How many calories are in green beans with oil?

November 27, 2025 •

4 min read

While one cup of raw green beans contains a mere 31 calories, adding even a single tablespoon of oil can dramatically increase the overall caloric value. Understanding how many calories are in green beans with oil is crucial for managing your dietary intake and making informed cooking choices for healthier meals.

Quick Summary

The total calorie count for green beans with oil depends heavily on the quantity and type of oil used during preparation. Factors such as cooking method, added ingredients like garlic or butter, and serving size all contribute to the final nutritional profile of the dish. The inherent low-calorie nature of the vegetable is significantly altered by the addition of fat.

Key Points

Oil Is the Primary Calorie Contributor: The bulk of calories in green beans with oil comes from the added fat, not the beans themselves.
Cooking Method Affects Calories: Sautéing or pan-frying with oil adds more calories than healthier methods like steaming or boiling.
Measurement Is Key: Measuring oil with a tablespoon instead of free-pouring helps control the total calorie intake.
Use Healthier Alternatives: For lower-calorie options, consider using cooking spray or flavoring with herbs, spices, or lemon juice instead of generous amounts of oil.
Serving Size Matters: The portion of both beans and oil directly determines the final calorie count per serving.
Other Additions Increase Calories: Ingredients like garlic, cheese, or butter increase the overall calorie density of the dish significantly.

The Calorie Breakdown: Green Beans vs. Oil

To accurately determine how many calories are in green beans with oil, it is essential to understand the separate components. A single cup of raw green beans provides a small amount of calories, primarily from carbohydrates, along with dietary fiber and a wealth of vitamins like K and C. When oil is introduced, the fat content becomes the dominant source of calories. A single tablespoon of olive oil, for instance, contains approximately 120 calories, while a tablespoon of butter contains about 102 calories. This means that the oil can contribute three to four times more calories to the dish than the green beans themselves, even in a single serving.

Factors Influencing the Final Calorie Count

Several variables determine the total caloric value of your green bean dish. Being mindful of these factors allows for better control over the nutritional outcome of your meal.

Amount of oil: This is the most significant factor. Using just a light drizzle versus a full tablespoon can make a difference of over 100 calories per serving.
Type of oil: Different oils have slightly different caloric densities, though the difference is minimal per tablespoon. Olive oil is often preferred for its heart-healthy monounsaturated fats compared to butter, which is higher in saturated fat.
Additional ingredients: Other additions like butter, garlic, bacon, or cheese will further increase the calorie count. For example, sautéing with butter and garlic will add more calories than just sautéing with olive oil.
Cooking method: Sautéing, pan-frying, or roasting typically involves more oil and thus more calories than steaming or blanching, where little to no oil is used in the initial cooking process.
Serving size: The amount of green beans and oil per portion will directly impact the total calories. Calorie counts from nutrition databases are often based on a standard cup or 100g serving.

Calorie Comparison: Green Beans Prepared with Different Fats

When choosing a preparation method, it's helpful to see a side-by-side comparison of different fats. This table illustrates how cooking choices directly influence the calorie count for a standard 1-cup serving of green beans.


Preparation Method	Key Ingredients	Approximate Calories per 1-Cup Serving	Calorie Source	Notes
Steamed Green Beans	Green beans, water, salt	~35 calories	Primarily carbohydrates	No added fat; lowest calorie option.
Sautéed with Olive Oil	Green beans, 1 tbsp olive oil	~155 calories (35 + 120)	Beans and olive oil	Significant calorie increase from the oil.
Sautéed with Butter	Green beans, 1 tbsp unsalted butter	~137 calories (35 + 102)	Beans and butter	High in saturated fat compared to olive oil.
Pan-Fried with Oil & Garlic	Green beans, 1 tbsp oil, garlic	~168 calories	Oil, beans, and garlic	The addition of garlic and other seasonings adds complexity and flavor.
Restaurant-Style	Green beans, oil, butter, salt, other flavorings	Variable (often higher)	Oil, butter, other ingredients	Restaurants often use more fat than home cooks for flavor.

Making Healthy Choices with Green Beans

If you want to enjoy green beans with oil without excess calories, there are several simple strategies to employ:

Measure your oil: Instead of free-pouring, measure your oil using a tablespoon. For a lighter approach, try a teaspoon instead. This provides the flavor without the caloric load.
Roast them simply: Tossing green beans in a small amount of oil with salt and pepper and roasting them can develop a rich, nutty flavor without the need for additional butter or sauces.
Combine cooking methods: Start by steaming your green beans to soften them and retain nutrients. Then, quickly toss them in a hot skillet with a minimal amount of oil for a flash sauté to add flavor. This method is often described as healthier than boiling alone.
Use cooking spray: For a very low-calorie alternative, consider using a cooking spray instead of pouring liquid oil directly into the pan. This provides a non-stick surface and a hint of fat flavor for a fraction of the calories.
Experiment with seasonings: Enhance the flavor of your green beans with non-caloric additions. Try lemon juice, herbs, spices like garlic powder or onion powder, or a dash of balsamic vinegar to add complexity without adding calories.

Conclusion

While green beans are a nutrient-rich and low-calorie vegetable, the addition of oil significantly impacts their caloric content. The answer to 'how many calories are in green beans with oil?' is not a single number but a variable influenced by the amount of oil, its type, and other added ingredients. By measuring your oil, choosing a preparation method wisely, and opting for low-calorie flavor enhancements, you can enjoy the delicious taste of green beans with oil while keeping your nutritional goals on track. For detailed nutritional information, consult a reliable source like the USDA database, as specific preparation can vary the figures.

USDA National Nutrient Database

Sources

Eat This Much: Green Beans with Olive Oil, Balsamic, and Garlic
Eat This Much: Green Beans with Olive Oil and Garlic
Healthline: Green Beans Nutrition: Health Information
NutritionValue.org: Green beans, fresh, cooked with oil
Times of India: Butter or Olive oil
Big Horn Olive Oil: Olive Oil vs Butter: Weight Loss Benefits
Hitchcock Farms: Steaming vs Boiling Vegetables: Which is Better?
Love and Lemons: Roasted Green Beans Recipe
Love and Lemons: How to Cook Fresh Green Beans Recipe
A Gouda Life: How to Cook Green Beans

Frequently Asked Questions

A single cup of raw green beans contains only about 31 calories, making them a very low-calorie and nutrient-dense vegetable.

Adding olive oil does not make green beans unhealthy, but it significantly increases the calorie count. Olive oil is a source of heart-healthy monounsaturated fats, and moderation is key to keeping the total calories in check.

Sautéing green beans in oil adds significant calories from fat, while steaming uses moist heat and adds no fat, resulting in a much lower-calorie final product.

A common recipe for sautéed green beans using one tablespoon of olive oil might result in approximately 155 calories per cup serving, with the oil accounting for most of those calories.

Canned green beans cooked with oil can have a different nutritional profile than fresh ones due to processing and added ingredients. Checking the nutritional information on the specific product is the most accurate approach.

Yes, using cooking spray is an excellent way to reduce calories while still getting a hint of fat flavor and preventing sticking. This is a great alternative for those watching their calorie intake.

Adding seasonings like garlic adds flavor with a minimal increase in calories. However, if cooked with extra butter or oil, the overall calorie count will go up.