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Boiled Green Beans Calories
Low calorie, source of fiber and vitamin C
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Boiled Green Beans (125 g) has 44 calories. That works out to 35 calories per 100 g. It contains 8.8 g of carbs, 2.4 g of protein, 0.3 g of fat and 4.3 g of fiber. Its 53.8 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Boiled Green Beans?
Haşlanmış börülce is fresh cowpea pods, boiled until tender. Cowpeas are legumes; their long green pods and beans are both eaten, and fresh börülce is a familiar summer vegetable in Turkey. The English label “Boiled Green Beans” can suggest common green beans, but this dish is made with cowpeas.
The cooked pods are soft, mildly earthy and pleasantly substantial. They are often cooled and dressed with olive oil, lemon and garlic, or served as a meze or salad with tomato and onion. It is a low-calorie vegetable with a useful amount of fibre. Pair it with yoghurt, bread or other mezze for a simple light meal.
Boiled Green Beans Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
7g
· 3% DV
Protein
1.9g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 20% · Fat 5%
Boiled Green Beans Vitamins & Minerals
Vitamins
Vitamin K
43µg · 36% DV
Vitamin C
12mg · 13% DV
B2
0.1mg · 8% DV
B6
0.14mg · 8% DV
Minerals
Iron
1mg · 6% DV
Magnesium
25mg · 6% DV
Phosphorus
38mg · 5% DV
Calcium
37mg · 4% DV
How Nutritious Is Boiled Green Beans?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Boiled Green Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Green Beans
To burn the 35 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Boiled Green Beans Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled Green Beans Contain Allergens?
No known major allergens
Which Diets Is Boiled Green Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Green Beans Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
Compare Boiled Green Beans
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Frequently Asked Questions About Boiled Green Beans
What is boiled börülce?
Boiled börülce is fresh cowpea cooked until tender; it is not the same vegetable as common green beans. The Turkish name refers to cowpeas, which are often cooked and served as whole green pods.
Is börülce the same as black-eyed peas?
Börülce and black-eyed peas belong to the cowpea family, but the names often describe different forms: börülce may mean the fresh green pods, while black-eyed peas usually means the mature, dried seeds. Check whether a recipe calls for pods or shelled peas.
How do you stop boiled börülce from turning mushy?
Cook börülce only until the pods are tender, then drain it promptly. Check a pod near the end rather than relying on a fixed time, since freshness and thickness affect how quickly it softens.
Can you use boiled börülce in a Turkish salad?
Yes, boiled börülce works well in a Turkish-style salad with chopped tomato, onion, parsley, olive oil, and lemon. Let the pods cool and drain them well before adding the dressing so the salad does not become watery.
Can you eat the whole pod of boiled börülce?
Yes, the whole young, tender börülce pod is eaten, including its seeds. Remove any tough strings first; older pods can be fibrous, so trim away the stringy edges or choose a softer cooking use.
How should you season boiled börülce?
Olive oil, lemon, garlic, and herbs such as parsley or dill complement boiled börülce. Add acidic ingredients after cooking if you want to help the pods retain their green colour and tender texture.
Can boiled börülce replace green beans in a recipe?
Sometimes, but börülce has a distinct cowpea flavour and may have a different texture from common green beans. It is a good swap in salads and simple side dishes, though the result will not taste exactly the same.
How do you freeze boiled börülce without ruining it?
Cool and drain boiled börülce thoroughly, then freeze it in airtight portions. Freezing can soften the pods after thawing, so use them in soups or cooked dishes rather than expecting the same firm texture in a salad.
Why does boiled börülce lose its bright green colour?
Börülce can turn dull olive-green when it is cooked for too long. Stop cooking once the pods are tender, drain them promptly, and add lemon or vinegar after cooking rather than simmering the pods in an acidic liquid.
Can you eat boiled börülce cold?
Yes, boiled börülce can be served cold after it has been cooled and refrigerated. It is commonly used in salads; keep it covered while chilling and dress it shortly before serving for the freshest texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.