Green beans give you a lot of food for very few calories.
Half a pound (that's one serving) is only 66 calories. 4 grams of protein. 6 grams of fiber. Add 1 teaspoon of oil and you're at about 100 calories.
That's volume eating.
You might see them called green beans, string beans, or snap beans. Same thing, different names. This guide covers the macros, serving sizes, how much green beans shrink after cooking, and how they fit into a balanced meal.
Jump to:
- Green Beans Nutrition Breakdown
- Green Beans Nutrition: Serving Sizes
- Green Beans Nutrition: Raw vs Cooked Portions
- With Cooking Oil
- How to Select Green Beans
- Where to Buy Green Beans
- How to Store Green Beans
- Green Beans vs Okra
- Other Ways to Cook Green Beans
- Green Beans in a Balanced Thali
- Oven Roasted Green Beans Fry Recipe
- Frequently Asked Questions
- Final Thoughts
Green Beans Nutrition Breakdown
Here's the macro breakdown for raw green beans:
| Per | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| 100g | 34 | 1.97 | 3 | .28 | 7.41 |
Source: USDA FoodData Central
Green Beans Nutrition: Serving Sizes
How much green beans is one serving? It depends on how you're building your plate.
| Amount | Serving | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| 100g | 100g | 34 | 2.0 | 3 | 0.3 | 7.4 |
| ¼ lb | 113g* | 38.4 | 2.2 | 3.4 | 0.3 | 8.4 |
| ½ lb | 227g* | 77.2 | 4.5 | 6.8 | 0.6 | 16.8 |
| 1 lb | 454g* | 154.4 | 8.9 | 13.6 | 1.3 | 33.6 |
*Serving size adjusted from original recipe
Practical serving guidance:
½ pound per person if green beans are your main vegetable.
¼ pound per person if you have multiple sides.
One pound of raw green beans makes 2 generous servings or 4 lighter servings.
Green Beans Nutrition: Raw vs Cooked Portions
Green beans shrink when cooked. How much depends on whether you're using fresh or frozen, your cooking method, and how long you cook them.
Here's how much you'll end up with from 1 pound (454g) raw:
| Method | Cooked Weight | Shrinkage |
|---|---|---|
| Frozen oven (30 min at 425°F) | ~310g | 32% |
| Fresh stovetop | ~330g | 27% |
| Fresh oven (less crispy) | ~270 to 320g | 30 to 40% |
| Fresh oven (very crispy) | ~110g | 76% |
Note: These numbers are from my test batches. After testing multiple methods, frozen oven is my winner. The 310g (32% shrinkage) is from my perfected recipe: 1 pound of frozen green beans baked at 425°F for 30 minutes, flipping halfway. That's 155g per serving if you're making 2 servings.
The 76% shrinkage for fresh oven was from cooking until very crispy. If you take them out earlier, you'll keep more volume.
Don't let the smaller cooked weight fool you. The calories stay the same. You're just eating a more concentrated version.
With Cooking Oil
Most green bean recipes use some oil. Here's what that adds:
| Oil Amount | Calories Added | Total (½ lb green beans) |
|---|---|---|
| 1 teaspoon (5g) | 40 | ~110 calories |
| 1 tablespoon (14g) | 120 | ~190 calories |
For the oven roasted green beans fry recipe, I use 1 teaspoon of oil per half pound. That keeps the total around 100 calories per serving.
How to Select Green Beans
When buying fresh green beans, look for:
- Color: Bright green with no brown spots or discoloration.
- Texture: Firm and crisp, should snap when bent.
- Size: Thinner beans are more tender. Avoid thick, bulging pods. They're overmature and tough.
- Surface: Smooth skin without wrinkles or shriveling.
The thin, young beans cook faster and have a better texture in stir fries.
Where to Buy Green Beans
Fresh green beans are available at most grocery stores year round. Quality and price vary by season. They're cheapest and freshest in summer.
Frozen green beans are in the frozen vegetable aisle of any grocery store. They're pre trimmed and ready to cook. No prep, no waste.
Price comparison:
- Fresh: ~$1.99/lb (but you lose ~11% trimming the ends)
- Frozen: ~$1.62/lb (no waste)
For a detailed cost breakdown, see the Fresh vs Frozen Green Beans guide.
How to Store Green Beans
Fresh green beans: Store unwashed in a plastic bag or container in the crisper drawer. They'll keep for about 1 week.
Frozen green beans: Keep in the freezer until ready to use. No thawing needed. Cook straight from frozen.
Can You Freeze Cooked Green Beans?
Yes. I tested it. Made a batch, froze half, reheated in the microwave a few days later. The texture held up. Tasted just as good.
One tip: undercook them slightly before freezing. That way you don't overcook when you reheat.
Make a big batch. Freeze the rest. Freezer stash done.
Green Beans vs Okra
How do green beans compare to another popular vegetable? Here's a side by side look at the raw nutrition:
| Ingredient | Serving | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Green Beans | 100g | 34 | 2.0 | 3 | 0.3 | 7.4 |
| Okra | 100g | 33 | 2 | 3 | 0 | 8 |
Key differences:
- Very similar nutrition profile
- Okra has slightly more protein and fiber
- Green beans are slightly lower in carbs
- Both are excellent low calorie vegetable choices
The bigger difference is texture and cooking method. Okra can get slimy if not cooked properly. Green beans are more forgiving.
For more on okra, see the Okra Nutrition Guide.
Other Ways to Cook Green Beans
Green beans fry is popular, but this vegetable is versatile:
- Green beans poriyal/thoran: South Indian style with coconut and curry leaves.
- Sautéed green beans: Quick stovetop with garlic.
- Green bean casserole: American classic with cream of mushroom.
- Blanched green beans: Boiled briefly, then shocked in ice water for salads.
- Green beans curry: Cooked in a tomato or coconut based gravy.
Green Beans in a Balanced Thali
Here's how green beans fry fits into a complete meal:
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| White Rice (Stovetop Method) | 1 bowl (100g) | 112 | 2 | 0 | 0 | 25 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Oven Baked Chicken Thighs | Indian Style | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Total | - | 462 | 34 | 5 | 11 | 58 |
A sample thali might include: white rice, dal, green beans fry, and a protein of choice.
Adjust the green beans portion based on how you're building your plate:
2 servings from 1 lb green beans: Larger vegetable portion, fewer other sides.
4 servings from 1 lb green beans: Smaller vegetable portion, more variety in your thali.
Oven Roasted Green Beans Fry Recipe
Ready to try green beans? The oven method is the easiest way to get started. Minimal prep, hands off cooking, crispy results.
Get the full Oven Roasted Green Beans Fry recipe with step by step photos and nutrition info →
Frequently Asked Questions
Green beans have more protein than most vegetables: 4 grams per half pound. That's not enough to be your main protein source, but it adds up when combined with dal, chicken, or other proteins in your meal.
Yes. Half a pound has 16 grams of total carbs, but 6 grams of that is fiber. Net carbs are about 10 grams per half pound serving.
Same nutrition. Frozen green beans are flash frozen at peak freshness, so they retain their nutrients. Once cooked, you can't tell much difference.
Yes. Frozen green beans work great in the oven. They're bigger than fresh, but for me, frozen oven was perfect. Same taste, half the work.
Fresh green beans keep for about 1 week in the refrigerator. Store unwashed in the crisper drawer.
Final Thoughts
Green beans are a volume eating win. Half a pound for about 100 calories (with oil). High fiber. Decent protein for a vegetable. And unlike some vegetables, frozen works great.
Easy to find. Easy to cook. Easy to fit into your macros.
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