French Beans: Calories, Nutrition and Health Benefits
Nutrient-dense, low-calorie vegetable packed with fiber, vitamins K and C, and essential minerals for optimal health.
Quick Nutrition Facts
Per 100g (Cooked, Boiled)
| Nutrient | Amount |
|---|---|
| Calories | 31 kcal |
| Protein | 1.8g |
| Carbohydrates | 7g |
| Fiber | 2.7g |
| Sugars | 3.3g |
| Fat | 0.2g |
| Vitamin K | 43mcg |
| Vitamin C | 12.2mg |
| Vitamin A | 690 IU |
| Folate | 33mcg |
| Potassium | 209mg |
| Iron | 1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
French beans provide exceptional nutrient density with only 31 calories per 100g. The 2.7g fiber supports digestion and weight loss, while vitamin K (54% DV) is crucial for bone health and blood clotting.
Myth Busters
MYTH #1: French Beans Have No Protein
TRUTH: While not a primary protein source, 100g provides 1.8g of plant-based protein. Combined with rice or roti, they contribute to complete protein intake. Legumes and beans together create complete protein profiles.
MYTH #2: Canned French Beans Are as Healthy as Fresh
TRUTH: Canned versions have 200-400% more sodium (300-500mg vs 1mg), reduced vitamin C (50% loss), and added preservatives. Fresh or frozen (without salt) are superior options. Always rinse canned beans to reduce sodium by 40%.
MYTH #3: Cooking Destroys All Nutrients
TRUTH: While some vitamin C is lost (20-30% reduction), steaming or microwaving preserves most nutrients. Vitamin K remains stable. Cooking actually increases bioavailability of certain antioxidants. Steam 5-7 minutes for optimal nutrient retention.
MYTH #4: French Beans Cause Gas and Bloating
TRUTH: Unlike dried beans, french beans contain minimal oligosaccharides (complex sugars causing gas). Most people digest them easily. If sensitive, start with 50g portions and cook thoroughly to break down fiber.
MYTH #5: Raw French Beans Are More Nutritious
TRUTH: Raw french beans contain lectin proteins that can cause digestive discomfort. Light cooking (5-7 minutes) eliminates lectins while preserving 70-80% of nutrients. Always cook french beans lightly.
MYTH #6: French Beans Are Just Filler Vegetables
TRUTH: With 43mcg vitamin K (54% DV), 12.2mg vitamin C (14% DV), 690 IU vitamin A, and 33mcg folate per 100g, they're nutritional powerhouses. The 2.7g fiber also supports gut health and blood sugar control.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 31 calories per 100g with 2.7g fiber promotes fullness. Unlimited consumption fits weight loss plans. |
| Muscle Gain |  | Provides 1.8g plant protein, vitamins for recovery. Pair with lean protein sources for complete meals. |
| Diabetes Management | | Low glycemic index (15), high fiber (2.7g) regulates blood sugar. No portion restrictions needed. |
| PCOS Management | | Low glycemic load, anti-inflammatory properties. Fiber supports hormonal balance and insulin sensitivity. |
| Pregnancy Nutrition | | Folate (33mcg) supports fetal development, vitamin K for bone health, iron prevents anemia. Safe in all trimesters. |
| Viral/Flu Recovery | | Vitamin C (12.2mg) boosts immunity, easy to digest, hydrating. Gentle on stomach during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to French Beans
French beans have minimal impact on blood glucose due to their low glycemic index (15) and high fiber content.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Blood Sugar Benefits
The 2.7g fiber in french beans slows glucose absorption, making them ideal for blood sugar control:
- 🥘 With rice or roti - Reduces overall meal glycemic load
- 🍗 With lean protein - Synergistic effect on satiety and blood sugar stability
- 🥗 In mixed salads - Adds volume and fiber without spiking glucose
- 🍲 In vegetable stir-fries - Provides bulk with minimal carbohydrates
French beans can be consumed freely by diabetics without blood sugar concerns.
Cultural Significance
French beans (Phaseolus vulgaris) originated in Central and South America over 7,000 years ago, domesticated by indigenous peoples before spreading globally.
