Know what’s on your plate
French beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 343 kcal —
- Protein 19 g 38%
- Carbohydrate 39 g 14%
- Fat 2 g 3%
- Saturated fat 0.2 g 1%
- Fibre 25 g 90%
- Sodium 18 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 4.6 mg 5%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.54 mg 45%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.79 mg 16%
- Vitamin B6 0.4 mg 24%
- Folate (B9) 399 µg 100%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 186 mg 14%
- Iron 3.4 mg 19%
- Magnesium 188 mg 45%
- Phosphorus 304 mg 24%
- Potassium 1316 mg 28%
- Zinc 1.9 mg 17%
- Copper 0.44 mg 49%
- Manganese 1.2 mg 52%
- Selenium 12.9 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 343 | 19 g | 39 g | 2 g |
| 1 × cup | 184 g | 631 | 35 g | 72 g | 3.7 g |
| 2 × cup | 368 g | 1262 | 69 g | 143 g | 7.4 g |
| ½ × cup | 92 g | 316 | 17 g | 36 g | 1.9 g |
| 3 × cup | 552 g | 1893 | 104 g | 215 g | 11 g |
| 4 × cup | 736 g | 2524 | 138 g | 286 g | 15 g |
Similar foods
- French green beansraw27 kcal / 100 g
- White beansmature seeds, raw333 kcal / 100 g
- Red kidney beansmature seeds, raw337 kcal / 100 g
- Kidney beansall types, mature seeds, raw333 kcal / 100 g
- Common beanall types, mature seed, dried305 kcal / 100 g
- Black beansmature seeds, raw341 kcal / 100 g
- Green beansraw38 kcal / 100 g
- Yellow beansmature seeds, raw345 kcal / 100 g
- Dried beansraw326 kcal / 100 g
- Green snap beanraw31 kcal / 100 g
Questions about French beans
Do you need to soak French beans before cooking them?
Soaking dried French beans overnight in plenty of cold water shortens cooking time and helps them cook evenly. Drain and rinse them before cooking; if you have no time to soak, simmer them for longer and expect less even results.
How long do dried French beans take to cook?
After soaking, simmer them gently in fresh water until creamy all the way through, usually about 45–90 minutes. Start checking after 40 minutes; older beans can take longer, so add more hot water if the pot starts to dry out.
Can you cook French beans in a slow cooker?
Soak and drain them first, then cook in fresh water until completely tender. Bring them to a rolling boil on the hob for at least 10 minutes before transferring them to a slow cooker; slow cookers may not get hot enough to destroy the toxin in raw kidney-shaped beans.
How should you store dried French beans?
Keep them in an airtight container in a cool, dry, dark cupboard. They keep for a long time, but older beans may take much longer to soften; store cooked beans in the fridge for up to three days or freeze them in portions.
What dishes can you make with French beans?
Use cooked French beans in bean soup, chilli, casseroles and salads, or mash them with garlic and olive oil for a simple spread. Their firm texture also works well with tomatoes, herbs and grains.
Are French beans the same as French green beans?
No. French beans usually means the mature dried beans, while French green beans are the young, tender pods eaten whole; they have very different cooking times and textures.
Can you eat French beans raw?
No. Dried French beans must be thoroughly cooked; raw or undercooked beans can cause severe stomach and gut symptoms. Soaking alone does not make them safe: boil them vigorously for at least 10 minutes, then simmer until fully tender.
Source: USDA FoodData Central 173738 · per 100 g · carbohydrate per EU label, fibre excluded
