How many calories are in fine green beans?

December 1, 2025 •

3 min read

According to the USDA, a 100g serving of raw green beans provides just 31 calories, making them a very low-calorie vegetable. As a healthy, nutrient-dense food, understanding how many calories are in fine green beans is key to incorporating them into a balanced diet.

Quick Summary

This guide details the calorie content of fine green beans, examining variations based on preparation method (raw, cooked, canned) and comparing their nutritional profile to other vegetables. It offers practical advice for healthy consumption.

Key Points

Low Calorie: 100 grams of raw green beans contain approximately 31 calories.
Cooking Method Matters: Adding fats like oil or butter significantly increases calorie count; plain cooking (boiling, steaming) keeps calories minimal.
High in Nutrients: Green beans are rich in vitamins A, C, and K, plus minerals and antioxidants, offering numerous health benefits.
Aids Weight Management: High fiber and water content help promote satiety and can assist with weight loss.
Mind the Sodium: Canned green beans are often high in sodium, so it is recommended to rinse them or choose 'no-salt-added' versions.
Versatile Ingredient: Fine green beans are easy to incorporate into salads, stir-fries, and as a healthy side dish.

Green Bean Calories: Raw vs. Cooked

When calculating calories, it's important to differentiate between green beans in their raw state and after various cooking methods. For a 100g serving, the caloric value remains low, but slight variations can occur depending on preparation.

Raw Green Beans:

100 grams of raw green beans, or about one cup, contain approximately 31 calories.
This is an excellent source of vitamins and minerals, including Vitamins A, C, and K, as well as folate and manganese.
The calorie breakdown is primarily from carbohydrates and a small amount of protein, with virtually no fat.

Cooked Green Beans:

Boiling or steaming fine green beans typically results in a small calorie increase due to water absorption. For instance, 100g of boiled green beans is around 35 calories.
However, the most significant change in calories comes from added ingredients. Cooking with oil or butter dramatically increases the calorie count. For example, a 145g serving of green beans cooked with oil can have 99 calories.

Comparing Green Beans: Fresh, Canned, and Frozen

Your choice of green beans can also affect the final calorie count and nutritional profile, particularly in terms of sodium content.

Fresh: The lowest in calories and sodium, providing the purest form of green bean nutrition.
Frozen: Similar to fresh, with a very low-calorie count, provided they are not prepared with sauces or added fats. Check the packaging for added seasonings.
Canned: While also low in calories, canned green beans can contain a high amount of sodium. Rinsing canned green beans can help reduce the sodium content. Choosing 'no-salt-added' options is the best practice for calorie and health-conscious consumers.

Nutritional Benefits and Weight Management

Green beans are a powerhouse of nutrients despite their low-calorie density. This makes them a perfect food for weight management and overall health. Their high fiber and water content contribute to a feeling of fullness, which can help control appetite and prevent overeating. The low glycemic load of green beans also helps manage blood sugar levels, preventing spikes that can lead to increased hunger.

Beyond Calories: Other Key Nutrients

Vitamins: Rich in Vitamins A, C, and K. Vitamin A is crucial for vision and immune function, Vitamin C acts as an antioxidant, and Vitamin K is essential for bone health and blood clotting.
Minerals: A good source of manganese, which supports metabolism, and folate, a B vitamin important for cell growth.
Antioxidants: Contain antioxidants like quercetin and kaemferol that help protect the body from free radical damage and may lower the risk of chronic diseases.
Fiber: High in dietary fiber, which aids digestion and promotes a healthy gut.

How to Incorporate Fine Green Beans into Your Diet

Fine green beans are versatile and easy to add to a wide range of meals. Here are some healthy and delicious ways to enjoy them:

Side Dishes: Steam or lightly sauté with a touch of garlic, lemon juice, and a sprinkle of black pepper for a simple, flavorful side.
Salads: Add blanched green beans to salads for extra texture and nutritional value. They pair well with ingredients like nuts, feta cheese, and a light vinaigrette.
Stir-fries: Include green beans in your favorite stir-fry for a satisfying, low-calorie boost. They absorb flavors well and add a pleasant crunch.
Roasted: Toss with a small amount of olive oil and seasonings like garlic powder, onion powder, salt, and pepper, then roast in the oven or an air fryer until tender-crisp.
Main Dishes: Use them as a base for healthy casseroles or add them to soups and stews.

Comparison Table: Calories in Vegetables


Vegetable (100g, raw)	Calories	Carbohydrates	Fiber	Protein
Fine Green Beans	31 kcal	7.1g	3.4g	1.8g
Broccoli	34 kcal	6.6g	2.6g	2.8g
Carrots	41 kcal	9.6g	2.8g	0.9g
Cauliflower	25 kcal	5g	2g	1.9g

Conclusion

To answer the question of how many calories are in fine green beans, the answer is a very low 31 calories per 100g for the raw variety. This minimal caloric load, combined with their rich nutrient profile and high fiber content, makes them an excellent addition to almost any diet, especially for those focusing on weight management. The key to keeping them a low-calorie option is to be mindful of preparation methods and added ingredients, opting for steaming, blanching, or light sautéing over cooking with excessive fats. With their versatility and health benefits, fine green beans are a nutritious and satisfying food choice.

For more detailed nutritional information, consult a resource like the USDA's food database.

Frequently Asked Questions

One cup of raw green beans, which is approximately 100g, contains about 31 calories, according to the USDA.

Plain cooking methods like boiling or steaming only slightly increase the calorie count due to water absorption. The calorie count rises significantly when you add oil, butter, or other high-fat ingredients.

Yes, canned green beans are low in calories, but they can be high in sodium. To reduce sodium, rinse the beans before use or opt for 'no-salt-added' versions.

The number of calories will depend on the amount of butter used. For example, a 145g serving of green beans cooked with oil can have around 99 calories. A small amount of butter adds approximately 36 calories per teaspoon.

Yes, fine green beans are excellent for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied without consuming many calories.

The calorie content is very similar. 100g of raw green beans has 31 calories, while 100g of raw broccoli contains about 34 calories.

Besides being low in calories, green beans are rich in essential vitamins like C, K, and A, as well as important minerals such as folate and manganese. They also contain antioxidants and dietary fiber.