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Fresh Shell Beans Calories
Rich in fiber, plant protein, and folate; eaten as fresh shelled beans.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Fresh Shell Beans (170 g) has 150 calories. That works out to 88 calories per 100 g. It contains 29.9 g of carbs, 13.4 g of protein, 1.2 g of fat and 12.8 g of fiber. Its 0.9 mg of B1 covers 79% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Fresh Shell Beans Nutrition Facts
Selected: 1 cup (chopped) · 170 g
150
KCAL / 170G
Carbs
29.9g
· 11% DV
Protein
13.4g
· 27% DV
Fat
1.2g
· 2% DV
Fiber
12.8g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 29% · Fat 6%
Fresh Shell Beans nutrition facts table · 1 cup (chopped) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 29.9 g | 11% |
| Fiber | 12.8 g | 46% |
| Protein | 13.4 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Fresh Shell Beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 170 g | 150 kcal |
| 1 piece (small) | 2 g | 2 kcal |
| 1 tablespoon (chopped) | 10 g | 9 kcal |
| 1 ounce (whole) | 28.4 g | 25 kcal |
| ½ cup (chopped) | 85 g | 75 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (medium) | 150 g | 132 kcal |
| 1 serving (large) | 200 g | 176 kcal |
| 1 bottle (large) | 250 g | 220 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Fresh Shell Beans
How do you cook fresh shell beans?
Fresh shell beans are cooked by simmering the shelled beans in water or adding them to a stew until tender. Unlike dried beans, they do not need an overnight soak; check them as they cook so they do not become mushy.
Do fresh shell beans need to be soaked?
No, fresh shell beans do not need soaking before cooking. They still contain moisture, so you can rinse and cook them directly; soaking is a step used for dried beans.
How do you shell fresh shell beans?
To shell fresh shell beans, split open each pod and push the beans out with your fingers. Discard the pods, then rinse and drain the beans before cooking or freezing them.
Can you freeze fresh shell beans?
Yes, fresh shell beans freeze well. For better color and texture, briefly blanch the shelled beans, cool them promptly, drain thoroughly, and pack them in an airtight freezer container.
Are fresh shell beans the same as green beans?
No, fresh shell beans are the seeds removed from their pods, while green beans are usually eaten pod and all. They differ in texture and are generally prepared and cooked in different ways.
Can you eat fresh shell beans raw?
Fresh shell beans are best cooked before eating. Cooking softens the beans and reduces naturally occurring lectins, so avoid eating them raw or only partially cooked.
Can fresh shell beans replace dried beans in a recipe?
Yes, fresh shell beans can often replace dried beans in soups and stews, but add them without soaking and adjust the cooking liquid. They usually cook sooner than dried beans, so check their tenderness as you go.
How long do fresh shell beans last in the fridge?
Fresh shell beans keep best in the refrigerator for a few days. Store them unwashed in a breathable bag or container, then rinse just before cooking to help prevent excess moisture and spoilage.
What can you do with the pods from fresh shell beans?
The pods from fresh shell beans are usually discarded because they can be tough and fibrous. Use the shelled beans in soups, stews, salads, or grain dishes instead.
Do fresh shell beans cause gas?
They can cause gas for some people because beans contain carbohydrates that gut bacteria ferment. Cooking them thoroughly and starting with a smaller serving may make them more comfortable to eat.
Fresh Shell Beans Vitamins & Minerals
Vitamins
B1
0.94mg · 78% DV
Folate
176.8µg · 44% DV
B2
0.57mg · 44% DV
B6
0.62mg · 36% DV
Minerals
Copper
0.37mg · 41% DV
Phosphorus
219mg · 31% DV
Manganese
0.68mg · 30% DV
Magnesium
73mg · 17% DV
Potassium ⭐
564mg · 17% DV
Sodium
43mg · 2% DV
Fresh Shell Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Shell Beans
To burn the 150 calories in 1 cup (chopped) (170 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.
What is Fresh Shell Beans?
Fresh Shell Beans are beans removed from their pods before they have been dried. Unlike green beans, you eat the tender seeds rather than the pod; the exact size and colour vary by variety. They are commonly simmered until soft, often with onion, tomato and herbs, or simply cooked and added to other dishes.
Their texture is tender and slightly starchy, with a mild, earthy bean flavour. Serve them warm as a side or in a stew, or let an olive-oil preparation cool before serving; bread, rice and fresh herbs make natural accompaniments. They provide plant protein and fibre, making them a filling choice for a meat-free meal. For a lighter preparation, use a modest amount of oil and build flavour with tomato, onion and herbs.
How Nutritious Is Fresh Shell Beans?
Nutrient density
Very 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
High
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.
Is Fresh Shell 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 Fresh Shell Beans Contain Allergens?
No known major allergens
Which Diets Is Fresh Shell 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
Fresh Shell Beans Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.