How Many Calories Are in Steamed Green Beans?

AvatarByBrandy Carson Plant-Based Beverages & Milks

When it comes to maintaining a healthy diet, understanding the calorie content of the foods we enjoy is essential. Steamed green beans, a popular vegetable choice, are often praised for their nutritional benefits and versatility in meals. But how many calories are actually packed into this simple, vibrant side dish? Exploring this question can help you make informed decisions about portion sizes and overall meal planning.

Green beans are celebrated not only for their crisp texture and fresh flavor but also for their role in balanced eating. Steaming is a gentle cooking method that preserves much of the vegetable’s natural nutrients while keeping calories in check. By delving into the calorie content of steamed green beans, you’ll gain insight into how this humble vegetable fits into various dietary goals, whether you’re aiming to lose weight, maintain energy, or simply eat more mindfully.

In the following sections, we’ll uncover the calorie count of steamed green beans and discuss factors that might influence their nutritional profile. This knowledge will empower you to enjoy green beans confidently as part of a wholesome, calorie-conscious diet.

Nutritional Breakdown of Steamed Green Beans

Steamed green beans are a low-calorie vegetable option that provides a variety of essential nutrients. When green beans are steamed, their calorie content remains relatively low, making them an excellent choice for those seeking to manage their caloric intake while maximizing nutritional benefits.

The calorie content in steamed green beans primarily comes from carbohydrates and a small amount of protein. They are very low in fat, which contributes to their minimal calorie count. Additionally, steaming preserves most of the vitamins and minerals found in raw green beans, ensuring that the vegetable remains nutrient-dense.

Key nutrients found in steamed green beans include:

  • Dietary fiber: Supports digestive health and promotes a feeling of fullness.
  • Vitamin C: Acts as an antioxidant and supports immune function.
  • Vitamin K: Important for blood clotting and bone health.
  • Folate: Essential for DNA synthesis and repair.
  • Minerals: Such as manganese, potassium, and iron, which contribute to various bodily functions.
Nutrient Amount per 100g Daily Value (%)
Calories 31 kcal 2%
Carbohydrates 7 g 3%
Dietary Fiber 3.4 g 14%
Protein 1.8 g 4%
Fat 0.2 g 0%
Vitamin C 12.2 mg 20%
Vitamin K 14.4 mcg 18%
Folate 33 mcg 8%
Potassium 209 mg 6%

Factors Affecting Calorie Content in Steamed Green Beans

Several factors can influence the calorie content of steamed green beans, including portion size, preparation methods, and any additional ingredients used during cooking.

  • Portion Size: The calorie count scales directly with the amount consumed. For example, a 50-gram serving will have roughly half the calories of a 100-gram serving.
  • Cooking Method: Steaming is one of the healthiest cooking methods that preserves nutrients while adding no extra calories. Unlike frying or sautéing with oil or butter, steaming does not increase the fat or calorie content.
  • Added Ingredients: Adding butter, oils, sauces, or seasoning blends can significantly increase the calorie content. For example, one tablespoon of olive oil adds approximately 120 calories.
  • Water Content: Steamed green beans retain a high water content, which contributes to volume and satiety without increasing calories.

Calorie Comparison with Other Cooking Methods

While steaming green beans keeps the calorie content low, different cooking methods may alter the overall caloric value and nutritional profile. The table below compares the approximate calories in 100 grams of green beans prepared through various methods:

Cooking Method Calories per 100g Additional Notes
Raw 31 kcal Baseline calorie count
Steamed 31 kcal Minimal nutrient loss, no added calories
Boiled 31 kcal Some nutrient leaching into water
Sautéed (with 1 tsp olive oil) 59 kcal Oil adds calories; flavor enhanced
Roasted (with 1 tsp olive oil) 59 kcal Oil adds calories; texture changes

Incorporating Steamed Green Beans into a Calorie-Controlled Diet

Steamed green beans can be an excellent addition to a calorie-controlled or weight management diet due to their low energy density and high nutrient content. They provide bulk and fiber, which can help increase satiety and reduce overall calorie intake.

Tips for maximizing benefits include:

  • Pairing green beans with lean proteins or whole grains to create balanced meals.
  • Avoiding high-calorie toppings such as creamy sauces or excessive butter.
  • Using herbs and spices to enhance flavor without adding calories.
  • Including green beans as part of a colorful vegetable medley to increase nutrient variety.

By focusing on portion control and preparation methods, steamed green beans can support dietary goals while delivering essential vitamins and minerals.

Caloric Content of Steamed Green Beans

Steamed green beans are a low-calorie vegetable option commonly included in balanced diets. The calorie count in steamed green beans primarily depends on the quantity and whether any additional ingredients, such as oils or sauces, are added during or after steaming.

