How Many Calories in Green Beans? Nutrition Facts & Macros
A cup of green beans (110 g) has 34 calories
Protein 2g · Carbs 7.7g · Fat 0.2g
Green beans are a low-calorie vegetable with just 31 kcal per 100 g, making them an excellent choice for volume eating. They provide 2.7 g of fiber and 12.2 mg of vitamin C per 100 g, supporting digestion and immune function. Popular as a side dish, green beans are versatile — great steamed, sauteed, or in casseroles. Raw green beans are about 90% water by weight.
130 kJ · per 100g · Water: 90.32 g
Calorie Calculator: Green Beans
110 g Green Beans contains 34 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (110 g) | 34 kcal | 2g | 7.7g | 0.2g |
| 1 handful / ~10 beans (50 g) | 16 kcal | 0.9g | 3.5g | 0.1g |
| 100 grams | 31 kcal | 1.8g | 7g | 0.2g |
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Green Beans — Nutrition Facts
| Green Beans | per 100g |
|---|---|
| Calories | 31 kcal |
| Protein | 1.83 g |
| Fat | 0.22 g |
| Carbs | 6.97 g |
| Fiber | 2.7 g |
| Sugar | 3.26 g |
| Sodium | 6 mg |
| Potassium | 211 mg |
| Magnesium | 25 mg |
| Phosphorus | 38 mg |
| Vitamin C | 12.2 mg |
| Vitamin B6 | 0.141 mg |
| Folate | 33 mcg |
| Manganese | 0.216 mg |
| Water | 90.32 g |
Source: USDA FoodData Central (FDC ID: 169961) · Data verified April 2026
Variations
Raw green beans
31 kcal per 100 g — the default raw form. Protein 1.83 g, carbs 6.97 g, fat 0.22 g per 100 g. Crisp texture, best for salads or quick steaming. Contains 12.2 mg vitamin C per 100 g.
Steamed / boiled green beans
~35 kcal per 100 g — slightly more concentrated due to water loss during cooking. Protein 1.89 g, carbs 7.88 g, fat 0.28 g per 100 g. Softer texture, slightly reduced vitamin C. Steaming retains more nutrients than boiling.
Canned green beans
~20 kcal per 100 g — fewer calories due to extended water absorption during canning. Softer texture with more sodium from brining. Drain and rinse to reduce sodium. Convenient but lower in vitamin C than fresh or steamed.
Dietary Perspectives
For Weight Loss
Excellent for weight loss — only 31 kcal per 100 g with 2.7 g of fiber and 90% water content. A full cup (110 g) has just 34 calories, letting you eat large volumes as a filling side dish. Very low sodium (6 mg raw) and virtually fat-free (0.22 g). Great for high-volume, low-calorie eating alongside any protein.
For Athletic Performance
Not a significant calorie or protein source for athletic performance — 1.83 g protein and 31 kcal per 100 g. However, green beans provide 12.2 mg vitamin C for recovery, 211 mg potassium, and 25 mg magnesium per 100 g. Best used as a nutrient-dense, low-calorie side dish in regular meals rather than around workouts.
For Keto
Good for keto — 4.27 g net carbs per 100 g (6.97 g total minus 2.7 g fiber). A cup (110 g) has about 4.7 g net carbs, fitting within most daily keto limits. Moderate on keto — not as low as leafy greens or asparagus, but acceptable as a regular side. Sauteed in butter or olive oil is a classic keto preparation. Pair with fatty protein for a satisfying keto meal.
Frequently Asked Questions
How many calories are in green beans?
A cup of raw green beans (110 g) contains about 34 calories. Per 100 g, raw green beans have 31 calories. A small handful (~10 beans, 50 g) has about 16 calories. Green beans are one of the lower-calorie vegetables, comparable to asparagus (20 kcal) and broccoli (34 kcal).
Are green beans healthy?
Yes — green beans are a nutritious, low-calorie vegetable. Per 100 g they provide 2.7 g of fiber, 12.2 mg of vitamin C (14% DV), 211 mg of potassium, 25 mg of magnesium, and 33 mcg of folate. They contain zero cholesterol and very little sodium (6 mg). The combination of fiber, vitamins, and minerals makes them a great addition to any diet.
How many carbs are in green beans?
Per 100 g, raw green beans contain 6.97 g of total carbohydrates, of which 3.26 g is sugar and 2.7 g is fiber. That gives about 4.27 g of net carbs per 100 g. A cup (110 g) has about 7.7 g total carbs and 4.7 g net carbs. Lower in carbs than peas (14.45 g) but higher than asparagus (3.88 g).
Are green beans good for weight loss?
Green beans are excellent for weight loss. At just 31 calories per 100 g with 2.7 g of fiber and 90% water content, they provide high volume and satiety for very few calories. A full cup (110 g) has only 34 calories. You can eat large portions as a side dish without significantly impacting your calorie budget. Very low in sodium (6 mg raw) and virtually fat-free (0.22 g).
Green beans vs broccoli — which is healthier?
Both are excellent low-calorie vegetables. Broccoli has slightly more calories (34 vs 31 kcal per 100 g) but significantly more protein (2.82 vs 1.83 g), more vitamin C (89.2 vs 12.2 mg), and more potassium (316 vs 211 mg). Green beans have slightly more fiber (2.7 vs 2.6 g) and less sodium. Broccoli edges ahead nutritionally, but green beans are a great complementary vegetable.
Are green beans keto-friendly?
Green beans are moderately keto-friendly with 4.27 g of net carbs per 100 g (6.97 g total minus 2.7 g fiber). A cup (110 g) has about 4.7 g net carbs, which fits within most keto daily limits. They are not as low as leafy greens or asparagus (1.78 g net carbs), but they work well as a keto side dish — especially sauteed in butter or olive oil.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Green Beans | 31 | 1.83g | 6.97g | 0.22g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Green Peas (Fresh) | 81 | 5.42g | 14.45g | 0.4g |
| Asparagus (Raw) | 20 | 2.2g | 3.88g | 0.12g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
per 100g
Per 100 g, green beans have 31 kcal with 1.83 g protein — fewer calories than broccoli (34 kcal) but also less protein. Compared to green peas (81 kcal, 5.42 g protein), green beans are much lower in both calories and carbs, making them a better choice for low-carb diets.
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