⏱ 40 min total

Green Beans with Crisp Shallots, Chile, and Mint

Name: Green Beans with Crisp Shallots, Chile, and Mint
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Green beans; 2 tbsp Canola oil; 1 shallot (medium) Shallots; ¼ pepper Red chili pepper; ⅛ tsp Salt; ⅛ cup Spearmint

Per 1 serving · 264 g · 6 ingredients

Calories

340

17%
of a 2,000 cal day

Protein
4.8g
5% of calories
Carbs
21g
23% of calories
Fat
29g
71% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Green Beans with Crisp Shallots, Chile, and Mint (264 g) has 340 calories, with 4.8 g of protein, 21 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (71% of calories). It is high in dietary fiber (25% DV), Vitamin C (46% DV) and Vitamin E (46% DV).

Per 100 g

129cal

low energy density

Protein per 100 cal

1.4g

Net carbs

14g

carbs minus fiber

Fiber

6.9g

9.5 g sugar

High in

20%+ of the daily value

Dietary fiber25%
Vitamin C46%
Vitamin E46%
Vitamin K22%
Vitamin B637%
Folate (B9)21%

Good source of

10–19% of the daily value

Vitamin A10%
Thiamine13%
Riboflavin (B2)16%
Niacin10%
Pantothenic acid11%
Calcium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min

1
Bring a large pot of well-salted water to a boil. Add the trimmed green beans and cook until just tender, about 5 minutes. Drain well in a colander.
2
In a large heavy skillet, heat the oil over moderate heat until hot but not smoking. Separate the sliced shallots into rings and fry in batches, stirring often, until golden brown, 3 to 5 minutes per batch. Transfer with a slotted spoon to paper towels to drain and crisp.
3
Pour off all but about 1 tablespoon of the oil. Add the sliced chile and cook over moderate heat, stirring, until softened, about 2 minutes. Add the green beans and salt; toss until heated through. Off the heat, fold in the fried shallots and mint and serve.

Vitamins & minerals

Amounts for 1 serving (264 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	88 μg	10%
Vitamin C	42 mg	46%
Vitamin D	0 μg	0%
Vitamin E	7 mg	46%
Vitamin K	26 μg	22%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.2 mg	16%
Niacin	2 mg	10%
Vitamin B6	0.5 mg	37%
Folate (B9)	85 μg	21%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	11%
Choline	32 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	103 mg	10%
Iron	4 mg	46%
Potassium	589 mg	13%
Magnesium	61 mg	15%
Phosphorus	102 mg	15%
Zinc	1 mg	6%
Copper	0.2 mg	21%
Manganese	1 mg	29%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	121 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	706 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	32 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	20 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	5 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	1 g	—
Total omega 6	4 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 340 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

65min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Green Beans with Crisp Shallots, Chile, and Mint?

One serving of Green Beans with Crisp Shallots, Chile, and Mint (1 serving) has 340 calories, which works out to 129 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Green Beans with Crisp Shallots, Chile, and Mint high in protein?

Not especially. It has 4.8 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Green Beans with Crisp Shallots, Chile, and Mint keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Green Beans with Crisp Shallots, Chile, and Mint?

310 mg per serving.

How much sugar is in Green Beans with Crisp Shallots, Chile, and Mint?

9.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (264 g)

Calories340

% Daily Value*

Total fat 29g	37%
Saturated fat 1.9g	10%
Trans fat 0.2g
Cholesterol 0mg	0%
Sodium 310mg	13%
Total carbohydrate 21g	8%
Dietary fiber 6.9g	25%
Total sugars 9.5g
Protein 4.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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