How many calories are in grilled green beans? A simple guide to a healthy side dish

November 9, 2025 •

4 min read

One cup of raw green beans contains just 31 calories, making it a naturally low-calorie vegetable. But how many calories are in grilled green beans once you add oil, seasonings, and other ingredients during preparation? The final calorie count varies, and understanding the factors involved is key to keeping this side dish a healthy choice.

Quick Summary

The calorie count for grilled green beans depends heavily on the amount of added fats like oil and butter. Understand the nutritional benefits and discover simple cooking adjustments to create a flavorful, low-calorie side.

Key Points

Base Calories: Raw green beans are very low in calories, with one cup containing approximately 31 kcal, mainly from carbs and protein.
Oil Is the Key Factor: Most of the calories in grilled green beans come from added oils, with a typical serving ranging from 65-164 kcal depending on the amount used and other toppings.
Control Your Fat Intake: Use a minimal amount of heart-healthy oil, like a light spray or drizzle of olive oil, to keep the calorie count low.
Nutrient-Rich Profile: Green beans are high in vitamins (A, C, K), fiber, and minerals (manganese, potassium), offering significant health benefits like improved digestion and heart health.
Enhance Flavor Healthily: Add flavor with low-calorie ingredients like garlic powder, herbs, and lemon juice instead of high-fat options like cheese or bacon.
Grilling vs. Other Methods: While grilling adds char and flavor, methods like boiling can lead to the loss of some water-soluble vitamins. The key is controlling added fat in any preparation.

Understanding the Core Calorie Count

To understand the caloric value of grilled green beans, it's helpful to start with the vegetable itself. Green beans are a nutrient-dense food, low in calories and fat, but rich in vitamins, minerals, and fiber. The base calorie count is minimal, meaning any significant caloric increase comes from the additions made during the cooking process.

For example, one cup (about 100 grams) of raw green beans contains approximately 31 calories. When preparing to grill, ingredients such as olive oil, butter, and cheese are typically added, all of which contribute a high number of calories. Therefore, a serving of grilled green beans can range from 65 to over 150 calories, depending on the specific recipe and portion size. The amount and type of fat are the most significant factors influencing the total calorie count.

The Impact of Added Oils

Oil is a calorie-dense ingredient, providing about 120 calories per tablespoon. When preparing grilled green beans, the quantity of oil used will dramatically affect the final calorie total. A light drizzle of olive oil adds a healthy monounsaturated fat and boosts flavor, while an excessive amount can easily triple or quadruple the dish's caloric value. For the most health-conscious preparation, it is recommended to use just enough oil to lightly coat the beans and prevent them from sticking to the grill.

Seasonings and Toppings

While oil contributes the most calories, other additions also play a role. Toppings often used to enhance flavor and texture include:

Cheese: A sprinkle of Parmesan can add a savory flavor but also brings extra calories and sodium.
Nuts: Toasted almonds add a delicious crunch and healthy fats, but also add calories.
Butter: Using butter instead of oil will significantly increase the saturated fat and calorie content. Opting for a light brushing instead of a heavy coating helps manage this.
Bacon: Adding chopped bacon can make the dish more decadent, but it also increases the fat and calorie content considerably.

To maintain a low-calorie profile, stick to low-calorie seasonings such as garlic powder, black pepper, and herbs. A squeeze of fresh lemon juice or a dash of balsamic vinegar after grilling can also brighten flavors without adding excess calories.

Comparison of Green Bean Cooking Methods

The way you prepare your green beans is the most important factor for controlling the total calories and fat. Below is a comparison table showing the approximate nutritional impact of different cooking methods, all based on a 100-gram serving (about one cup).


