Raw vs Cooked Green Beans: How Do They Compare?

Green beans are usually eaten cooked, as raw green beans might be difficult to digest or slightly bitter when eaten raw.

However, a lot of recipes call for raw green beans. If you decide to eat raw green beans, make sure to wash them thoroughly and remove the ends before consuming.

You may also want to slice them thinly or chop them up to make them easier to eat.

In this article, we’ll see how the nutritional value of green beans compares depending on whether eating them raw or cooked.

Green Beans are an excellent source of vitamin K.

They also contain a good amount of vitamin A, and vitamin C and some vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Raw vs Cooked Green Beans Nutrition

Are cooked green beans more nutritious? Let’s make an in-depth comparison of raw vs cooked green beans and see.

This comparison will begin by examining raw and cooked green beans’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw green beans compare to 100 grams of cooked green beans.

The second table compares 100 grams of raw green beans and the caloric equivalent of cooked green beans.

After cooking 100 grams of raw green beans, you will get around 89 grams of cooked green beans, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw green beans?

So if you cook 100 grams of raw green beans, you will get around 89 grams of cooked green beans, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Green Beans Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, green beans lose weight, so the amount of calories in 100 grams is higher in cooked green beans.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked green beans compare for weight loss: Raw green beans are slightly lower in calories, with 31 calories per 100 grams, compared to 35 calories per 100 grams of green beans.

Protein Content in Raw Green Beans and Cooked Green Beans

Cooked green beans are higher in protein and have around 3% more protein than green beans green beans.

Cooked green beans offer 1.9 grams of protein per 100 grams, while green beans green beans offer 1.8 grams.

Carbohydrate Content in Raw Green Beans and Cooked Green Beans

In this section, we’ll examine the carbohydrate content in raw and cooked green beans.

Continue reading to find out how raw and cooked green beans compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 11% higher in cooked green beans than in raw green beans.

They have 7.9 grams per 100 grams, compared to 7 grams in raw green beans.

Sugars

Speaking of sugars in green beans, raw green beans contain less sugar than cooked, 10% precisely.

100 grams of raw green beans contain 3.26 grams of sugar, while the same amount of cooked green beans contains 3.63 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked green beans.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked green beans are a better option for you.

They have 3.2 grams of fiber per 100 grams, while cooked green beans provide 2.7 grams of fiber.

Fat Content in Raw Green Beans and Cooked Green Beans

Like other plant foods, green beans are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked green beans:

• Raw Green Beans: 0.2 grams per 100 grams
• Cooked Green Beans: 0.3 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw green beans and cooked green beans contain the same amount of saturated fats, 0.1 grams per 100 grams.

Raw Green Beans vs Cooked Green Beans Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked green beans’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw green beans weigh 89 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw green beans or 117 grams of cooked green beans.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw green beans are a better source of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Raw and cooked green beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw green beans’ vitamins content:

Raw Green Beans vs Cooked Green Beans Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc by eating green beans raw than cooked.

However, if your goal is to increase the intake of calcium, and manganese, you should choose cooked over raw green beans.

The table below compares mineral contents in raw and cooked green beans, side by side.

The Bottom Line

The debate between raw or cooked green beans has nutritional and culinary aspects to consider.

While raw green beans provide many vitamins and minerals, cooking green beans can increase the availability of many of these nutrients.

However, cooking green beans can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked green beans into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked green beans comes down to individual preferences and dietary goals.