Green Beans Nutrition Facts and Health Benefits
Green beans are a nutrient-dense vegetable with a variety of health benefits. Often referred to as snap beans or string beans, green beans are low in calories and rich in vitamins, minerals and antioxidants.
When incorporating green beans into a healthy diet, one common question is: how many calories are in 1 cup of green beans? Below is a detailed overview of green bean nutrition facts, calories, and reasons to add more of this veggie to your diet.
Green Beans Nutrient Profile
One cup (125g) of raw, snap green beans contains:
- Calories: 31
- Protein: 1.8g
- Carbs: 7.1g
- Fiber: 3.4g
- Sugar: 3g
- Fat: 0.1g
- Vitamin C: 14% DV
- Vitamin K: 15% DV
- Manganese: 12% DV
- Vitamin A: 11% DV
Green beans also contain good amounts of folate, iron, potassium, niacin, riboflavin, thiamine, magnesium, phosphorus, copper, omega-3 fats, and calcium.
Low Calorie Count
With only 31 calories per cup, green beans are an ideal low-calorie food. Adding them to your diet can help reduce overall calorie intake for weight management.
High in Fiber
A 1-cup serving provides 3g of fiber, supporting digestion and feeding the healthy bacteria in your gut microbiome. The fiber also promotes feelings of fullness.
Rich in Antioxidants
Green beans contain various antioxidants like kaempferol and quercetin. These compounds fight free radical damage and lower inflammation in the body.
Calories in Different Serving Sizes of Green Beans
The number of calories in green beans depends on the serving size. Here is the breakdown for different portions:
1 Cup Raw Green Beans
There are 31 calories in 1 cup or 125g of raw green beans.
1 Cup Cooked Green Beans
Cooking green beans causes some water loss, so there are 44 calories in 1 cup or 125g of cooked green beans.
10 Raw Green Beans
Snacking on 10 medium raw green beans provides about 13 calories.
100g Raw Green Beans
A 100g portion contains 25 calories whether raw or cooked since this is measured by weight.
1 lb Raw Green Beans
One pound or 454g of raw beans contains around 124 calories.
10 oz Frozen Green Beans
There are 78 calories in a 10 oz or 284g bag of frozen green beans.
Calories in Green Beans from Different Preparation Methods
Cooking and preparing green beans in various ways can slightly alter their calorie contents. Here is a comparison of different cooking methods:
Raw
Raw green beans are very low in calories at just 31 per cup. Enjoy them fresh or add them to salads.
Boiled
Boiling green beans causes some water loss, resulting in 44 calories per cup boiled.
Steamed
Steaming also brings the calorie count up slightly to around 40 per cup.
Sauteed or Stir-Fried
Sauteeing beans adds a bit of oil, coming out to about 50 calories per cup.
Roasted
Roasting or grilling beans in the oven will have about 50 calories per cup.
Canned or Pickled
Canned and pickled green beans are higher in calories at 60-70 per cup.
Tips for Cooking Green Beans
Here are some simple tips for preparing fresh green beans:
Look for Crisp, Firm Beans
Choose fresh green beans that are bright green and snap easily. Avoid mushy or limp beans.
Store Properly
Place raw beans in a plastic bag in the fridge for 3-5 days. Do not wash before storing.
Wash and Trim Ends
Rinse under cool water. Trim the stem and tip ends before cooking.
Steam, Saute, or Roast
Steaming, stir-frying, or roasting are fast and retain the most nutrients.
Do Not Overcook
Cook beans until tender but still crisp. Do not overcook into a mushy consistency.
Season as Desired
Flavor beans with herbs, spices, lemon, garlic, olive oil, or sauces.
Health Benefits of Green Beans
Some of the top health benefits of green beans include:
Help Manage Weight
Very low in calories and high in fiber, green beans can aid weight loss and maintenance.
Control Blood Sugar
The fiber slows digestion, preventing spikes and crashes in blood sugar levels.
Lower Cholesterol
Soluble fiber binds to bile acids that contain cholesterol, removing them from the body.
Reduce Cancer Risk
Antioxidants protect against cellular damage. Green beans are especially high in carotenoids.
Improve Digestion
The fiber feeds beneficial gut bacteria and prevents constipation and stomach issues.
Support Bone Health
Important nutrients like vitamin K, calcium, and silicon increase bone mineral density.
Boost Immunity
Antioxidants, vitamin C, and other nutrients strengthen the immune system.
Protect Eye Health
Lutein, zeaxanthin, vitamin C and A prevent macular degeneration and vision loss.
Drawbacks and Things to Consider
Green beans are safe for most people, but there are some things to keep in mind:
Pesticides
If concerned, choose organic green beans or wash carefully before cooking.
Gas and Bloating
Green beans may cause intestinal gas and discomfort when eaten in very large amounts.
Allergies
Green beans belong to the nightshade family and may trigger reactions in those with sensitivities.
Kidney Stones
The oxalic acid content may aggravate kidney issues in those prone to developing stones.
Salts
Avoid canned and pickled green beans high in added sodium, sugar, and preservatives.
Incorporating Green Beans Into Meals
There are many easy and delicious ways to enjoy green beans:
Salads
Toss raw or quickly blanched beans into green, potato, pasta, or grain-based salads.
Side Dishes
Saute green beans alone or mix with other colorful veggies as a side dish.
Soup Ingredient
Add green beans to soups like chicken noodle, minestrone, or lentil soups.
With Eggs
Make a scramble with eggs, green beans, onions, garlic, tomatoes, and spices.
Casseroles
Incorporate green beans into casseroles, gratins, and bakes like green bean casserole.
Snacks
Enjoy a handful of raw green beans with hummus, bean dip, or low-fat ranch dressing.
Simple Green Bean Recipes
Here are 3 quick and easy green bean recipe ideas:
Lemon Garlic Green Beans
Saute green beans with olive oil, garlic, lemon juice and zest, salt, and pepper.
Sweet & Spicy Green Beans
Toss raw green beans with olive oil, apple cider vinegar, sea salt, crushed red pepper, and brown sugar.
Green Bean & Cherry Tomato Salad
Mix blanched green beans with halved cherry tomatoes, feta cheese, olive oil, fresh basil, and balsamic vinaigrette.
The Bottom Line
At just 30 calories per cup, green beans are a nutritious low-calorie addition to any diet. Raw, cooked, canned, or frozen green beans provide important vitamins, minerals, fiber, and antioxidants with very few calories. Incorporating green beans into salads, sides, snacks, and entrees provides immense nutritional benefits.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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