How many calories are in green beans cooked? A guide to this healthy vegetable

November 7, 2025 •

5 min read

One cup (100g) of plain, boiled green beans contains approximately 31 to 35 calories, confirming their status as a low-calorie food. Understanding exactly how many calories are in green beans cooked is essential for meal planning, especially since cooking additions can significantly change the total.

Quick Summary

This article provides a detailed breakdown of the calorie count and nutritional value of cooked green beans. It explains how different preparation methods can impact the final calorie total and outlines the many health benefits of including this vegetable in your diet.

Key Points

Low Calorie Base: A cup (100g) of plain cooked green beans has only 31-35 calories, making them ideal for weight management.
Preparation Matters: The most significant calorie additions come from fats like oil, butter, or creamy sauces used for cooking and flavor.
Rich in Nutrients: Green beans are an excellent source of vitamins K, C, and folate, plus important minerals like potassium and manganese.
High in Fiber: Their high fiber content aids in digestion, promotes a feeling of fullness, and helps stabilize blood sugar.
Powerful Antioxidants: The vegetable's antioxidants fight free radicals and reduce inflammation, contributing to overall health.
Choose Your Type Wisely: Fresh and frozen green beans are low in sodium, while canned versions often contain high levels of added salt unless specified as 'no-salt-added'.

The Core Calorie Count of Plain Cooked Green Beans

When prepared simply by boiling or steaming without added fats, green beans are remarkably low in calories. A standard 100-gram serving (roughly one cup) of boiled and drained green beans contains around 35 calories, according to fatsecret data. Other sources, like Verywell Fit, report a similar figure of 31 calories per 100g. The small difference depends on the exact variety and cooking time. The vast majority of these calories come from carbohydrates, while a small amount comes from protein and negligible fat. This makes plain cooked green beans an excellent, nutrient-dense base for a side dish.

How Cooking Methods Impact the Calorie Count

The most significant factor that changes the caloric value of cooked green beans is the addition of other ingredients during preparation. While the beans themselves remain low-calorie, the oils, butters, and other additions often used for flavor can increase the number substantially.

Steaming or Boiling with Additions

Added Oil or Butter: Simply tossing steamed green beans in a tablespoon of olive oil or butter can add over 100 calories. This can be a healthy addition, as olive oil provides heart-healthy monounsaturated fats, but it's important to account for it in your daily intake.
Cheese and Toppings: Sprinkling a quarter cup of grated Parmesan cheese can add approximately 110 calories. Nuts like toasted almonds can also add calories, as can thick, creamy sauces.

Sautéing and Roasting

These methods use fat to enhance flavor and create a tender, caramelized texture. The calorie increase is directly proportional to the amount of oil used.

Garlic and Oil Sauté: A recipe sautéing green beans with garlic in olive oil will have a higher calorie count than a steamed version. A tablespoon of oil adds around 120 calories, so for a four-serving recipe, that's an extra 30 calories per serving on top of the beans' base calories.
Roasting: Roasting green beans in olive oil is a popular method. Using too much oil will drive up the calorie count, though the final product is often delicious and satisfying.

Casseroles and Southern Style Cooking

Holiday-style green bean casseroles and other rich preparations, such as those braised with bacon or smoked pork, are where the calorie count can skyrocket. Ingredients like cream of mushroom soup, fried onions, and bacon add significant fat and sodium.

The Health Benefits of Cooked Green Beans

Beyond their low-calorie nature, green beans offer a wealth of health benefits that make them a valuable part of any diet.

Rich in Vitamins and Minerals

Vitamin K: Essential for blood clotting and bone health, one serving can provide over 20% of your daily needs.
Vitamin C: A powerful antioxidant that boosts the immune system and aids in iron absorption.
Folate: Crucial for cell growth, it is particularly important for pregnant women and can help regulate mood.
Manganese and Potassium: These minerals are important for various bodily functions.

High in Fiber

Green beans are a great source of both soluble and insoluble dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer. This can assist with weight management by reducing overall calorie intake. The fiber also helps stabilize blood sugar levels, which is beneficial for individuals with diabetes.

Packed with Antioxidants

Green beans contain powerful antioxidants, such as flavonols, quercetin, and kaemferol, which help fight cell-damaging free radicals. These compounds are linked to reducing inflammation and potentially lowering the risk of certain chronic diseases, including some cancers.

