Quick Answer
There are approximately 6 grams of net carbs in 1 cup of cooked green beans. Green beans are a low carb vegetable that can fit well into a ketogenic or low carb diet. One cup of cooked green beans has about 10 grams of total carbohydrates, 4 grams of fiber, and 6 grams of digestible net carbs.
Nutrition Facts for 1 Cup of Cooked Green Beans
Here are the nutrition facts for 1 cup (about 128g) of cooked green beans according to the USDA FoodData Central database:
| Nutrient | Amount |
|---|---|
| Calories | 31 |
| Protein | 1.8 g |
| Fat | 0.3 g |
| Carbohydrates | 10.2 g |
| Fiber | 4.2 g |
| Sugar | 2.7 g |
As you can see, 1 cup of cooked green beans contains about 10 grams of total carbs. However, around 4 grams come from fiber.
Fiber is a type of carbohydrate that we do not digest. So to calculate the net digestible carbs, we subtract the fiber.
10 grams total carbs – 4 grams fiber = 6 grams of net carbs
So the total net carbs in 1 cup of cooked green beans is about 6 grams.
Green Beans are a Low Glycemic Vegetable
Green beans have a low glycemic index and glycemic load.
The glycemic index is a measure of how quickly a food raises blood sugar. Foods are ranked on a scale of 0 to 100.
Green beans have a glycemic index of 15, which is very low. This means green beans cause a slow, gradual rise in blood sugar compared to high glycemic index foods like white bread.
The glycemic load takes into account the glycemic index as well as the carbohydrate content in a typical serving.
Green beans have a glycemic load of just 1 per cup. This makes them an excellent choice for low carb and diabetic diets.
Nutritional Benefits of Green Beans
In addition to being low in carbs, green beans are highly nutritious:
– They are an excellent source of vitamin K. One cup contains over 30% of the RDI for vitamin K which is important for blood clotting and bone health.
– They also contain good amounts of vitamin C, folate, vitamin A, and manganese.
– Green beans provide various antioxidants including carotenoids like beta carotene and lutein. These compounds may reduce inflammation and promote eye health.
– Fiber in green beans has been linked to decreased risk of heart disease and improved digestive health.
– Studies show beans can help lower LDL cholesterol and reduce high blood pressure.
So green beans provide a variety of vitamins, minerals, antioxidants and fiber with very few digestible carbs.
Ways to Include Green Beans in a Low Carb Diet
Here are some tips for enjoying green beans on a keto or low carb diet:
– Toss cooked green beans in olive oil or butter and season with garlic, salt, pepper, and herbs.
– Saute green beans with sliced almonds, sesame seeds or slivered pecans for added crunch.
– Mix green beans into a salad with low carb vegetables like broccoli, cauliflower or asparagus.
– Dip raw green beans in hummus, guacamole or creamy dill dressing.
– Add green beans to chicken soup, bone broth or vegetable soup.
– Grill or roast green beans in the oven drizzled with olive oil for caramelized flavor.
– Pair green beans with fish like salmon or tuna. The fiber helps slow digestion of protein to keep you feeling full.
– Steam green beans al dente so they still have a nice crisp bite. Overcooking causes more vitamins to leach out.
– If you grow green beans from your garden, pick them small when seeds are not developed yet for lowest carbs.
How Cooking and Preparation Affects Carbs in Green Beans
Cooking and preparation methods can alter the carbohydrate content in green beans. Here is how:
– Raw green beans have about 5 grams of carbs per cup. Cooking increases carbs slightly by softening indigestible fiber.
– Frozen and canned green beans typically have more carbs than fresh beans. Freezing causes cell walls to break down. Canned beans may have added sugars or salt packed in liquid. Compare labels and choose no salt added if possible.
– Pickling green beans in vinegar brine increases carbs by absorbing liquid. Pickled beans have about 9 grams of carbs per drained cup.
– Breaded fried green beans will have significantly more carbs and calories from the coating. Stick to fresh or frozen green beans to avoid unnecessary carbs.
– Green bean casseroles mixed with cream soup and fried onions ramp up carbs and fat. Enjoy green beans simply prepared instead.
So for the lowest carb options, choose fresh or frozen green beans. Prepare them simply by steaming, sauteing or roasting with healthy fats and seasoning.
How Green Beans Fit into a Keto Diet
Here is how you can incorporate green beans into a ketogenic diet:
– Enjoy unlimited non-starchy vegetables like green beans to stay under 20-50 grams of net carbs per day.