In India:
- Introduced during colonial period, now integral to Indian cuisine
- Used in sabzis (dry curries), sambar, poriyal, and mixed vegetable dishes
- Regional names: Beans (Hindi), Avarakkai (Tamil), Barbatti (Bengali)
- Grown widely in Karnataka, Tamil Nadu, Maharashtra
- Available year-round in markets, peak season November-February
Global Impact:
- Cultivated in over 130 countries worldwide
- Annual production exceeds 25 million tons globally
- Nutritionally important in Mediterranean, Asian, and American diets
- Part of the legume family (Fabaceae) that fixes nitrogen in soil
Compare & Substitute
French Beans vs Similar Vegetables (Per 100g Cooked)
| Nutrient | 🥒 French Beans | 🥦 Broccoli | 🥬 Spinach | 🥕 Carrots |
|---|---|---|---|---|
| Calories | 31 kcal | 35 kcal | 23 kcal | 35 kcal |
| Carbs | 7g | 7g | 3.6g | 8g |
| Fiber | 2.7g | 2.6g | 2.2g | 2.8g |
| Protein | 1.8g | 2.4g | 2.9g | 0.8g |
| Fat | 0.2g | 0.4g | 0.3g | 0.2g |
| Vitamin K | 43mcg (54% DV) | 141mcg | 483mcg | 13.7mcg |
| Vitamin C | 12.2mg | 64.9mg | 9.8mg | 3.6mg |
| Vitamin A | 690 IU | 623 IU | 9377 IU | 16706 IU |
| Folate | 33mcg | 63mcg | 194mcg | 19mcg |
| Iron | 1mg | 0.7mg | 2.7mg | 0.3mg |
| Best For | Low-cal volume, all-purpose vegetable | Vitamin C, antioxidants | Iron, folate for pregnancy | Vitamin A, eye health |
Frequently Asked Questions
Are french beans good for weight loss?
Yes, french beans are excellent for weight loss with only 31 calories per 100g and 2.7g of fiber that promotes fullness.
Weight Loss Benefits:
- Extremely low calorie density (can eat 300g for ~93 calories)
- High water content (90%) provides volume and hydration
- Fiber (2.7g) increases satiety and reduces overall calorie intake
- Virtually no fat (0.2g per 100g)
How to Use for Weight Loss:
- Add 150-200g to lunch and dinner for volume
- Use as low-calorie snack with hummus
- Replace higher-calorie sides (rice, potatoes) partially with french beans
- Include in vegetable soups and stir-fries
No portion limits needed for weight loss. Track meals with NutriScan app for precise calorie counting.
Can diabetics eat french beans?
Yes, french beans are highly recommended for diabetics with a low glycemic index (15), high fiber, and blood sugar-regulating properties.
Diabetes Benefits:
- Glycemic Index: 15 (very low, minimal blood sugar impact)
- High Fiber: 2.7g per 100g slows glucose absorption
- Low Carbs: Only 7g per 100g, of which 2.7g is non-digestible fiber
- No Portion Restrictions: Unlimited consumption acceptable
Best Practices for Diabetics:
- Include in both meals daily (100-200g per serving)
- Pair with whole grains to reduce overall meal GI
- Add to protein dishes for balanced macros
- Steam or stir-fry (avoid adding sugar or excessive oil)
Research shows regular consumption of non-starchy vegetables like french beans improves HbA1c levels. Consult your healthcare provider.
How much fiber is in french beans?
French beans contain 2.7g of fiber per 100g (cooked), providing approximately 11% of daily fiber needs (based on 25g DV).
Fiber Breakdown:
- Soluble Fiber: ~1g (helps lower cholesterol, stabilizes blood sugar)
- Insoluble Fiber: ~1.7g (promotes digestive health, prevents constipation)
Daily Fiber from French Beans:
- 100g serving: 2.7g (11% DV)
- 200g serving: 5.4g (22% DV)
- 300g serving: 8.1g (32% DV)
Health Benefits:
- Supports regular bowel movements
- Feeds beneficial gut bacteria
- Reduces cholesterol absorption
- Promotes satiety for weight management
- Regulates blood sugar levels
Pair with whole grains (roti, brown rice) to reach the recommended 25-30g daily fiber intake.
What vitamins are in french beans?
French beans are rich in vitamin K (43mcg, 54% DV), vitamin C (12.2mg, 14% DV), vitamin A (690 IU), and folate (33mcg, 8% DV).