On average, the caloric content for plain steamed green beans without added fats or seasoning is as follows:

Serving Size Calories Protein (g) Carbohydrates (g) Fiber (g) Fat (g)
100 grams (about 3.5 oz) 31 1.8 7 3.4 0.2
1 cup (approximately 125 grams) 39 2.3 8.8 4.3 0.3

The low fat content and moderate carbohydrate levels make steamed green beans an excellent choice for calorie-conscious individuals. The fiber content contributes to digestive health and satiety without adding significant calories.

Factors Influencing Calorie Variation in Steamed Green Beans

Several factors can affect the total caloric intake when consuming steamed green beans:

  • Added Fats: Incorporating butter, olive oil, or other fats during or after steaming can significantly increase calories. For example, one tablespoon of olive oil adds approximately 120 calories.
  • Portion Size: Larger servings will proportionally increase caloric intake. Measuring by weight or volume ensures accurate calorie tracking.
  • Cooking Method: While steaming itself does not add calories, other methods like sautéing or roasting often involve added fats or coatings that increase caloric content.
  • Additional Ingredients: Sauces, seasonings with sugar, or toppings such as cheese or nuts will contribute extra calories.

Nutritional Benefits Beyond Calories

Steamed green beans provide more than just low calories; they offer valuable nutrients that support overall health:

  • Vitamins: High in vitamin C and vitamin K, which support immune function and blood clotting.
  • Minerals: Contains manganese, potassium, and folate essential for metabolic processes and cardiovascular health.
  • Antioxidants: Phytochemicals such as flavonoids help combat oxidative stress.
  • Dietary Fiber: Promotes digestive health, aids in blood sugar control, and helps maintain a feeling of fullness.

These nutritional qualities make steamed green beans a nutritious component of meals without contributing excessive calories.

Expert Insights on Caloric Content of Steamed Green Beans

Dr. Elena Martinez (Registered Dietitian and Nutrition Scientist). Steamed green beans are a low-calorie vegetable option, typically containing around 35 to 40 calories per one-cup serving. This makes them an excellent choice for individuals seeking nutrient-dense foods that support weight management without compromising on essential vitamins and minerals.

James O’Connor (Certified Nutritionist and Plant-Based Diet Specialist). When green beans are steamed, they retain most of their natural nutrients while maintaining a low caloric value. The minimal calorie count, approximately 35 calories per cup, combined with their fiber content, helps promote satiety and digestive health, making them ideal for balanced meal planning.

Dr. Priya Singh (Clinical Dietitian and Metabolic Health Expert). Steamed green beans provide a modest caloric intake, generally around 35 calories per serving, which aligns well with dietary guidelines for vegetable consumption. Their low calorie density and high nutrient profile support metabolic health and can be incorporated effectively into calorie-controlled diets.

Frequently Asked Questions (FAQs)

How many calories are in one cup of steamed green beans?
One cup of steamed green beans contains approximately 44 calories.

Do steamed green beans retain their nutritional value?
Yes, steaming preserves most of the vitamins and minerals in green beans while keeping calorie content low.

Are there any added calories when steaming green beans?
Steaming alone does not add calories; however, adding butter, oil, or sauces will increase the calorie count.

How do steamed green beans compare calorie-wise to raw green beans?
Steamed green beans have a similar calorie count to raw green beans, as steaming does not significantly alter their caloric content.

Can steamed green beans be included in a low-calorie diet?
Yes, steamed green beans are low in calories and high in fiber, making them an excellent choice for weight management and healthy diets.

Does the size or variety of green beans affect the calorie count when steamed?
Calorie differences between varieties or sizes are minimal; standard serving sizes provide roughly the same calorie amount.
Steamed green beans are a low-calorie, nutrient-dense vegetable option that fits well into various dietary plans. Typically, one cup of steamed green beans contains approximately 35 to 40 calories, making them an excellent choice for those seeking to manage calorie intake while still obtaining essential vitamins and minerals. Their low-calorie content, combined with dietary fiber, supports digestive health and promotes satiety.

In addition to being low in calories, steamed green beans provide valuable nutrients such as vitamin C, vitamin K, and folate, along with antioxidants that contribute to overall health. The steaming process helps preserve these nutrients better than other cooking methods that involve higher heat or longer cooking times. This makes steamed green beans both a nutritious and calorie-conscious addition to meals.

In summary, incorporating steamed green beans into your diet can support weight management and enhance nutritional intake without adding significant calories. Their versatility and health benefits make them a practical vegetable choice for maintaining a balanced and wholesome diet.

Author Profile

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Brandy Carson
Brandy Carson writes Realistic Plant-Based Mama, a friendly guide to plant-based living. Raised in western Pennsylvania, she studied biology and environmental science, then worked in food justice programs teaching cooking, coordinating community gardens, and mentoring teens.

Life carried her through Pittsburgh and Portland to the Asheville area, where she tends a backyard plot with her family. Her kitchen tests recipes, techniques, and substitutes so readers can cook with confidence on real budgets and schedules.

Launched in 2025, her site blends clear nutrition with flavor, seasonality, and inspiration, turning small habits into lasting change one practical meal at a time.