Green bean calories come to 44 for one cup (125 g) boiled and drained, and 35 per 100 g. What stands out is how far the portion can stretch: even five cups land at 219 calories, with almost no fat and just 1 mg of sodium in a single cup.
44kcal
1 cup · 125 g, boiled, drained, no salt
18%protein
2.4 gProtein
10 gCarbs
0.3 gFat
How to burn off 44 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Boiled, drained, no salt · per 125 g
Calories
44 kcal
Protein
2.4 g
Carbohydrate
9.8 g
Fat
0.3 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
1 mg
Potassium
183 mg
Iron
0.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Green bean: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (125 g)
44
2.4 g
9.9 g
0.4 g
1 mg
2%
10 beans, raw (55 g)
17
1 g
3.8 g
0.1 g
3 mg
1%
100 g
35
1.9 g
7.9 g
0.3 g
1 mg
2%
3 × 1 cup (125 g)
131
7.1 g
4 mg
5 × 1 cup (125 g)
219
11.8 g
6 mg
A cup of green beans is 44 calories
The standard serving is one cup of boiled, drained beans. It weighs 125 g and lands at 44 calories, which is 2% of the daily value for calories. The same cup brings 2.4 g protein, 9.9 g carbs and 0.4 g fat.
Scaling up barely moves the total. Two cups (250 g) come to 88 calories, three cups (375 g) to 131, and five cups (625 g) to 219. Even that large pile carries 11.8 g of protein and only 6 mg of sodium. Few side dishes let you double or triple the portion with so little effect on the day's count.
Raw beans are easy to count by the piece. Ten raw beans weigh about 55 g and hold 17 calories, so a handful from the fridge is a small entry in your log. If you cook a big batch, weigh it once and work from the 100 g figure: 35 calories per 100 g cooked. That keeps your numbers honest when you serve straight from the pot.
Carbs supply three quarters of the calories
Per 100 g, cooked green beans have 7.9 g carbs, 1.9 g protein and 0.3 g fat. In calorie terms that works out to 76% carbs, 18% protein and 6% fat. The fat line is so small it hardly matters, and saturated fat is just 0.1 g.
The carbs are not mostly sugar. Of the 7.9 g, 3.2 g is fiber and 3.6 g is sugars, the kind that comes naturally with the vegetable. A cup gives 4 g fiber against a daily value of 28 g, alongside 4.5 g of sugars. That fiber share is a big reason a bowl of beans feels more filling than its calorie count suggests.
Protein is modest. A cup covers 5% of the 50 g daily value, so beans round out a plate rather than anchor it. Treat them as the volume part of a meal and let another food do the protein work.
Plain beans carry almost no sodium
Boiled without salt, green beans have 1 mg sodium per 100 g and per cup, which shows as 0% of the 2300 mg daily value. Cholesterol is 0. Potassium sits at 146 mg per 100 g, against a 4700 mg daily value. On a plain serving, nothing in the table is a red flag.
The number changes with what you add. Salted cooking water, butter, bacon bits or a creamy casserole topping all bring sodium and calories that these figures do not include. If you watch sodium, cook the beans plain and season at the table so you see exactly how much goes on.
Packaged beans are a separate case. Canned and frozen products such as Green Giant Cut Green Beans, Green Valley Cut Green Beans or Giant Eagle Cut Green Beans can differ from fresh-cooked values, so read the label of the one you buy. The figures on this page describe beans boiled and drained with no salt.
Green beans add volume for very few calories
At 35 calories per 100 g, green beans let you fill a large part of the plate cheaply. A full cup is 44 calories, so swapping a starchy side for beans frees room elsewhere in the day without shrinking the meal you see in front of you.
Because they are low in fat and protein, they pair well with foods that supply both: chicken, fish, eggs, tofu or lean beef. A drizzle of olive oil or a scatter of almonds, as in Green Giant Green Beans & Almonds, adds flavor and fat, but it also adds calories, so log the extras on their own line.
Green beans also hold up well in stir-fries, sheet-pan dinners and grain bowls, which makes them an easy default vegetable for the week. Snap a photo of your plate and BodyPal can log the beans along with the rest of the meal.
How does green bean compare?
Here is how green beans stack up against broccoli, snap peas and kale, per 100 g and per usual serving.
Verdict: Green beans tie broccoli and kale at 35 calories per 100 g, while snap peas run about 1.2 times higher at 42. For the lowest sodium pick green beans at 1 mg; for more protein pick kale at 2.9 g or snap peas at 2.8 g.
Most popular green bean brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Green Giant Green Beans3/4 cup · 85 g29 kcal
2Green Giant Green Beans & Almonds3/4 cup · 75 g60 kcal
3Green Giant Cut Green Beans1/2 cup · 120 g17 kcal
4Green Valley Cut Green Beans1/2 cup · 120 g12 kcal
5Giant Eagle Cut Green Beans2/3 cup · 81 g37 kcal
Canned and frozen packs are labeled per drained or frozen weight, so they read lower than the boiled numbers above. Source: manufacturer labels / USDA FoodData Central.
Green bean FAQs
How many calories are in a cup of green beans?
A cup of boiled green beans (125 g) is 44 calories, with 2.4 g protein, 9.9 g carbs and 0.4 g fat.
Are green beans good for weight loss?
Boiled green beans are 35 calories per 100 g, so a full cup (125 g) is 44 calories and brings 4 g of fiber.
Green beans or broccoli: which has fewer calories?
They match at 35 calories per 100 g. A cup of boiled green beans (125 g) works out to 44 calories.
How much protein and fiber do green beans have?
Per 100 g boiled there are 1.9 g protein and 3.2 g fiber, which is 2.4 g protein and 4 g fiber in a 125 g cup.
How many grams of green beans are in a cup?
One cup of boiled, drained green beans weighs 125 g. That cup has 44 calories, 2.4 g protein and 4 g fiber, which makes it a handy reference amount for logging.
How many calories are in 10 green beans?
Ten raw green beans weigh about 55 g and contain 17 calories. They also hold 1 g protein, 3.8 g carbs and 1.5 g fiber, so they make a very light snack.
How many calories are in 100 g of boiled green beans?
Boiled green beans have 35 calories per 100 g. That amount carries 1.9 g protein, 7.9 g carbs, 0.3 g fat and 3.2 g fiber, or 2% of the daily value for calories.
What does 100 g of green beans look like?
100 g of cooked green beans is a little less than a cup, since a full cup weighs 125 g. The smaller portion has 35 calories, against 44 for the full cup.
