled, drained without salt. Available at: https://fdc.nal.usda.gov/food-details/169963/nutrients. (Accessed May 2025).
[2] Rodríguez C, Curiel M. Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters. J Osteoporos. 2019, 31:2019:2069176. doi: 10.1155/2019/2069176.
