Green Bean Casserole vs Green Beans: Calories and Nutrition Compared (2026)

Green bean casserole, 2.0 g protein, is higher in protein than green beans, 1.8 g. Green beans, 31 calories, are lower in calories than green bean casserole, 56 calories.

Green bean casserole and green beans are both popular dishes, each with distinct nutritional profiles. Understanding their differences can help inform dietary choices.

What Is the Difference Between Green Bean Casserole and Green Beans?

Green bean casserole is a dish typically made with green beans, cream of mushroom soup, and fried onions. It is often served as a side dish during holiday meals. Green beans are a type of vegetable known for their long, slender pods and crisp texture. They are commonly consumed fresh, steamed, or sautéed.

Green Bean Casserole vs Green Beans: Nutrition Side by Side

The following comparison highlights the nutritional values of green bean casserole and green beans side by side.

Nutrient (per 100 g)	Green bean casserole	Green beans (raw)
Calories	56 kcal	31 kcal
Protein	2.0 g	1.8 g
Carbs	7.0 g	7.0 g
Sugar	2.0 g	3.3 g
Fat	2.2 g	0.2 g
Fiber	1.9 g	2.7 g
Sodium	316 mg	6 mg

Which Is Better, Green Bean Casserole or Green Beans?

For weight loss: Green beans contain 31 calories per 100 g, while green bean casserole has 56 calories. Choosing green beans may be more beneficial for weight loss.

For muscle and protein: Green bean casserole has 2.0 g of protein per 100 g, slightly higher than green beans, which contain 1.8 g of protein.

For low-carb or low-sugar: Both foods have the same carbohydrate content at 7.0 g per 100 g, but green beans have a higher sugar content of 3.3 g compared to 2.0 g in green bean casserole.

How to Track Green bean casserole and Green beans Accurately

Portion sizes and macronutrient content can often be misjudged, especially with mixed dishes like casseroles. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare provider for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, green bean casserole or green beans?

Green bean casserole has 2.0 g of protein per 100 g, while green beans have 1.8 g. Therefore, green bean casserole has more protein.

Which has fewer calories, green bean casserole or green beans?

Green beans have 31 calories per 100 g, whereas green bean casserole has 56 calories. Thus, green beans have fewer calories.

What is the fat content in green bean casserole?

Green bean casserole contains 2.2 g of fat per 100 g. This is significantly higher than the fat content in green beans.

How much fiber is in green beans?

Green beans contain 2.7 g of fiber per 100 g. This is higher than the fiber content in green bean casserole.

What is the sodium content in green bean casserole?

Green bean casserole has 316 mg of sodium per 100 g, which is considerably higher than the 6 mg found in green beans.

How much sugar is in green beans?

Green beans contain 3.3 g of sugar per 100 g, which is higher than the 2.0 g of sugar in green bean casserole.

Key Takeaways

• Green bean casserole has 56 calories per 100 g.
• Green beans have 31 calories per 100 g.
• Green bean casserole contains 2.0 g of protein.
• Green beans contain 1.8 g of protein.
• Green bean casserole has 2.2 g of fat.
• Green beans have 2.7 g of fiber.