Protein in Green Beans: How Much per 100g and per Portion
Raw green beans provide 2.1g of protein per 100g, which is 4% of the UK daily reference intake. For their low calorie count of 24 kcal per 100g, they have a notable protein density, making them a useful addition to a diet where protein is being tracked alongside other, more concentrated sources.
CoFID 13-514 · Beans, green, raw
What the numbers say
- Protein per calorie. Green beans provide 8.8g of protein for every 100 kcal. This is a relatively high protein density for a green vegetable, meaning a good share of their low calorie count comes from protein.
- Low in fat, sugar, and salt. According to UK front-of-pack labelling guidance, green beans are rated ‘low’ (green) for fat (0.4g), saturated fat (0.08g), sugars (2.2g), and salt (0.0g) per 100g.
- Source of dietary fibre. A 100g amount of raw green beans contains 3.4g of dietary fibre. An 80g portion provides 2.7g of fibre.
- Share of energy from protein. Over a third (35%) of the energy in green beans comes from protein. The remaining energy is primarily from carbohydrates.
Green Beans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 24 kcal 102 kJ |
1% | – |
| Protein | 2.1g | 4% | – |
| Fat | 0.4g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 3.1g | 1% | – |
| of which sugars | 2.2g | 2% | low |
| Fibre | 3.4g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in green beans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 1.7g | 19 | 2.5g | 0.3g |
| 100g | 2.1g | 24 | 3.1g | 0.4g |
| 150g | 3.2g | 36 | 4.7g | 0.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of green beans for 20g or 30g of protein
- To get a significant 20g of protein solely from green beans, you would need to consume a very large amount, about 952g raw, which would provide 229 kcal.
- A 30g protein portion would require an even larger quantity of 1429g (raw weight) for 343 kcal.
- This data is for raw green beans; boiling or steaming will change the weight, so weigh them before cooking for the most accurate tracking.
How it compares with other vegetables and fruit
Within the vegetables and fruit group on this site, green beans rank 10th out of 14 for protein per 100g. Their protein content of 2.1g per 100g is lower than other green vegetables like spinach (2.8g), Brussels sprouts (3.1g), and curly kale (3.4g). However, when considering protein relative to calories, green beans rank more favourably at 8th in their group and 64th out of all 137 foods. Their 8.8g of protein per 100 kcal is higher than that of cauliflower (8.3g) but slightly less than Brussels sprouts (9.7g), making them an efficient low-calorie vegetable choice.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Green Beans | 2.1g | 24 | 8.8g |
| Cauliflower | 2.5g | 30 | 8.3g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
| Curly Kale | 3.4g | 33 | 10.3g |
| Spinach | 2.8g | 25 | 11.2g |
Quick answers
How much protein is in a portion of green beans?
An 80g portion of raw green beans contains 1.7g of protein. A larger 150g amount provides 3.2g of protein.
Are green beans a good source of protein for their calories?
Yes, for a vegetable, they are quite protein-dense. Protein accounts for 35% of their total energy, and they provide 8.8g of protein per 100 kcal.
How much fibre is in green beans?
Raw green beans contain 3.4g of fibre per 100g. An 80g amount contains 2.7g of fibre.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.