Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 5, 2026
green bean casserole
🍱

Green bean casserole

🔥 56 Calories
💪 2g Protein
⚡ 7g Carbohydrates
🥑 2.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Green bean casserole
Energy density
Light
56 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 50% Carbohydrates · 35% Fat
Glycemic profile
Low GI
GI 15 · GL 4
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

56
kcal/100g
Protein
2g
Carbohydrates
7g
Fat
2.2g
Glycemic Index:
15

About Green bean casserole

Green bean casserole is a classic American dish that typically features green beans mixed with cream of mushroom soup and topped with crispy fried onions. This comforting meal originated in the 1950s, gaining popularity as a staple side dish during Thanksgiving and holiday gatherings. Its creamy texture and savory flavor have made it a beloved dish across the United States, often accompanying turkey or ham. Nutritionally, green bean casserole is relatively low in calories, with about 56 calories per 100 grams, making it a light option for those watching their caloric intake. It contains a moderate amount of carbohydrates, primarily derived from the green beans. With 2 grams of protein and 2.2 grams of fat, it offers a balanced profile, especially when prepared with healthier ingredients. This dish is often enriched with vitamins and minerals from the green beans, making it a nutritious addition to any meal.

Health Benefits

Rich in vitamins A and C which support immune function and vision.
Contains dietary fiber that promotes digestive health.
Low in calories, making it suitable for weight management.
Source of antioxidants that help combat oxidative stress.
Provides minerals like potassium that support heart health.
May help regulate blood sugar levels due to its low glycemic index.
Contains phytonutrients that may reduce inflammation.
Supports bone health with vitamins and minerals.
Versatile dish that can be adapted for various diets.
Easy to prepare, making it accessible for home cooking.

Recommended Food Pairings

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Pair with roasted turkey: complements the savory flavors of turkey.
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Serve alongside mashed potatoes: balances textures and flavors.
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Accompany with cranberry sauce: adds a sweet-tart contrast.
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Combine with cornbread: enhances the Southern comfort food vibe.
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Add with a side salad: provides freshness and crunch.

How to Consume

Serving size
150g, approximately 1 medium cup
Frequency
2-3 times per week
  • •Use fresh green beans for better texture and taste.
  • •Opt for low-sodium soup to reduce sodium content.
  • •Add spices like garlic powder or pepper for extra flavor.
  • •Incorporate whole grain breadcrumbs for added fiber.
  • •Top with nuts or seeds for a nutrient boost.

Selection & Storage

How to choose:

  • ✓Select bright green beans with a firm texture and no blemishes.
  • ✓Avoid beans that are limp or have brown spots.
  • ✓Look for fresh ingredients if making from scratch, such as mushrooms.
  • ✓Choose products with minimal preservatives for a healthier option.
Storage
Store in a cool, dry place; refrigerate leftovers in an airtight container.
Shelf life
3-5 days refrigerated, 2-3 months frozen

Warnings & Contraindications

  • ⚠️May cause digestive discomfort in individuals sensitive to fiber.
  • ⚠️Allergic reactions may occur in those with sensitivities to legumes.
  • ⚠️Excessive consumption may lead to gastrointestinal issues.
  • ⚠️Be cautious with store-bought versions that may be high in sodium.

Frequently Asked Questions

How many calories does Green bean casserole have?

Green bean casserole contains approximately 56 calories per 100 grams, making it a low-calorie dish that can fit well into various dietary plans.

Is Green bean casserole healthy?

Yes, green bean casserole can be healthy, especially when made with fresh ingredients. It is low in calories and provides essential vitamins and minerals, along with dietary fiber that supports digestive health.

How should Green bean casserole be stored?

Green bean casserole should be stored in an airtight container in the refrigerator and consumed within 3-5 days. For longer storage, it can be frozen for up to 2-3 months.

What are the benefits of eating Green bean casserole?

Eating green bean casserole can provide several health benefits, including a good source of vitamins A and C, dietary fiber, and antioxidants, which all contribute to improved overall health and well-being.

How much Green bean casserole can I eat per day?

A recommended serving size is about 150 grams, or one medium cup, which can be enjoyed 2-3 times a week as part of a balanced diet.

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