Are Green Beans Keto-Friendly?
Green beans are a low-carb vegetable that fits well within a ketogenic diet. With only 4.27g of net carbs per 100g, they are one of the few legumes that can be enjoyed on keto without risking ketosis. Their high fiber content reduces total carb impact, making them a popular choice for those following a low-carb lifestyle.
This guide explores everything you need to know about green beans on keto — from their carb content and nutritional profile to practical ways to incorporate them into your meal plan. Discover how green beans can support your keto journey, along with tips for portion control, recipe ideas, and keto-friendly alternatives.
TL;DR
Are Green Beans Keto-Friendly?
Indeed, green beans are considered keto-friendly. They contain a mere 4.27g of net carbs per 100g, which falls within the acceptable range for most individuals following a ketogenic diet. Net carbohydrates, which are total carbs minus fiber, are the key metric those on a keto diet should focus on, and green beans fit that mold suitably.
Green beans' keto-compatibility largely stems from their low net carb content. They feature a relatively high fiber content that deducts from the total carbs, resulting in a manageable amount of net carbs. Notably, a typical serving of green beans, about 100g, contains 4.27g of carbs which, when subtracted from the total dietary fiber, results in the net carbs that can impact your keto diet. This quantity is usually within the daily carb limit of a standard keto diet, making green beans a viable option for those looking to maintain ketosis.
Can You Have Green Beans on a Strict Keto Diet?
Yes, green beans can typically fit into even a strict keto diet. A strict ketogenic regimen involves consuming fewer than 20g of carbs per day. Given that a 100g serving of green beans contains 4.27g of net carbs, including this food in your diet shouldn't disrupt ketosis, even under strict conditions.
Keep in mind that some individuals follow a less stringent version of the keto diet or a low-carb diet, where they limit their carb intake to 30-50g of net carbs per day. In such cases, green beans can be comfortably included in the daily meal plan.
Carbs In Green Beans
Green beans contain 4.27g of net carbs per 100g. Net carbs are calculated by subtracting dietary fiber from the total carbohydrate content. These values are important for those following a keto diet as they directly impact the body's state of ketosis.
Green Beans Nutrition Facts
Green beans, despite their compact size, pack quite the nutritional punch. A 100g serving delivers a rich assortment of both macro and micronutrients. Let's start with macronutrients. Green beans contain 1.8g of protein, 0.1g of fat, and 7.1g of carbohydrates, out of which 2.7g is dietary fiber. They also bear a small amount of sugars (3.3g).
Exploring micronutrients, we find an impressive spectrum. They are a good source of Vitamin C, with 12.2mg per 100g, contributing to their antioxidant properties. Green beans contain multiple B-vitamins including B6, B9, and a small amount of B2. B9, also known as folate, is particularly notable with 33µg in a 100g serving, vital for cell growth and metabolism.
Green beans also provide essential minerals- Iron, Magnesium, and Potassium are present in moderate amounts. However, it's their rich supply of Manganese (0.216mg per 100g) that takes the spotlight, crucial for bone health and metabolism.