– 1 cup of green beans has just 6 grams net carbs, so they are a great way to bulk up meals and feel satisfied.
– Pair green beans with healthy fats like olive oil, avocado, nuts or seeds. Fat helps keep you feeling full while restricting carbs.
– Combine green beans and low carb sides like cauliflower rice or mashed cauliflower. Or use them to complete meals with meat, fish or tofu.
– Weigh or measure green bean portions rather than estimating, at least for the first few weeks of keto. Grams of carbs add up quickly.
– Be mindful of all ingredients used in recipes like butter, oils, nuts, dairy and seasonings. Track total carbs from all foods.
– If weight loss stalls, consider reducing portion sizes of green beans and other vegetables to 5-10 net carbs per meal. Focus on protein and healthy fats instead.
Green beans are a versatile low carb veggie. Enjoy them steamed, sautéed, roasted or in salads while keeping an eye on overall carb intake.
Comparisons of Carbs in Green Beans and Other Vegetables
How do green beans compare to other vegetables in terms of carbs? Here is a comparison per 1 cup cooked:
| Vegetable | Total Carbs | Net Carbs |
|---|---|---|
| Green Beans | 10 g | 6 g |
| Broccoli | 11 g | 6 g |
| Asparagus | 8 g | 5 g |
| Cauliflower | 11 g | 5 g |
| Bell Pepper | 9 g | 5 g |
| Spinach | 7 g | 4 g |
| Mushrooms | 5 g | 3 g |
As you can see, non-starchy veggies like green beans, broccoli, asparagus, cauliflower, bell peppers and spinach all contain 5-10 grams net carbs per cooked cup.
Compare this to high carb vegetables like potatoes and corn which have at least 15-30 net carbs per cup cooked.
When eating low carb, focus on non-starchy vegetables with about 5 grams net carbs or less per serving. Green beans fit well into this category.
Should You Weigh Green Beans?
To precisely calculate net carbs, many keto dieters recommend weighing foods instead of using cup measurements.
For example, 1 cup of chopped green beans weighs about 128 grams. But cups can vary based on how finely you chop, how tightly you pack them, etc.
Weighing with a food scale before cooking gives you the most accurate carb counts.
Here are the carb grams in green beans for different weights:
| Amount | Total Carbs | Net Carbs |
|---|---|---|
| 100 grams | 7.8 g | 4.8 g |
| 150 grams | 11.7 g | 7.2 g |
| 200 grams | 15.6 g | 9.6 g |
Weighing green beans is simpler and ensures accuracy. But measuring cups can work fine too once you get the hang of a visual serving size.
Tips for Incorporating Green Beans into a Healthy Diet
Here are some tips for enjoying green beans as part of a healthy, balanced diet:
– Add green beans to whole grain pasta dishes, grain bowls and salads for an extra serving of vegetables. They pair well with whole grains.
– Mix with rice and seasonings like sesame oil as a plant-based side dish. Beans and rice provide complementary amino acids for a complete protein meal.
– Saute with lean protein like chicken breast, fish or tofu. Green beans add bulk and nutrients without many additional calories.
– Use in soups, stews, wraps, fajitas, casseroles and stir fries. They work in many cuisines.
– If canned green beans, rinse and drain well to remove excess sodium. Or buy no salt added.
– When green beans are in season locally, purchase fresh and incorporate into meal prep for the week. Freeze extra prepped portions.
– Select different colored varieties like purple green beans which contain additional anthocyanin antioxidants.
Overall, green beans are a healthy addition to a balanced diet with protein foods, whole grains, fruits, nuts, seeds and dairy or plant-based alternatives like soy milk and yogurt. Enjoy them for their vitamins, minerals, fiber and disease-fighting plant compounds.
Conclusion
Green beans are a low glycemic, nutritious vegetable that can be part of a healthy low carb diet. One cup of cooked green beans contains about 10 grams of total carbs and 6 grams of digestible net carbs.
Green beans provide an array of vitamins, minerals and antioxidants with just 35 calories per cup. They are rich in vitamin K, vitamin C, folate and manganese.
Enjoy green beans steamed, sauteed, roasted or in salads. Measure portions or weigh green beans to calculate net carbs accurately. Combine with healthy fats, proteins and other non-starchy vegetables.
Green beans make a great addition to a ketogenic diet. Their low net carb content allows you to consume generous portions to feel satisfied while staying under carb limits. Enjoy their versatility and nutritional benefits.
