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Green Beans: Fiber Breakdown, Calories, and Daily Value

A light, fiber-rich side with a low glycemic index and nearly neutral acidity. Important: don't eat raw pods — cook green beans first.

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🌿 1 serving cooked (~150 g / 5.3 oz)

Vegetables

🌿 Dietary Fiber

1 serving cooked (~150 g / 5.3 oz) 4.05 g

Soluble

1.4 g (33%)

Insoluble

2.7 g (67%)

Per 100g: 2.7 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked (~150 g / 5.3 oz) 46.5 kcal

Per 100g: 31.0 kcal

Just 31 calories per 100 g, and about 47 calories in a 150 g serving: a light side with volume, water, and fiber.

⚡ Glycemic Index (GI)

1 serving cooked (~150 g / 5.3 oz) 15–20 (Low)

Per 100g: 18

Glycemic index 15–20: very low. With about 4 g of available carbs per 100 g, a 150 g serving has a glycemic load of about 1.

💡 Popular Types of Green Beans

Fiber stays steady: cooked pods provide about 2.7–3.2 g per 100 g.

🌿 Classic string beans: The everyday green bean: mild flavor, low calories, and about 2.7–3.2 g of fiber per 100 g cooked.

🌱 Young pods / fresh snap: Tender and juicy: less coarse fiber, but still a good source of fiber and water.

🌾 More mature pods: Firmer and need a bit longer cooking; once cooked, they're safe and give more noticeable fullness.

✨ Choose crisp, fresh pods and always boil or steam them before eating.

⚡ Quick Fiber Calculator (Green Beans)

One click, no registration

1 port

🟢 You ate 4.05 g of fiber — that is 13% of your daily norm (30 g)!

How Fiber and Nutrients in Green Beans Support Daily Wellness

How Green Beans Help With Weight Management

Green beans add volume and fullness for very few calories. Insoluble fiber and a tender texture make you chew, while pectin gently slows digestion — so hunger comes later.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness at low calorie density

Caloric Density 47 calories

Very low calorie density

How Green Beans Support Digestion

In cooked green beans, insoluble cellulose adds bulk to stool, while pectin supports friendly gut bacteria. For most people, this is a gentle, comfortable side.

Stomach «Softness» Scale

Irritating 9 / 10 (usually gentle; if your digestion is sensitive, keep to 75–80 g) Ideal

GI Stimulation Score 🌿 Gentle Gut Rhythm Comfortable transit without irritating the gut lining

Microbiome Food and a Glycemic Shield

🩸 Microbiome Food
Some soluble pectin reaches the colon and feeds helpful gut bacteria.

🛡️ Butyrate Production
Good bacteria make short-chain fatty acids, including butyrate, which supports colon cells.

🌿 Glycemic Shield
Fiber and a very low GI (15–20) help smooth out blood sugar after meals.

Prebiotic value

Fiber 4.1 g / 150 g Pectin and cellulose

Feeds friendly bacteria

Glycemic buffer 🛡️ Very low glycemic load No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Green Beans

🥗 Raw form

Raw: Don't Eat Without Cooking

Toxic lectins: Raw green beans contain natural lectins, including phytohaemagglutinin, which can cause significant stomach distress and cramps.
Breaks down with heat: Boiling or steaming for at least 7–8 minutes greatly reduces these lectins.
Raw only for prep: Raw pods are fine for later cooking, but not for eating.

🔥 Thermal processing

After Cooking

Softer cell walls: Steaming or blanching makes pods tender and easier for digestion.
Improved bioavailability: Heat can improve uptake of some minerals and fat-soluble compounds.
Easier to digest: Cooked green beans are usually well tolerated by sensitive stomachs and acid reflux when not fried in oil.

Culinary Constructor & Alternatives

Best Food Combinations with Green Beans

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Steamed Green Beans with Garlic and Tomatoes

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Green Beans Ingredient

+4.05 g

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Tomato Ingredient

+1.8 g

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Pumpkin Seeds Ingredient

+2.0 g

🟢 Total in plate: 7.8 g of fiber (26% of norm)

💡 Quick prep: Steam or boil green beans for 7–8 minutes, then toss with garlic, fresh tomatoes, and toasted pumpkin seeds.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g