Vegetables and mushrooms · IFCT 2017
French beans: nutrition per 100 g
Per 100 g, raw country French beans give 24 kcal, 2.5 g protein, 2.7 g carbohydrate and 4.4 g fibre, according to IFCT 2017. Their 413 micrograms of beta-carotene ranks 5th of 31 vegetables. The tables also show a striking gap: country beans have 15.8 mg vitamin C per 100 g, while hybrid beans have only 1.4 mg, though both carry similar fibre and protein.
About french beans
French beans, the slim, round green pods of Phaseolus vulgaris, are among India's most common vegetables, grown on the plains in winter and in the hills almost all year. IFCT 2017 records names in 13 languages: fansi in Gujarati, pharasebee in Marathi, huruli kayi in Kannada, sannachikkudu in Telugu, ghiu simi in Nepali and fras bean in Punjabi, while in many homes they are simply called beans.
The tables analyse two types. Country beans, on this page, are the older, often slightly stringy varieties sold at local markets. Hybrid beans are the uniform, stringless pods common in supermarkets, at 22 kcal, 2.1 g protein and 0.98 mg iron per 100 g. In the kitchen they are interchangeable: beans poriyal and paruppu usili in Tamil Nadu, beans thoran in Kerala, beans palya in Karnataka, aloo beans in the north, and the base of every mixed vegetable pulao and fried rice.
What french beans brings to a meal
- 01
Beta-carotene ranks 5th
Country French beans carry 413 micrograms of beta-carotene per 100 g, 5th of 31 vegetables and 40th of 160 foods. That carotene becomes vitamin A in the body, which needs it for eyesight and skin.
- 02
Fibre in a light vegetable
At 24 kcal and 4.4 g fibre per 100 g, French beans are filling for very few calories. Hybrid beans are similar, with 4.2 g fibre.
- 03
Vitamin C depends on type
Country beans have 15.8 mg vitamin C per 100 g, enough for 20 per cent of a man's need, while hybrid beans have only 1.4 mg. If vitamin C matters, local country beans are the better buy.
- 04
B6, folate and potassium
French beans supply 0.37 mg vitamin B6, 47 micrograms of folate and 324 mg potassium per 100 g. A woman gets 19 per cent of her day's vitamin B6 from 100 g of these beans.
French beans nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 24 kcal | 1% | 1% |
| Protein | 2.5 g | 5% | 5% |
| Carbohydrate (available) | 2.7 g | ||
| Dietary fibre | 4.4 g | ||
| Free sugars | 1.1 g | ||
| Total fat | 0.3 g | ||
| Water | 89.1 g | ||
| Fats | |||
| Saturated fat | 0.07 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.13 g | ||
| Omega-3 (alpha-linolenic acid) | 68 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 56 mg | 6% | 6% |
| Iron | 1.25 mg | 7% | 4% |
| Zinc | 0.5 mg | 3% | 4% |
| Magnesium | 43 mg | 10% | 12% |
| Phosphorus | 60 mg | ||
| Potassium | 324 mg | ||
| Sodium | 9 mg | ||
| Copper | 0.11 mg | ||
| Vitamins | |||
| Vitamin C | 15.8 mg | 20% | 24% |
| Beta-carotene | 413 µg | ||
| Thiamine (B1) | 0.04 mg | 2% | 2% |
| Riboflavin (B2) | 0.06 mg | 2% | 3% |
| Niacin (B3) | 0.83 mg | 5% | 6% |
| Vitamin B6 | 0.37 mg | 15% | 19% |
| Folate (B9) | 47 µg | 16% | 21% |
| Vitamin E (alpha-tocopherol) | 0.06 mg | ||
| Vitamin K1 | 15.1 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. French beans: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/french-beans/
Where french beans sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Beta-carotene | 413 µg | 5th of 31 | 40th of 160 |
| Folate (B9) | 47 µg | 11th of 39 | 68th of 197 |
| Vitamin C | 15.8 mg | 18th of 36 | 76th of 130 |
| Calcium | 56 mg | 7th of 39 | 88th of 242 |
| Omega-3 (alpha-linolenic acid) | 68 mg | 6th of 36 | 93rd of 202 |
Every form of french beans in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| French beans, country (shown above) | 24 kcal | 2.5 g | 4.4 g | 1.25 mg | 56 mg |
| Hybrid | 22 kcal | 2.1 g | 4.2 g | 0.98 mg | 50 mg |
How french beans is eaten
- Beans poriyal in Tamil Nadu: finely chopped beans stir-fried with mustard seeds, urad dal and grated coconut.
- Beans paruppu usili: beans tossed with crumbled steamed toor and chana dal, a Tamil Brahmin classic.
- Aloo beans in north India: beans and potato cooked dry with cumin, turmeric and amchur.
- Beans thoran in Kerala: beans cooked with a coarse paste of coconut, shallots and green chilli.
- Vegetable pulao, fried rice and Indo-Chinese stir-fries, where beans add colour and bite.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Calories in Beans Thoran
197 kcal in 1 bowl of beans thoran.
Calories in Chicken Chowmein
521 kcal in 1 plate of chicken chowmein.
Calories in Egg Fried Rice
424 kcal in 1 plate of egg fried rice.
Calories in Vegetable Biryani
527 kcal in 1 plate of vegetable biryani.
Calories in Vegetable Chowmein
389 kcal in 1 plate of vegetable chowmein.
Calories in Vegetable Pulao
496 kcal in 1 plate of vegetable pulao.
Before you plan around it
Raw French beans contain small amounts of lectins that can upset the stomach if eaten in quantity uncooked, so cook them, even if only briefly. Snap off the ends and pull away any strings on country beans. Chopping them very fine and cooking them for a long time loses more vitamin C; a quick stir-fry or steaming keeps them bright green and crisp. Beans carry pesticide residues more often than many vegetables, so wash them under running water before cutting.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about french beans
Are French beans healthy?
Yes. IFCT 2017 lists 24 kcal, 4.4 g fibre, 413 micrograms beta-carotene and 47 micrograms folate per 100 g of country French beans. They are light, filling and easy to cook in many Indian dishes.
Why is there a big difference in vitamin C between country and hybrid beans?
IFCT 2017 records 15.8 mg vitamin C per 100 g in country beans and 1.4 mg in hybrid beans. Variety, growing conditions, storage time and the age of the pods all affect vitamin C. Fresh, locally grown beans tend to keep more.
Can French beans be eaten raw?
Small amounts of very fresh, young beans in a salad are generally fine, but larger amounts raw can upset the stomach because of natural lectins. Blanching them for a couple of minutes makes them safe while keeping their crunch.
Related foods and tables
Field beans (fresh pods)
Nutrition per 100 g, from IFCT 2017.
Cluster beans (gawar)
Nutrition per 100 g, from IFCT 2017.
Scarlet runner bean
Nutrition per 100 g, from IFCT 2017.
Green peas (fresh)
Nutrition per 100 g, from IFCT 2017.
Carrot
Nutrition per 100 g, from IFCT 2017.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.