Know what’s on your plate
Wax beans
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 2.1 g 4%
- Carbohydrate 3.5 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.8 g 6%
- Sugars 2.5 g —
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 9.2 µg 1%
- Vitamin C 21 mg 23%
- Vitamin D 0 µg 0%
- Vitamin E 0.45 mg 3%
- Thiamin (B1) 0.08 mg 6%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.05 mg 1%
- Vitamin B6 0.1 mg 6%
- Biotin (B7) 0.7 µg 2%
- Folate (B9) 100 µg 25%
- Vitamin B12 0 µg 0%
- Choline 15.3 mg 3%
Minerals
- Calcium 45 mg 3%
- Iron 1.1 mg 6%
- Magnesium 27 mg 6%
- Phosphorus 38 mg 3%
- Potassium 209 mg 4%
- Zinc 0.4 mg 4%
- Copper 0.07 mg 8%
- Selenium 0.5 µg 1%
- Iodine 0.6 µg 0%
Similar foods
- Yellow snap beanraw31 kcal / 100 g
- Yellow beansmature seeds, raw345 kcal / 100 g
- French beansraw25 kcal / 100 g
- Green beansfresh, raw24 kcal / 100 g
- Green snap beanraw31 kcal / 100 g
- Butter bean or yellow beanraw38 kcal / 100 g
- Common beansraw306 kcal / 100 g
- Lima beansimmature seeds, raw113 kcal / 100 g
- French green beansraw27 kcal / 100 g
- Dried beansraw326 kcal / 100 g
Questions about Wax beans
How do you cook wax beans so they stay crisp?
Trim the stem ends and simmer the pods in well-salted water for about 4–6 minutes, then drain and serve, or plunge them into iced water to stop the cooking. They are ready when tender but still slightly firm.
Do you need to string or peel wax beans before cooking?
Usually not: most wax beans have tender, stringless pods. Snap off the stem end and pull away any tough seam you find; there is no need to peel them.
How should you store fresh wax beans?
Keep them unwashed in a breathable bag in the fridge’s crisper drawer and use them within about 3–5 days. Wash and trim them just before cooking, since damp pods spoil sooner.
Can you freeze wax beans?
Yes. Trim them, blanch whole pods for 2–3 minutes, cool them quickly in iced water and dry them well before packing airtight and freezing; blanching helps preserve their colour and texture.
What goes well with wax beans?
Their mild, slightly sweet flavour works with butter or olive oil, lemon, garlic, toasted almonds and fresh herbs such as dill or parsley. Add cooked pods to a Niçoise-style salad, or serve them alongside roast fish or chicken.
Are wax beans the same as green beans?
They are very similar edible pods, but wax beans are usually yellow and have a mild flavour; green beans are green. Their nutrition is close: wax beans provide 28 kcal and 1.9 g fibre per 100 g, compared with 24 kcal and 2.9 g fibre in green beans.
Can you eat wax beans raw?
Yes, young, fresh wax beans can be eaten raw after washing and trimming, though cooking makes the pods more tender. If they are older or feel stringy, simmer them until tender.
Source: Frida (Denmark) 20 · per 100 g · carbohydrate per EU label, fibre excluded
