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Oil-cooked green beans Calories
Fiber- and vitamin K-containing green beans cooked with oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-cooked green beans (180 g) has 135 calories. That works out to 75 calories per 100 g. It contains 12.8 g of carbs, 3.2 g of protein, 8.6 g of fat and 5.8 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Oil-cooked green beans Nutrition Facts
Selected: 1 serving (medium) · 180 g
135
KCAL / 180G
Carbs
12.8g
· 5% DV
Protein
3.2g
· 6% DV
Fat
8.6g
· 11% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 9% · Fat 55%
Oil-cooked green beans nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 5.8 g | 21% |
| Protein | 3.2 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oil-cooked green beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 135 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 120 g | 90 kcal |
| 1 serving (small) | 150 g | 113 kcal |
| 1 cup (large) | 200 g | 150 kcal |
| 1 serving (large) | 250 g | 188 kcal |
| 1 serving (extra large) | 350 g | 263 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Oil-cooked green beans
How do you make oil-cooked green beans?
To make oil-cooked green beans, sauté chopped onion in oil, add trimmed green beans and tomato, then cook covered over low heat until tender. Add a little water if the pan gets dry, and check the beans rather than relying on a fixed cooking time.
Are oil-cooked green beans served hot or cold?
Oil-cooked green beans can be served either hot or cold. The olive-oil-style version is often chilled or served at room temperature, while a more brothy home-cooked version is commonly brought to the table warm.
Why do oil-cooked green beans turn mushy?
Oil-cooked green beans turn mushy when they are cooked too long or stirred roughly after they soften. Use low heat and start checking early, especially if the beans are young and thin; stop cooking when they are tender but still hold their shape.
Which type of beans works best for oil-cooked green beans?
Fresh, tender green beans work best for oil-cooked green beans because they cook evenly and need less time. Thin French-style beans or broader varieties can both work; remove any tough strings and adjust the cooking time to their thickness.
Can you make oil-cooked green beans without tomatoes?
Yes, you can make oil-cooked green beans without tomatoes. Cook the beans with onion, oil, and a little water instead; the result will be less tangy and have a lighter, simpler flavor than the common tomato-based version.
What goes well with oil-cooked green beans?
Oil-cooked green beans pair well with rice, crusty bread, yogurt, or grilled fish. For a lighter meal, serve them at room temperature with a salad; the beans also work as one dish in a spread of Mediterranean-style sides.
Why do oil-cooked green beans lose their bright green color?
Oil-cooked green beans can lose their bright green color if they cook for too long, especially with acidic ingredients such as tomatoes. Keep the heat low and avoid overcooking; tender beans may still become more muted in color as they simmer.
How long do oil-cooked green beans last in the fridge?
Oil-cooked green beans keep for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving them out, and take out only the portion you plan to serve.
Can you freeze oil-cooked green beans?
Yes, oil-cooked green beans can be frozen once fully cooled. Pack them in airtight, meal-sized containers and thaw them in the refrigerator before reheating. Their texture may be softer after thawing, particularly if they were already cooked until very tender.
How should you reheat oil-cooked green beans?
Reheat oil-cooked green beans gently in a covered pan over low heat, adding a splash of water if they seem dry. Stir carefully so the softened beans stay intact, and heat only the portion you intend to eat.
Oil-cooked green beans Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Vitamin C
17.1mg · 19% DV
B2
0.18mg · 14% DV
Vitamin E
1.98mg · 13% DV
Minerals
Manganese
0.4mg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
405mg · 12% DV
Magnesium
45mg · 11% DV
Sodium
14mg · 1% DV
Oil-cooked green beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-cooked green beans
To burn the 135 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-cooked green beans?
Oil-cooked green beans are trimmed green beans simmered with oil, often with onion and tomato in Turkish home cooking. Recipes vary from household to household, but the dish is a familiar way to serve fresh beans as a vegetable side rather than simply boiling them.
The beans turn tender while keeping some shape, and an olive-oil version is often served warm or at room temperature. It pairs well with rice, bread or a main dish; in Turkey, it may also be part of a spread of home-cooked dishes. Green beans contribute fibre, while the cooking oil makes the dish more substantial. For a lighter version, use a measured amount of oil and let the beans take centre stage.
How Nutritious Is Oil-cooked green beans?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-cooked green beans Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-cooked green beans Contain Allergens?
No known major allergens
Which Diets Is Oil-cooked green beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-cooked green beans Fat Profile
SATURATED
1.26g
MONOUNSATURATED
5.58g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.