Calorie Chart / Vegetables / Green beans
How Many Calories Are in Green beans?
Calculation of the nutritional value & Recommended Dietary Intake of green beans
For g and a calorie requirement of kcal
| Calories 52 kcal | Proteins 4 g | Lipids 0.4 g | Carbohydrates 8 g |
| 3% | 5% | 1% | 3% |
Health benefits of green beans
Green beans - 100g
Calories 26 kcal
Proteins 2 g
Lipids 0.2 g
Carbohydrates 4 g
With only 26 kcal per 100 g, green beans are clearly a low-calorie vegetable. This very modest calorie contribution makes them a practical base for any energy-controlled plan, whether the goal is weight loss, weight maintenance, or simply reducing calories at dinner.
Beyond their low-calorie profile, green beans provide a noteworthy amount of vitamin C, vitamin K, and folate (B9), along with minerals such as manganese, magnesium, and a little iron. The insoluble and soluble fibre they contain promotes satiety without adding many calories, supports bowel regularity, and helps stabilize post-meal blood sugar. Their natural antioxidants (notably carotenoids and flavonols) are being studied for supposed protective effects on cellular aging—research is still ongoing, so these benefits should be considered "supposed."
Originally domesticated in Central and South America, green beans reached Europe in the 16th century. At that time, they were prized more for their seeds; eating the whole pod spread later, boosting their popularity as a low-calorie side dish. Thanks to their tender pod, they cook quickly, letting you prepare a filling plate with very few calories in minutes.
Tips for incorporating green beans into a balanced diet
If you need to keep calories in check at lunch, pair steamed green beans with a grilled fillet of salmon and a squeeze of lemon. You will obtain a complete plate rich in protein and omega-3 while still controlling calories.
For an easy meal-prep box, mix blanched green beans with cooked quinoa, cherry tomatoes, and diced chicken breast. Add a teaspoon of vinaigrette; one teaspoon keeps calories low while adding flavour.
You can also toss cold green beans into a salad with toasted almond slivers, a handful of cherry tomatoes, and fresh basil. The nuts add crunch and healthy lipids, yet the overall calorie count remains moderate.
Craving something warm? Stir-fry green beans with a garlic-soy glaze and serve alongside a portion of brown rice. Compared with fries or mashed potatoes, this combo cuts calories considerably and delivers more fibre.
Frequently Asked Questions
- How many calories are in green beans?
- There are 26 kcal per 100 g.
- Are green beans good for low-calorie diets?
- Yes, their 26 kcal per 100 g means they add bulk to meals without piling on calories.
- Do green beans lose nutrients when cooked?
- Quick steaming preserves vitamins with minimal impact on calories or micronutrients; long boiling may lower vitamin C.
- Can I eat green beans raw to save calories?
- Raw pods keep the same calorie count but can be harder to digest; light blanching keeps calories identical while improving texture.
- Which seasoning keeps calories low?
- Lemon juice, fresh herbs, or a teaspoon of soy sauce add flavour for almost zero extra calories.
- Are canned green beans higher in calories?
- Canned varieties have roughly the same calories; check labels for added sugar or fat that could increase calories slightly.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
