Food Focus – Green Beans

Green beans are an amazing veggie! First off they taste awesome, second they are super versatile, and third they are GOOD for you! I recently got a huge bag full of green beans from my local organic food share, so it got me thinking…

What’s in a green bean anyways?

In 1 cup (1 serving) of green beans there are*…

  • 31 measly calories
  • 2.7 g of fiber making up 7.0 g of carbohydrates (3.3 g of that is sugars)
  • 1.8 g of protein
  • 100 mg of Omega-3 fatty acids

It contains the following vitamins & minerals** in 1 cup:

  • 30% of your RDA (recommended daily allowance) of Vitamin A (690 IU)
  • 16% of your RDA of Vitamin C (12.2 mg) & Vitamin K (14.4 ug)
  • 13% of your RDA of Iron (1.0 mg)
  • 12% of your RDA of Manganese (0.2 mg)
  • 9% of your RDA of Vitamin B2 (0.1 mg) & B6 (0.1 mg)
  • 8% of your RDA of Folate (33.0 ug), Copper (0.1 mg), & Magnesium (25 mg)
  • 7% of your RDA of Vitamin B1 (0.1 mg)
  • 5% of your RDA of Vitamin B3 (0.1 mg) & Phosphorus (38 mg)
  • 4% of your RDA of Vitamin B5 (0.2 mg), Choline (15.3 mg), & Potassium (211 mg)
  • 3% of your RDA of Vitamin E (0.4 mg), Calcium (37 mg), & Zinc (0.2 mg)
  • 1% of your RDA of Selenium (0.6 ug)
*Data obtained from Cronometer database.

**Want to know more about these essential vitamins/minerals and what they do inside the body? Check out my website at for more information!

How can you use them?

Well I thought you would never ask… here are a few of my favorite ways to incorporate green beans into my daily diet, including a free recipe!

  • Eat them fresh in a salad
  • Saute them in your favorite fat and eat as a side
  • Bake with spices and make your own fries
  • Combine with eggs and make a scramble/frittata

See full recipe & more pictures from

Tasty Green Bean Summer Salad:

Combine green beans, cherry tomatoes, garlic powder, & some onion together in a bowl. Add feta cheese if you desire!

Dressing: Mix equal parts Balsamic vinaigrette & lemon juice. Add 1/4 cup of olive oil, 1/4 tsp ground mustard seed (if desired), & salt/pepper to taste.

Try out your own recipes and share to this post. Also feel free to look up my Pinterest Page (Emma Petshow) for more recipe ideas/options.

Stay tuned! I will continue to post more foods, recipes, and more aimed to eat a more fun full diet!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting a new diet make sure you consult your doctor to ensure that you are healthy enough.

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