Preparation Method	Approx. Calories (100g)	Primary Calorie Source	Notes
Raw	31 kcal	Carbohydrates and protein	Highest vitamin C content
Boiled	35-59 kcal	Carbohydrates and protein	Water-soluble vitamins may be reduced
Grilled (Light Oil)	50-70 kcal	Added oil	Great flavor, minimal calorie addition
Grilled (Heavy Oil & Toppings)	77-164 kcal	Added oil, cheese, etc.	Higher flavor, significantly more calories

Health Benefits of Green Beans

Regardless of the cooking method, green beans offer a host of health benefits. They are a rich source of vitamins A, C, and K, as well as minerals like manganese, potassium, and magnesium. The soluble fiber in green beans can help lower cholesterol and promote heart health, while their overall fiber content aids in digestion and helps regulate blood sugar levels. Their high nutrient-to-calorie ratio makes them a perfect food for weight management, helping you feel full longer without consuming excessive calories.

Tips for a Healthier Grilled Green Bean Dish

Here are some practical tips for enjoying flavorful grilled green beans while keeping the calorie count low:

Control the oil. Use a spray bottle for a fine, even mist of olive oil instead of pouring. This helps minimize the amount of fat used while ensuring even coverage.
Embrace bold, low-calorie seasonings. Utilize fresh minced garlic, onion powder, smoked paprika, or cumin for robust flavor without adding fat.
Finish with an acidic twist. A post-grilling squeeze of fresh lemon juice or a drizzle of balsamic glaze provides a tangy finish that enhances the flavor profile.
Use a grill basket. A grill basket or foil pouch can prevent smaller green beans from falling through the grates and ensures even cooking with minimal oil, preventing sticking.
Add other vegetables. Mix green beans with other low-calorie vegetables like cherry tomatoes, onions, or bell peppers in the grill basket for a more varied and nutritious side.

Conclusion: A Flexible and Nutritious Choice

In summary, the answer to "how many calories are in grilled green beans?" is not a fixed number, but rather a variable influenced by your preparation. The base vegetable is exceptionally low in calories and packed with essential nutrients, making it an excellent addition to almost any meal. By being mindful of the amount and type of oil and toppings used, you can enjoy this smoky, delicious side dish without compromising your dietary goals. Grilling is a fantastic cooking method that enhances the natural flavor of the beans, but simple modifications ensure it remains a healthy and waistline-friendly option. For more healthy cooking inspiration, check out the American Heart Association's resources on healthy cooking skills.

Frequently Asked Questions

To make grilled green beans low-calorie, use a light coating of a heart-healthy oil like olive oil or avocado oil. Enhance flavor with calorie-free seasonings such as minced garlic, black pepper, and herbs. Finishing with a squeeze of fresh lemon juice or a dash of vinegar also adds flavor without extra calories.

Both grilled and boiled green beans are healthy options. Boiling can leach some water-soluble vitamins (like Vitamin C and Folate), while grilling with oil can add fat and calories. Grilling typically retains more nutrients, and you can control the amount of added fat easily for a healthier result.

Restaurant-style grilled green beans vary greatly. Some chain restaurants add a significant amount of butter or oil, along with high-calorie toppings like bacon bits, increasing the calorie count considerably. To be safe, ask about the preparation or opt for home-cooked versions where you can control the ingredients.

A 100g serving of raw green beans contains about 31 calories. The cooking process itself doesn't add calories unless ingredients like oil or butter are included. Depending on the method, the final calorie count can remain similar (boiled) or increase significantly (grilled with oil or fried).

Some water-soluble nutrients, such as Vitamin C and some B vitamins, can be reduced when green beans are cooked, especially if they are boiled. However, the overall health benefits remain, and cooking can make some nutrients easier for the body to absorb.

Yes, when prepared with minimal added fats, grilled green beans are an excellent food for weight management. They are low in calories and high in filling fiber, which helps you feel full longer and can reduce overall calorie intake.

Grilling can be a very healthy cooking method, as it often requires little to no added oil and can lock in nutrients and moisture. For vegetables, it enhances flavor without adding excess calories, though it is important not to overcook them to the point of charring, which can decrease nutritional value.