Description
What to look for
Beans are best when they are young. Look for fresh and tender pods which make a good snapping sound when broken.
Availability
Available: November to April
High season: December to February
Store
Refrigerate in paper bags. Use promptly.
How to prepare
If desired, top and tail (cut the ends off), then slice or leave whole.
Ways to eat
The taste of beans is best when they are cooked until tender but still slightly crisp. Serve as a side vegetable sprinkled with chopped nuts or fresh herbs. Cold, raw or blanched, beans can be used in salads or used as a crudite with a dipping sauce.
Cooking methods
Boil, grill, microwave, steam, stir fry.
Nutrition
Green beans are a good source of dietary fibre, niacin and vitamin C, a source of folate, riboflavin, vitamin A, and vitamin B6 and contain a dietary significant amount of potassium.
Nutrition tables
| BEANS, GREEN RUNNER or DWARF | Raw | |||
| Nutrition Information | ||||
| Serving size: 1 cup, chopped = 136g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 194/46 | 2% | 143/34 | |
| Protein (g) | 2.9 | 6% | 2.1 | |
| Fat, total (g) | 0.3 | 0% | 0.2 | |
| – saturated (g) | 0.08 | 0% | 0.06 | |
| Available carbohydrate (g) | 5.7 | 2% | 4.2 | |
| – sugars (g) | 4.4 | 5% | 3.2 | |
| Dietary Fibre (g) | 4.8 | 3.5 | A good source of dietary fibre | |
| Sodium (mg) | 0 | 0% | 0 | |
| Niacin (mg) | 10.7 | 107% RDI* | 7.8 | A good source of niacin |
| Vitamin C (mg) | 11 | 27% RDI* | 8 | A good source of vitamin C |
| Folate (µg) | 35 | 17% RDI* | 26 | A source of folate |
| Riboflavin (mg) | 0.34 | 20% RDI* | 0.25 | A source of riboflavin |
| Vitamin A Equiv. (µg) | 73 | 10% RDI* | 54 | A source of vitamin A |
| Vitamin B6 (mg) | 0.26 | 16% RDI* | 0.19 | A source of vitamin B6 |
| Potassium (mg) | 354 | 260 | Contains potassium | |
| Iron (mg) | 0.9 | 8% RDI* | 0.7 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) | ||||
| Source: FOODfiles 2018 | ||||
