Calories in Green Beans: Nutrition Facts & Serving Sizes
Per 1 cup 1/2" pieces (100g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Green beans are a low-calorie vegetable that delivers solid micronutrients for minimal caloric investment. One cup (100g) contains just 31 calories with 1.8g protein, 7g carbs, and 0.2g fat. The fiber content of 2.7g per 100g helps fill you up and supports digestion. The standout micronutrient is vitamin K at 43mcg per 100g, which plays a key role in blood clotting and bone metabolism. Green beans also deliver 211mg of potassium, 12.2mg of vitamin C, 37mg of calcium, and 33mcg of folate per 100g. Ten green beans (55g) come in at just 17 calories, making them an ideal food to bulk up your plate during a cut without adding significant calories. They cook quickly, work in stir-fries, and pair well with almost any protein source.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 10 beans (4" long) (55g) | 17.1 | 1g | 3.9g | 0.1g | 1.5g |
| 1 cup 1/2" pieces (100g) | 31 | 1.8g | 7g | 0.2g | 2.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 31 | 2% |
| Protein | 1.8g | 4% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 7g | 3% |
| Dietary Fiber | 2.7g | 10% |
| Sugars | 3.3g | 7% |
| Sodium | 6mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 37mg | 3% |
| Iron | 1mg | 6% |
| Potassium | 211mg | 4% |
| Vitamin A | 35mcg | 4% |
| Vitamin C | 12.2mg | 14% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 25mg | 6% |
| Phosphorus | 38mg | 3% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.6mcg | 1% |
| Folate | 33mcg | 8% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Green Beans
Green beans are a workhorse vegetable for anyone managing their calories. At just 31 calories per cup, they provide real volume to a meal without denting your daily calorie budget. This makes them particularly valuable during a fat-loss phase when you need to feel full while eating less.
The vitamin K content (43mcg per 100g) stands out as a key micronutrient for bone health and blood coagulation. If you are lifting heavy, bone density is not just a long-term concern but an active factor in your ability to handle load. Folate (33mcg per 100g) supports DNA synthesis and red blood cell formation, contributing to energy levels and recovery.
Green beans provide 211mg of potassium per 100g, an electrolyte that supports proper muscle contractions and helps offset sodium intake. The 12.2mg of vitamin C per 100g contributes to collagen production, which is relevant for joint health in the context of regular training. The 2.7g of fiber per cup slows digestion, helps regulate blood sugar, and promotes a healthy gut microbiome. For a low-calorie vegetable, green beans punch well above their weight nutritionally.
Dietary Considerations
Green beans are vegan, gluten-free, dairy-free, and paleo-compatible. At 31 calories per 100g with only 7g of carbs, they fit easily into ketogenic, low-carb, and calorie-deficit diets. They are a high-volume, low-calorie food that is ideal for weight loss. There is no sodium concern with fresh or frozen green beans, though canned versions can be high in sodium. Green beans are one of the few vegetables that are filling enough to serve as a primary side dish during a cut while keeping total calorie intake in check.
Daily Intake (100g)
100g of green beans provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in green beans?
Green beans contain 31 calories per 100g. Ten green beans (4 inches long, about 55g) have roughly 17 calories. A full cup of green bean pieces also weighs 100g and contains 31 calories.
Are green beans good for weight loss?
Yes, green beans are excellent for weight loss. At just 31 calories per cup with 2.7g of fiber, they are a high-volume, low-calorie food that helps you feel full. You can eat a large portion without significantly impacting your calorie budget.
How much protein is in green beans?
Green beans contain 1.8g of protein per 100g. They are not a primary protein source, but they contribute modest protein to meals. Pair them with chicken, fish, or eggs to meet your daily protein targets.
Are green beans keto-friendly?
Yes. Green beans have only 7g of carbs per 100g with 2.7g of fiber, giving a net carb count of around 4.3g per 100g. This makes them one of the most keto-compatible vegetables available.
What vitamins are in green beans?
Green beans are notably high in vitamin K (43mcg per 100g) and provide vitamin C (12.2mg), folate (33mcg), vitamin A (35mcg), potassium (211mg), and calcium (37mg) per 100g.
Are canned green beans as healthy as fresh?
Fresh and frozen green beans retain more nutrients. Canned green beans can be high in sodium, sometimes exceeding 300mg per serving. If using canned, rinse them before eating to reduce sodium content. Nutritional values otherwise remain similar.
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