Plant Source
May lack some essential amino acids. Good to pair with variety.
Microwaved Green Beans
Microwaved Green Beans (Cooked) contains 2.3g of protein per 100g, with 0.5g fat, 6.4g carbohydrates, and 33 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #169965 · Data as of Jan 2026 · All values per 100g
Beans, snap, green, microwaved
Low FatLow CarbLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 2.3 g |
| Calories | 33 kcal |
| Total fat | 0.5 g |
| Carbohydrates | 6.4 g |
| Fiber | 3.4 g |
| Sugars | 3.22 g |
| Sodium | 3 mg |
| Potassium | 323 mg |
How protein-efficient is Microwaved Green Beans?
Protein Energy
Moderate28%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
4.6
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
429
calories
Pricey. You have to eat 429 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0g / 20g*
Cholesterol (Limit)0mg / 300mg*
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
3mg
Electrolyte
Potassium
HIGH
323mg
Electrolyte
Magnesium
28mg
Recovery
Iron
0.83mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
2.0g
Cooked
2.3g
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Source: USDA FoodData Central
Verified: 2026-01-05