Complete Vitamin Profile (Per 100g):
| Vitamin | Amount | % Daily Value | Key Benefits |
|---|---|---|---|
| Vitamin K | 43mcg | 54% | Blood clotting, bone health |
| Vitamin C | 12.2mg | 14% | Immunity, collagen formation, antioxidant |
| Vitamin A | 690 IU (35 RAE) | 7% | Vision, immune function, skin health |
| Folate | 33mcg | 8% | DNA synthesis, pregnancy health, red blood cells |
| Vitamin B6 | 0.07mg | 4% | Brain function, metabolism |
| Thiamin | 0.08mg | 7% | Energy production, nerve function |
Why This Matters:
- Vitamin K crucial for osteoporosis prevention
- Vitamin C supports immune system during seasonal changes
- Folate essential during pregnancy (though additional supplementation needed)
Are french beans and green beans the same?
Yes, french beans and green beans are the same vegetable (scientifically: Phaseolus vulgaris).
Regional Naming:
- India, UK, Australia: "French beans"
- United States, Canada: "Green beans" or "String beans"
- Other Names: Snap beans, fine beans, haricot vert (thin French variety)
Varieties:
- Regular Green/French Beans: Standard thickness (6-8mm diameter)
- Haricot Vert: Thin, tender French variety (3-4mm diameter)
- String Beans: Older varieties with tough strings (modern varieties bred without)
- Wax Beans: Yellow variety, same species, similar nutrition
Nutritional Similarity: All varieties have nearly identical nutrition (30-35 calories, 2-3g fiber per 100g). Choose based on availability and preference.
What are the health benefits of french beans?
Top 7 Health Benefits:
- Bone Health: 43mcg vitamin K (54% DV) activates proteins for bone formation and prevents osteoporosis
- Immune Support: 12.2mg vitamin C strengthens immunity, fights infections, and aids wound healing
- Blood Sugar Control: Low GI (15) and 2.7g fiber regulate glucose, ideal for diabetes and PCOS
- Weight Management: Only 31 calories per 100g with high satiety from fiber and water content
- Heart Health: Potassium (209mg), fiber, and zero cholesterol support cardiovascular function
- Digestive Health: 2.7g fiber promotes regular bowel movements and feeds beneficial gut bacteria
- Pregnancy Support: Folate (33mcg) aids fetal neural tube development; vitamin K supports maternal bone health
Antioxidants:French beans contain carotenoids (lutein, beta-carotene) and flavonoids that reduce oxidative stress and inflammation.
How should I cook french beans to retain nutrients?
Best Cooking Methods (Nutrient Retention):
- Steaming (5-7 minutes): Retains 90% of vitamins, best overall method
- Microwaving (3-4 minutes): Preserves 85-90% of nutrients, quick option
- Blanching (2-3 minutes): Retains color and 80% of vitamins
- Stir-frying (5-6 minutes): 75% nutrient retention, adds healthy fats for vitamin A absorption
Worst Methods:
- Boiling (15+ minutes): Loses 50% vitamin C, leaches minerals into water
- Deep-frying: Adds 200+ calories from oil, destroys heat-sensitive vitamins
Tips for Maximum Nutrition:
- Steam until bright green and crisp-tender (not mushy)
- Use minimal water to prevent nutrient loss
- Add after water boils to reduce cooking time
- Don't overcook (overcooked beans turn olive-green)
- Consume cooking water if boiling (contains leached vitamins)
Seasoning: Use garlic, ginger, lemon juice, and herbs. Avoid excessive salt or sugar-based sauces.
Can I eat french beans raw?
While technically edible, cooking french beans is recommended to eliminate lectins and improve digestibility.
Why Cook French Beans:
- Lectins: Raw beans contain lectin proteins that can cause nausea, vomiting, or digestive upset in some people
- Digestibility: Cooking breaks down cellulose fiber, making nutrients more bioavailable
- Safety: Light cooking (5-7 minutes) eliminates potentially harmful compounds
- Taste: Cooked beans are sweeter and more palatable
If Eating Raw:
- Choose very young, tender beans
- Wash thoroughly
- Start with small amounts (10-20g) to test tolerance
- Chew extremely well to aid digestion
Better Approach: Lightly steam 5-7 minutes for safety while preserving 90% of nutrients.
Similar Nutritious Vegetables
Beastlife Anabolic Mass Gainer
Beastlife Isorich Whey Protein
Beastlife Liposomal Triple Magnesium