Choosing the Right Green Beans for Your Diet

Your choice of green beans can also influence the overall nutritional profile, primarily in terms of sodium content.

Fresh Green Beans: Offer the lowest sodium option and maintain the highest vitamin content, especially if steamed.
Frozen Green Beans: A very close second to fresh, as they are typically frozen soon after harvest, preserving most of their nutrients. They are also very low in sodium.
Canned Green Beans: Often contain added sodium for preservation. While you can rinse them to reduce the sodium, it's best to look for 'no-salt-added' varieties if you are watching your sodium intake.

Comparison of Green Bean Preparation Methods per 100g


Preparation Method	Calories (approx.)	Primary Additions	Key Takeaway
Plain Boiled/Steamed	31-35 kcal	Water	Lowest calorie, preserves most nutrients.
Sautéed with Oil	50-60+ kcal	Olive oil, garlic	Slightly higher calorie, rich flavor, adds healthy fats.
Cooked with Butter	60-70+ kcal	Butter	Moderate calorie increase, classic flavor, adds saturated fat.
Classic Casserole	Varies widely (e.g., 90-150+ kcal)	Cream of mushroom soup, fried onions	Highest calorie count, adds significant fat and sodium.

Tips for Enjoying Healthy Green Beans

To maximize the nutritional benefits and keep the calorie count low, consider these simple preparation tips:

Steam first: Boil or steam the beans until they are crisp-tender. This retains the most nutrients and keeps the calorie count at its base level.
Go light on fat: If sautéing, use a minimal amount of a heart-healthy fat like extra virgin olive oil or avocado oil.
Enhance flavor naturally: Use lemon juice, garlic, onion powder, or a sprinkle of herbs and spices for flavor without adding extra calories.
Add healthy toppings: Instead of creamy sauces, opt for a sprinkle of nuts, sesame seeds, or a light vinaigrette. For extra heat, try red pepper flakes.
Mind your sodium: If using canned green beans, be sure to rinse them thoroughly to wash away excess sodium, or better yet, opt for the 'no-salt-added' variety.

Conclusion

At their core, cooked green beans are a highly nutritious, low-calorie addition to almost any diet, providing valuable fiber, vitamins, and antioxidants. The number of calories in cooked green beans is largely determined by the method of preparation and any added ingredients. By choosing healthier cooking methods like steaming or lightly sautéing with minimal oil, you can enjoy all the benefits of this versatile vegetable without unnecessary calories. This allows them to support weight management goals while contributing significantly to your daily nutrient intake.

For more detailed nutritional information on green beans, you can visit a reliable resource such as the USDA FoodData Central. ^1

Frequently Asked Questions

Plain canned green beans have a similar calorie count to fresh, plain cooked beans. However, many brands add salt during the canning process, and certain preparations, like casseroles, drastically increase the total calories, fat, and sodium content.

For a low-calorie preparation, steam or boil the green beans. For flavor, use herbs, spices, a squeeze of lemon juice, or a minimal amount of heart-healthy fat like olive oil for a light sauté, rather than heavy sauces or butter.

Yes, green beans are excellent for weight loss. They are low in calories and high in fiber, which helps promote satiety and prevent overeating. Their nutrient density means you get a lot of nutritional value for a small number of calories.

Some water-soluble vitamins, like vitamin C, can be lost during boiling. However, steaming is a better method for retaining nutrients. Many healthy components, including fiber and minerals, remain intact after cooking.

The calorie count per unit of weight is very similar between raw and plain cooked green beans. A 100g serving of raw beans is slightly higher in calories than cooked due to water loss during boiling, which concentrates the nutrients. The primary calorie difference is from cooking additions, not the beans themselves.

The classic green bean casserole is generally not considered a healthy option due to the high fat and sodium content from ingredients like cream of mushroom soup and fried onions. It is a calorie-dense dish that deviates from the naturally healthy profile of plain green beans.

Both green beans and broccoli are low-calorie vegetables. While their exact calorie count can vary slightly, both are excellent, nutrient-dense choices for a balanced diet. It's best to include a variety of vegetables in your diet for the widest range of nutrients.