Green beans, also known as string beans or French beans, are a popular vegetable served in everything from roast dinners to salads and stir-fries. Their crisp texture and mild taste make them incredibly versatile, but they’re also valued for their low calorie content. Whether boiled, steamed, or stir-fried, green beans are one of the most diet-friendly vegetables you can include on your plate.

Calories by Portion and Cooking Method

A 100-gram serving of raw green beans contains around 31 calories. When boiled or steamed without added fats, the calorie count remains essentially the same, as the cooking process does not significantly alter their energy content. If green beans are stir-fried in oil or butter, the calorie total increases depending on how much fat is used. A portion cooked with a teaspoon of olive oil, for example, can rise to around 70 calories.

In a standard portion of 80 grams—the typical vegetable serving size used in UK dietary guidelines—green beans provide roughly 25 calories when prepared without oil. This makes them ideal for calorie-controlled diets and a helpful way to add volume and fibre to meals without significantly increasing energy intake.

Nutritional Breakdown of Green Beans

Green beans are low in fat, low in sugar, and provide a modest amount of protein and carbohydrates. In a 100-gram cooked portion, you’ll find around 7 grams of carbohydrates, of which roughly 3 grams are fibre and 2 grams are natural sugars. Protein comes in at just under 2 grams, and fat content is negligible unless added during cooking.

They are a good source of vitamin C, vitamin K, and folate, as well as minerals like iron, manganese, and potassium. Green beans also contain plant compounds such as flavonoids and carotenoids, which act as antioxidants in the body. While not nutrient-dense in the same way as leafy greens, they provide a solid mix of vitamins and contribute positively to a varied diet.

Benefits of Green Beans

One of the most notable benefits of green beans is their low calorie density. They offer a way to increase the volume of a meal without adding many calories, which is especially useful for weight management. The fibre content helps promote satiety, supports digestion, and can contribute to blood sugar control.

Green beans also support bone health through their vitamin K and silicon content. Their antioxidants may reduce inflammation and support general immune function. Because they are naturally low in sodium, sugar, and fat, green beans are appropriate for people with diabetes, high blood pressure, or those following heart-healthy diets.

Downsides of Green Beans

Green beans are generally well-tolerated, but they do contain lectins—natural compounds that can interfere with digestion when eaten raw in large quantities. Cooking neutralises these compounds, making the beans safe and easy to digest. Canned or pre-seasoned green beans may also come with added salt or preservatives, so it's important to check labels if you're monitoring sodium intake.

In terms of overall nutrient density, green beans are not as packed with vitamins as some darker greens like kale or spinach, but they still play a valuable role in a balanced diet when eaten in rotation with other vegetables.

Dietary Impact and the Glycaemic Index

Green beans have a low glycaemic index, generally under 30, making them a good choice for blood sugar stability. Their carbohydrate content is modest, and the presence of fibre slows down digestion and sugar absorption. For people with diabetes or anyone following a low-GI diet, green beans are a safe and nutritious side option.

Their low energy and high water content also mean they have minimal impact on blood glucose levels when eaten in realistic portions. They can help balance higher-GI foods on a plate by adding fibre and bulk without increasing insulin demand.

How Green Beans Are Prepared

Green beans are typically trimmed at both ends before cooking. They can be boiled, steamed, stir-fried, roasted, or even air-fried depending on the desired texture. The key to preserving their nutrients is to avoid overcooking, which can cause them to lose both colour and some of their vitamin content—particularly vitamin C.

In some cuisines, green beans are tossed with oil, garlic, or soy sauce for added flavour. While these additions enhance taste, they also increase the overall calorie content. For the healthiest results, green beans are best lightly steamed or sautéed with minimal oil and seasoning.

Healthier Ways to Enjoy Green Beans

To keep green beans low in calories, steam or boil them and season with herbs, lemon juice, or a sprinkle of sea salt. If you prefer a richer taste, use a small amount of olive oil or toss them with toasted almonds or sesame seeds for texture without going overboard on calories.

In salads, blanched green beans add crunch and colour without overpowering other ingredients. In cooked meals, they pair well with lean proteins like chicken or fish and can bulk up stir-fries and casseroles for very few extra calories.

Summary

Green beans contain around 31 calories per 100 grams and are an excellent choice for those seeking a low-calorie, nutrient-rich vegetable. They are high in fibre, low on the glycaemic index, and packed with vitamins and antioxidants that support overall health. While simple on their own, green beans can be prepared in countless ways to suit any diet or flavour preference. Whether you’re counting calories, controlling blood sugar, or just looking to eat more vegetables, green beans are a reliable and nutritious option to include in your daily meals.

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