Boiled Green Bean Nutrition: Calories and Benefits of This Low-Cal Veggie

Green beans are a nutritious, low-calorie vegetable that can be a healthy addition to any diet. But when looking at green bean nutrition, most data refers to the raw vegetable. So how many calories are in boiled green beans, specifically the snap and string varieties?

Boiling is one of the most common cooking methods for green beans. The precise calorie count depends on serving size, but boiled green beans are generally very low in calories while providing a variety of vitamins, minerals, and potent plant compounds.

Calorie Count of Boiled Green Beans

One cup of boiled green beans (snap or string) contains:

• 44 calories
• 0g fat
• 10g carbs
• 2g protein

This calorie total is quite low for the serving size Boiling does not significantly alter the calorie density of green beans compared to eating them raw,

Other common boiled green bean serving sizes and their calories are

• 1⁄2 cup boiled green beans: 22 calories
• 2 cups boiled green beans: 88 calories

So boiled green beans are an ideal low-calorie addition to any meal Their high water and fiber content helps fill you up without a lot of calories

An Overview of Green Bean Nutrition

Green beans are low in calories yet packed with beneficial nutrients:

• High in vitamin C – just one cup of boiled green beans meets 18% of your daily vitamin C needs.

• Good source of vitamin A – 7% DV in a cup of boiled green beans. Vitamin A supports eye and skin health.

• Provides folate, vitamin K, thiamine, and vitamin B6.

• Contains minerals like iron, calcium, magnesium, and potassium. Potassium helps control blood pressure.

• High in fiber – 4g per cup boiled. The fiber aids digestion and helps you feel full.

• Phytonutrients like carotenoids which have antioxidant and anti-inflammatory benefits.

Boiling does lead to some water-soluble vitamin and mineral loss, but green beans retain many of their nutrients when cooked this way. The fiber and antioxidants remain intact as well.

Benefits of Adding Green Beans to Your Diet

Here are some top benefits of increasing your green bean intake:

• Weight loss – the fiber keeps you feeling satisfied while the low calories help create a calorie deficit.

• Blood pressure and heart health – with magnesium, potassium, and low sodium levels.

• Digestion – fiber prevents constipation and promotes gut health.

• Cancer prevention – antioxidant carotenoids may fight cancer cell growth.

• Vision health – vitamin A, lutein, and zeaxanthin support eye function.

• Strong bones – calcium and vitamin K prevent bone loss as we age.

• Diabetes management – the fiber helps control blood sugar spikes.

Tips for Preparing Boiled Green Beans

To maximize the flavor and retain nutrients when boiling green beans:

• Wash and trim ends before cooking. Leave whole or cut into pieces.

• Place trimmed beans in boiling water or broth. Do not crowd the pot.

• For crisp-tender beans, boil 2-4 minutes. For very soft, boil 8-10 minutes.

• Season cooking liquid with herbs, garlic, onion, or lemon juice.

• Shock in ice bath after boiling to prevent overcooking.

• Toss cooked beans with olive oil, salt, and pepper.

How to Enjoy Boiled Green Beans

Try incorporating boiled green beans into:

• Green bean casseroles – with mushroom soup and fried onions

• Green bean salads – tossed with vinaigrette and tomatoes

• Soups – like minestrone, lentil, or chicken noodle

• Sides – tossed with roasted almonds or sesame seeds

• Meal prep – added to bowls throughout the week

• Veggie trays – for gatherings or snacks

So boiled green beans are a very low-calorie vegetable full of nutrition. Work them into your diet with creative recipes to reap their many benefits. Just one cup clocks in at only 44 calories while providing fiber, vitamins, minerals, and antioxidants.