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Oil-Free Sautéed Green Beans Calories
Source of fiber, vitamin K, and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Oil-Free Sautéed Green Beans (125 g) has 44 calories. That works out to 35 calories per 100 g. It contains 9.9 g of carbs, 2.4 g of protein, 0.3 g of fat and 4 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Oil-Free Sautéed Green Beans Nutrition Facts
Selected: 1 cup (chopped) · 125 g
44
KCAL / 125G
Carbs
9.9g
· 4% DV
Protein
2.4g
· 5% DV
Fat
0.3g
· 0% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 18% · Fat 6%
Oil-Free Sautéed Green Beans nutrition facts table · 1 cup (chopped) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 2.4 g | 5% |
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 Cup of Chopped Oil-Free Sautéed Green Beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 125 g | 44 kcal |
| ½ cup (chopped) | 63 g | 22 kcal |
| 1 serving (small) | 75 g | 26 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 150 g | 53 kcal |
| 1.5 cup (chopped) | 188 g | 66 kcal |
| 2 cup (chopped) | 250 g | 88 kcal |
| 1 serving (large) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Oil-Free Sautéed Green Beans
How do you make oil-free sautéed green beans?
Oil-free sautéed green beans are cooked in a covered pan with a splash of water instead of oil. Add the trimmed beans and seasonings, let them soften in their own moisture, then uncover the pan so excess liquid can evaporate.
Can you sauté frozen green beans without oil?
Yes, frozen green beans work for oil-free sautéed green beans. Add them straight to the pan without thawing; they release moisture as they cook, so start without extra water and add a little only if the pan dries out.
Why are my oil-free sautéed green beans tough?
Oil-free sautéed green beans can stay tough when the pods are mature, stringy, or undercooked. Choose tender beans, remove any tough strings, and keep the pan covered until the beans are soft enough for your preferred texture.
Do oil-free sautéed green beans need to be blanched first?
No, oil-free sautéed green beans do not need to be blanched first. They can cook directly in the pan with a little water; cutting them into evenly sized pieces helps them soften at the same rate.
How do you get oil-free sautéed green beans to brown?
Oil-free sautéed green beans can develop browned spots, but they need a hot pan and little surface moisture. Cook them until tender first, uncover the pan, and let the remaining water evaporate before turning the beans against the hot surface.
What seasonings go well with oil-free sautéed green beans?
Garlic, black pepper, lemon, and herbs all pair well with oil-free sautéed green beans. Add garlic near the end so it does not scorch, and finish with lemon juice after cooking for a brighter flavor.
Can you add tomatoes to oil-free sautéed green beans?
Yes, tomatoes make a good addition to oil-free sautéed green beans. They release enough juice to help the beans cook without oil and give the dish a slightly tangy flavor; add them to the pan with the beans.
How should you store leftover oil-free sautéed green beans?
Store leftover oil-free sautéed green beans in a covered container in the refrigerator and eat them within about three days. Cool the dish promptly, and reheat only the portion you plan to serve.
Can oil-free sautéed green beans be frozen after cooking?
Yes, you can freeze oil-free sautéed green beans after cooking, although they may be softer when thawed. Cool them first, pack them airtight, and thaw in the refrigerator before reheating gently.
What can you serve with oil-free sautéed green beans?
Oil-free sautéed green beans go well with rice, roasted potatoes, or a grain bowl. Their mild flavor also works alongside grilled fish or chicken, while a squeeze of lemon can brighten the beans just before serving.
Oil-Free Sautéed Green Beans Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
Vitamin C
12.75mg · 14% DV
Folate
41.25µg · 10% DV
B2
0.13mg · 10% DV
Minerals
Manganese
0.28mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
264mg · 8% DV
Phosphorus
48mg · 7% DV
Sodium
7.5mg · 0% DV
Oil-Free Sautéed Green Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Sautéed Green Beans
To burn the 44 calories in 1 cup (chopped) (125 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-Free Sautéed Green Beans?
Oil-Free Sautéed Green Beans are trimmed green beans cooked in a pan without added oil. They may be cooked with a splash of water until tender, or left slightly crisp; the name describes the preparation rather than a particular regional dish.
They work well as a simple side with fish, meat, grains or other vegetables, and can be served warm or at room temperature. Green beans have a light, mildly sweet flavour, and this preparation keeps the dish low in fat while providing fibre, vitamin K and folate. A 100 g serving contains 3.2 g of fibre. For a more substantial meal, pair them with beans, lentils or a grain, and season with herbs, garlic or lemon.
How Nutritious Is Oil-Free Sautéed 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-Free Sautéed 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-Free Sautéed Green Beans Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Sautéed 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
✓ Suitable
Low FODMAP
— Not suitable
Oil-Free Sautéed Green Beans Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.