| Nutrient Name | Amount and Unit per 100g |
|---|---|
| Net Carbs | 4.27g |
| Carbohydrate, by difference | 6.97g |
| Fiber, total dietary | 2.7g |
| Total fats | 0.22g |
| Protein | 1.83g |
| Sodium, Na | 6.0mg |
| Potassium, K | 211.0mg |
| Magnesium, Mg | 25.0mg |
| Calcium, Ca | 37.0mg |
| Vitamin A | 35.0ug |
| Vitamin B-6 | 0.14mg |
| Vitamin C, total ascorbic acid | 12.2mg |
| Vitamin E (alpha-tocopherol) | 0.41mg |
| Vitamin K1 | 43.0ug |
| Copper, Cu | 0.07mg |
| Iron, Fe | 1.03mg |
| Phosphorus, P | 38.0mg |
| Selenium, Se | 0.6ug |
| Zinc, Zn | 0.24mg |
| Fluoride, F | 19.0ug |
| Beta-carotene | 379.0ug |
| Lutein + zeaxanthin | 640.0ug |
| Betaine | 0.1mg |
| Manganese, Mn | 0.22mg |
| Thiamin | 0.08mg |
| Riboflavin | 0.1mg |
| Niacin | 0.73mg |
| Pantothenic acid | 0.22mg |
| Folate, total | 33.0ug |
| Choline, total | 15.3mg |
| Calories | 31.0kcal |
| Water | 90.32g |
| Tryptophan | 0.02g |
| Threonine | 0.08g |
| Isoleucine | 0.07g |
| Leucine | 0.11g |
| Lysine | 0.09g |
| Methionine | 0.02g |
| Cystine | 0.02g |
| Phenylalanine | 0.07g |
| Tyrosine | 0.04g |
| Valine | 0.09g |
| Arginine | 0.07g |
| Histidine | 0.03g |
| Alanine | 0.08g |
| Aspartic acid | 0.26g |
| Glutamic acid | 0.19g |
| Glycine | 0.06g |
| Proline | 0.07g |
| Serine | 0.1g |
| Fatty acids, total saturated | 0.05g |
| Fatty acids, total monounsaturated | 0.01g |
| Fatty acids, total polyunsaturated | 0.11g |
'Green Beans' was not found in FoodData Central, so nutritional data for 'Beans, snap, green, raw' was used instead under Cast Iron Keto's editorial and research standards.
Health Implications of Green Beans on a Keto Diet
Green beans offer a wealth of nutritional benefits. They are a good source of vitamins A, B-6, C, and K1, and minerals such as potassium, magnesium, calcium, and iron. These nutrients play a crucial role in supporting various bodily functions, including immune health, bone health, and blood pressure regulation.
Incorporating Green Beans into Your Keto Meal Plan
- Green Beans as a Side Dish: Green beans can be a flavorful addition to any main course. Consider sautéing them with low-carb vegetables, like bell peppers and onions, and a dash of healthy olive oil. The result is a delicious, keto-friendly side dish packed with nutrition.
- Keto Recipe Ideas: Green beans can be used in a multitude of keto recipes. A popular choice is the classic green bean casserole, made keto-friendly by swapping traditional ingredients with low-carb options. Another great idea is to include green beans in a stir-fry with lean meats or tofu and other low-carb veggies.
- Portion Control: While green beans are low in carbs, it's essential to monitor portion sizes. Even low-carb foods can add up and interfere with ketosis if consumed in large amounts. Use a food scale or measuring cups to ensure accurate servings.
Keto-Compatible Alternatives for Green Beans
- Asparagus: This is a keto-friendly alternative to green beans. It can be sautéed, grilled, or roasted, and pairs well with a variety of main dishes. Nutritionally, asparagus is low in net carbs, similar to green beans, and is also a good source of vitamins A, C, and K.
- Broccoli: Another great keto-compatible substitute for green beans is broccoli. It can be used in stir-fries, salads, or even as a side dish. Broccoli is low in carbs and high in dietary fiber. Just like green beans, it provides a good dose of vitamins A and C.
- Spinach: Spinach can be used as a green bean substitute in several keto recipes. It's great in salads, soups, omelets, and in sautéed dishes. Nutritionally, spinach has lower carbs than green beans, and it's packed with vitamins K, A, and C, along with several important minerals.
Concluding Thoughts on Green Beans and Keto
Green beans are a keto-friendly vegetable when eaten in moderation. Their low net carb content of 4.27g per 100g allows them to fit within strict daily carb limits, making them a versatile option for keto meals. Their high fiber and nutrient profile add extra health benefits, supporting digestion, immunity, and bone health.
Whether you sauté them with butter, add them to stir-fries, or use them in casseroles, green beans are a reliable low-carb choice. By monitoring portion sizes and incorporating them into balanced meals, you can enjoy their taste and nutritional value while staying on track with your ketogenic goals.
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Cast Iron Keto's Editorial and Research Standards
Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.
First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.
When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).
Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.
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