USDA reference food · Vegetables and Vegetable Products

Beans, snap, green, frozen, all styles, microwaved

1 cup of beans, snap, green, frozen, all styles, microwaved (111 g) has 35 calories, 2g of protein, 0g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 169964). It is one of 25 USDA descriptions of snap beans.

FoodData Central 169964, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (111g)

AmountPortion

Amount per serving

Calories35

% Daily Value*

Total Fat 0g1%

Saturated Fat 0g1%

Trans Fat 0g

Cholesterol not declared

Sodium 0mg0%

Total Carbohydrate 8g3%

Dietary Fiber 4g13%

Total Sugars 3g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D not declared

Calcium 70mg5%

Iron 0.9mg5%

Potassium 260mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 2g; more than 23% of 8,218 USDA reference foods
Calories per 100 g: 33; more than 8% of reference foods
Fiber per 100 g: 3.4g; more than 83% of reference foods

What a portion gives you

Fiber 4g13%

Protein 2g4%

Potassium 260mg6%

Calcium 70mg5%

Iron 0.9mg5%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169964); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K64 µg in 1 cup (111 g), 53% of the Daily Value
Manganese0.4 mg in 1 cup (111 g), 16% of the Daily Value
Vitamin C12 mg in 1 cup (111 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 169964), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 71% carbohydrate, 9% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	33.0	8%
Protein	1.98 g	23%
Total fat	0.41 g	20%
Carbohydrate	6.98 g	49%
Fiber	3.40 g	83%
Total sugars	2.60 g	58%
Sodium	3.00 mg	8%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (83)

The portion is 1 cup (111 g); % DV is for that portion.

Energy, macronutrients and sugars (19)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.20 g	1.98 g	4%
Total lipid (fat)	0.46 g	0.41 g	1%
Carbohydrate, by difference	7.75 g	6.98 g	3%
Ash	0.78 g	0.70 g
Energy	36.6 kcal	33.0 kcal
Starch	2.36 g	2.13 g
Sucrose	0.46 g	0.41 g
Glucose	0.92 g	0.83 g
Fructose	1.51 g	1.36 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Water	99.8 g	89.9 g
Total Sugars	2.89 g	2.60 g
Galactose	0 g	0 g
Fiber, total dietary	3.77 g	3.40 g	13%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.10 g	0.092 g	1%
Fatty acids, total monounsaturated	0.018 g	0.016 g
Fatty acids, total polyunsaturated	0.24 g	0.21 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	67.7 mg	61.0 mg	5%
Iron, Fe	0.89 mg	0.80 mg	5%
Magnesium, Mg	32.2 mg	29.0 mg	8%
Phosphorus, P	46.6 mg	42.0 mg	4%
Potassium, K	263 mg	237 mg	6%
Sodium, Na	3.33 mg	3.00 mg	0%
Zinc, Zn	0.34 mg	0.31 mg	3%
Copper, Cu	0.073 mg	0.066 mg	8%
Manganese, Mn	0.37 mg	0.33 mg	16%
Selenium, Se	1.11 µg	1.00 µg	2%

Vitamins (17)

Nutrient	Per portion	Per 100 g	% DV
Carotene, beta	307 µg	277 µg
Carotene, alpha	75.5 µg	68.0 µg
Vitamin E (alpha-tocopherol)	0.47 mg	0.42 mg	3%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	698 µg	629 µg
Vitamin C, total ascorbic acid	12.2 mg	11.0 mg	14%
Thiamin	0.081 mg	0.073 mg	7%
Riboflavin	0.11 mg	0.10 mg	9%
Niacin	0.54 mg	0.48 mg	3%
Pantothenic acid	0.19 mg	0.17 mg
Vitamin B-6	0.070 mg	0.063 mg	4%
Folate, total	13.3 µg	12.0 µg
Vitamin K (Menaquinone-4)	0 µg	0 µg
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	64.0 µg	57.7 µg	53%
Folate, food	13.3 µg	12.0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.021 g	0.019 g
Threonine	0.088 g	0.079 g
Isoleucine	0.073 g	0.066 g
Leucine	0.12 g	0.11 g
Lysine	0.097 g	0.087 g
Methionine	0.024 g	0.022 g
Cystine	0.020 g	0.018 g
Phenylalanine	0.073 g	0.066 g
Tyrosine	0.047 g	0.042 g
Valine	0.099 g	0.089 g
Arginine	0.081 g	0.073 g
Histidine	0.038 g	0.034 g
Alanine	0.092 g	0.083 g
Aspartic acid	0.28 g	0.25 g
Glutamic acid	0.21 g	0.19 g
Glycine	0.072 g	0.065 g
Proline	0.074 g	0.067 g
Serine	0.11 g	0.099 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.087 g	0.078 g
SFA 18:0	0.016 g	0.014 g
MUFA 18:1	0.018 g	0.016 g
PUFA 18:2	0.091 g	0.082 g
PUFA 18:3	0.15 g	0.13 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 169964: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat snap beans

USDA lists 25 preparations of snap beans. The snap beans page puts them side by side, per 100 g and per portion.

Compare every snap beans preparation

Next questions

Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 83% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov