17 Fit Food calories Vegetables and mushrooms
Green beans calories and nutrition facts
Per 100 g: 31 kcal — 1.8 g protein, 0.22 g fat and 4.3 g carbs.
Green beans – French beans in British shops – are rich in vitamin K and need only a few minutes of boiling or steaming to stay bright and crunchy. Plain, they have about 35 kcal per 100 g. Tossed in butter, or baked into the American Thanksgiving casserole with mushroom soup and crispy onions, they become a much richer side.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 24%
- Fat 6%
- Carbs 55%
- Other 15%
In everyday portions
- Typical serving · 150 g 46 kcal
- 100 kcal is 325 g this much of it gives 100 kcal
- Energy density Very low 0.31 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 31 | 1.8 | 0.22 | 4.3 |
| Yellow wax beans | 31 | 1.8 | 0.12 | 3.7 |
| Boiled | 35 | 1.9 | 0.28 | 4.7 |
| Canned | 21 | 1.1 | 0.41 | 2.3 |
| Sautéed in oil | 64 | 2 | 2.9 | 4.5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 31 kcal 2%
- Protein 1.8 g 4%
- Fat 0.22 g <1%
- Carbs available, without fibre 4.3 g 2%
- Fibre 2.7 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 24%
- Fat 6%
- Carbs 55%
- Other 15%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 35 µg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.41 mg 3%
- Vitamin K 43 µg 57%
- Vitamin C 12.2 mg 15%
- Vitamin B1 (thiamin) 0.082 mg 7%
- Vitamin B2 (riboflavin) 0.104 mg 7%
- Vitamin B3 (niacin) 0.734 mg 5%
- Vitamin B5 (pantothenic acid) 0.225 mg 4%
- Vitamin B6 0.141 mg 10%
- Folate (B9) 33 µg 16%
- Vitamin B12 0 µg 0%
- Choline 15.3 mg
Minerals
- Potassium 211 mg 11%
- Calcium 37 mg 5%
- Phosphorus 38 mg 5%
- Magnesium 25 mg 7%
- Iron 1 mg 7%
- Zinc 0.24 mg 2%
- Copper 0.069 mg 7%
- Manganese 0.216 mg 11%
- Selenium 0.6 µg 1%
- Iodine 0.8 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- Source of folate
- Source of vitamin C
Yellow wax beans
Energy and macros
- Energy 31 kcal 2%
- Protein 1.8 g 4%
- Fat 0.12 g <1%
- Carbs available, without fibre 3.7 g 1%
- Fibre 3.4 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 23%
- Fat 3%
- Carbs 48%
- Other 25%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 4.6 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.41 mg 3%
- Vitamin K 43.2 µg 58%
- Vitamin C 16.3 mg 20%
- Vitamin B1 (thiamin) 0.084 mg 8%
- Vitamin B2 (riboflavin) 0.105 mg 8%
- Vitamin B3 (niacin) 0.752 mg 5%
- Vitamin B5 (pantothenic acid) 0.094 mg 2%
- Vitamin B6 0.074 mg 5%
- Folate (B9) 37 µg 18%
- Vitamin B12 0 µg 0%
- Choline 15.3 mg
Minerals
- Potassium 209 mg 10%
- Calcium 37 mg 5%
- Phosphorus 38 mg 5%
- Magnesium 25 mg 7%
- Iron 1 mg 7%
- Zinc 0.24 mg 2%
- Copper 0.069 mg 7%
- Manganese 0.214 mg 11%
- Selenium 0.6 µg 1%
- Iodine 0.6 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- Source of vitamin C
- Source of folate
Boiled
Energy and macros
- Energy 35 kcal 2%
- Protein 1.9 g 4%
- Fat 0.28 g <1%
- Carbs available, without fibre 4.7 g 2%
- Fibre 3.2 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 22%
- Fat 7%
- Carbs 53%
- Other 18%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 32 µg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.46 mg 4%
- Vitamin K 47.9 µg 64%
- Vitamin C 9.7 mg 12%
- Vitamin B1 (thiamin) 0.074 mg 7%
- Vitamin B2 (riboflavin) 0.097 mg 7%
- Vitamin B3 (niacin) 0.614 mg 4%
- Vitamin B5 (pantothenic acid) 0.074 mg 1%
- Vitamin B6 0.056 mg 4%
- Folate (B9) 33 µg 16%
- Vitamin B12 0 µg 0%
- Choline 16.9 mg
Minerals
- Potassium 146 mg 7%
- Calcium 44 mg 6%
- Phosphorus 29 mg 4%
- Magnesium 18 mg 5%
- Iron 0.65 mg 5%
- Zinc 0.25 mg 2%
- Copper 0.057 mg 6%
- Manganese 0.285 mg 14%
- Selenium 0.2 µg <1%
- Iodine 2 µg 1%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in vitamin K
- Source of folate
Canned
Energy and macros
- Energy 21 kcal 1%
- Protein 1.1 g 2%
- Fat 0.41 g <1%
- Carbs available, without fibre 2.3 g <1%
- Fibre 1.9 g
- Salt 0.67 g 11%
Where the calories come from
- Protein 20%
- Fat 18%
- Carbs 44%
- Other 19%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 18 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg <1%
- Vitamin K 38.9 µg 52%
- Vitamin C 2.8 mg 3%
- Vitamin B1 (thiamin) 0.016 mg 1%
- Vitamin B2 (riboflavin) 0.046 mg 3%
- Vitamin B3 (niacin) 0.206 mg 1%
- Vitamin B5 (pantothenic acid) 0.2 mg 3%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 24 µg 12%
- Vitamin B12 0 µg 0%
- Choline 14.7 mg
Minerals
- Potassium 96 mg 5%
- Calcium 37 mg 5%
- Phosphorus 22 mg 3%
- Magnesium 13 mg 3%
- Iron 0.89 mg 6%
- Zinc 0.19 mg 2%
- Copper 0.039 mg 4%
- Manganese 0.175 mg 9%
- Selenium 0.4 µg <1%
- Iodine no data
- Sodium 268 mg 11%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- High in vitamin K
Sautéed in oil
Energy and macros
- Energy 64 kcal 3%
- Protein 2 g 4%
- Fat 2.9 g 4%
- Carbs available, without fibre 4.5 g 2%
- Fibre 3 g
- Salt 0.32 g 5%
Where the calories come from
- Protein 12%
- Fat 41%
- Carbs 28%
- Other 18%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 45 µg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0.81 mg 7%
- Vitamin K 46.5 µg 62%
- Vitamin C 10.5 mg 13%
- Vitamin B1 (thiamin) 0.055 mg 5%
- Vitamin B2 (riboflavin) 0.1 mg 7%
- Vitamin B3 (niacin) 0.7 mg 4%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.127 mg 9%
- Folate (B9) 28 µg 14%
- Vitamin B12 0 µg 0%
- Choline 15.7 mg
Minerals
- Potassium 293 mg 15%
- Calcium 41 mg 5%
- Phosphorus 42 mg 6%
- Magnesium 28 mg 7%
- Iron 0.66 mg 5%
- Zinc 0.35 mg 3%
- Copper 0.099 mg 10%
- Manganese no data
- Selenium 0.6 µg 1%
- Iodine no data
- Sodium 126 mg 5%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- High in vitamin K
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
Similar in composition
The foods with the nearest calories and macros.
- Spring onions 32 kcal
- Red cabbage 31 kcal
- Chanterelles 32 kcal
- Cauliflower 25 kcal
- Cabbage 25 kcal
- Oyster mushrooms 33 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169961.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.