5+ A Day




Beans are available from November until May, however, they are more plentiful in the summer months.


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



There are many varieties of beans, most of them can be traced back to their origins in Central and South America. 


Facts and Variety

  • Green Beans:  Also known as runner or dwarf beans, are usually about 10-15cm in length and 1cm in diameter.
  • French or Flat Beans: Are usually about 15 cm in length, with a flat pod and slightly ridged sides
  • Butter Beans:  Similar in shape to green beans but are a pale yellow/cream colour
  • Broad Beans:  If the beans are immature the pod may be eaten. When fully grown only the large flat bean is eaten and the pod is discarded. Broad beans are available early in the season
  • Snake or Chinese Beans:  These are sometimes known as yard-long beans, asparagus beans or long podded cow peas.  These green beans are similar to regular green beans but are very long (about 30-50 cm).  Supply is limited.  They are used traditionally in Asian and Indian cooking


Growing Facts

  • Bean seeds should be sown in the late spring so that there is no danger of frosts
  • Beans are relatively easy to grow from seeds and are disease and pest resistant

Nutrition Information

1 cup (green runner beans) chopped = 136 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 194/46 2% 143/34
Protein (g) 2.9 6% 2.1
Fat, total (g) 0.3 0% 0.2
- saturated (g) 0.08 0% 0.06
Available carbohydrate (g) 5.7 2% 4.2
- sugars (g) 4.4 5% 3.2
Dietary Fibre (g) 4.8 16% 3.5
Sodium (mg) 0 0% 0
Niacin (mg) 10.7 107% RDI* 7.8
Vitamin C (mg) 11 27% RDI* 8
Folate (µg) 35 17% RDI* 26
Riboflavin (mg) 0.34 20% RDI* 0.25
Vitamin A Equiv. (µg) 73 10% RDI* 54
Vitamin B6 (mg) 0.26 16% RDI* 0.19
Potassium (mg) 354   260

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs.

*Recommended Dietary Intake (Average Adult)

Source: FOODfiles 2016