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Snap Beans

Beans, snap, green, microwaved

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories33
% Daily Value
  • Total Fat 0,5 g1%
  • Saturated Fat —
  • Trans Fat 0 g
  • Cholesterol —
  • Sodium 3 mg0%
  • Total Carbohydrate 6,41 g2%
  • Dietary Fiber 3,4 g12%
  • Total Sugars 3,22 g
  • Protein 2,31 g5%
  • Vitamin D —
  • Calcium 55 mg4%
  • Iron 0,83 mg5%
  • Potassium 323 mg7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Beans, snap contains 33 kcal calories, 2,31g protein, and 47µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

39kcal
  • Protein23%(9 kcal)
  • Carbs65%(26 kcal)
  • Fat11%(5 kcal)

Nutrient density

40/ 100

Meets ≥10% Daily Value for 4 of 21 nutrients

Moderate nutrient density

Use Snap Beans in your next meal plan

Melio can build a complete week of meals around Snap Beans (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Vegetables and Vegetable Products

Low carbLow calorieLow sodiumLow sugarLow fatHigh potassiumVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio107.7 : 1
favorable
  • Snap Beans has a potassium-to-sodium ratio of 107.7:1, which is considered favorable for blood-pressure support.
  • Snap Beans contains more fiber per 100 g than cooked oatmeal — 3 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

33 kcal2%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

2,31 g5%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

6,41 g2%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,5 g1%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

3,4 g12%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

3,22 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

3 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

323 mg7%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

55 mg4%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

28 mg7%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

49 mg4%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,83 mg5%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,38 mg3%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,09 mg10%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,33 mg14%
Fat detail▾
Fat detail
NutrientAmount% DV
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

7,3 mg8%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,08 mg7%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,08 mg6%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,77 mg5%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,3 mg6%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,12 mg7%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

47 µg12%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

90,04 g—

Compare 23 USDA variants

Variants of Beans, snap, green, canned, no salt added, solids and liquids cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Beans, snap, green, canned, no salt added, solids and liquids168502150,83,50,1
Beans, snap, yellow, canned, regular pack, solids and liquids168503150,83,50,1
Beans, snap, yellow, canned, no salt added, solids and liquids168504150,83,50,1
Beans, snap, green, canned, no salt added, drained solids168505221,14,30,5
Beans, snap, green, cooked, boiled, drained, without salt169141351,97,90,3
Beans, snap, green, canned, regular pack, solids and liquids169142150,73,30,2
Beans, snap, green, canned, regular pack, drained solids169143211,14,20,4
Beans, snap, canned, all styles, seasoned, solids and liquids169144160,83,50,2
Beans, snap, yellow, raw169320311,87,10,1
Beans, snap, green, cooked, boiled, drained, with salt169321351,97,90,3
Beans, snap, yellow, cooked, boiled, drained, without salt169322351,97,90,3
Beans, snap, yellow, cooked, boiled, drained, with salt169323351,97,90,3
Beans, snap, yellow, frozen, all styles, unprepared169324331,87,60,2
Beans, snap, green, frozen, cooked, boiled, drained, with salt169325281,56,50,2
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt169326281,56,50,2
Beans, snap, yellow, frozen, cooked, boiled, drained, with salt169327281,56,50,2
Beans, snap, yellow, canned, regular pack, drained solids169374201,24,50,1
Beans, snap, yellow, canned, no salt added, drained solids169375201,24,50,1
Beans, snap, green, raw169961311,97,20,3
Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program)169962331,87,50,2
Beans, snap, green, frozen, cooked, boiled, drained without salt169963281,56,50,2
Beans, snap, green, frozen, all styles, microwaved16996433270,4
Beans, snap, green, microwavedcurrent169965332,36,40,5

Household serving sizes

g
cup 1/2" pieces
116 g

Frequently asked questions about Snap Beans

How many calories in Snap Beans?

Snap Beans contains 33 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Snap Beans?

Snap Beans contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Snap Beans?

Per 100 grams, Snap Beans contains 2.31 g protein, 6.41 g carbohydrates, and 0.5 g total fat.

Is Snap Beans good for keto or low-carb?

Yes — Snap Beans has 3 g net carbs per 100 g, fitting a low-carb plan.

Where does Snap Beans nutrition data come from?

Nutrition data for Snap Beans is sourced from USDA FoodData Central (FDC ID 169965). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169965/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Snap Beans

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Snap Beans.

3 meal ideas using Snap Beans

Starter templates matched to Snap Beans's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with snap Beans

    A warm bowl of oats with snap Beans, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Low-carb lunch built around snap Beans

    A big leafy salad with snap Beans, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Low-sodium dinner with snap Beans

    Roast snap Beans with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 169965), accessed 2019-04-01.

Published: 2019-04-01

More foods in Vegetables and Vegetable Products

Use Snap Beans in your next meal plan

Melio can build a complete week of meals around Snap Beans (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Snap Beans: 323 mg Potassium, 3 mg Sodium per 100g + recipes | План харчування