Calories in Beans, snap, green, frozen, all styles, microwaved
Generic food Cooked Vegetables
Beans, snap, green, frozen, all styles, microwaved contains 33 kcal per 100 g. A typical serving of 1 cup (111 g) provides about 37 kcal.
Roughly 71% of its calories come from carbohydrates, with 20% from protein and 9% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 48% of the Daily Value for Vitamin K, 14% of the Daily Value for manganese and 12% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 33 kcal | |
| Total fat M | 0.41 g | 0.5% |
| Saturated fat C | 0.092 g | 0.5% |
| Trans fat Z | 0 g | |
| Sodium M | 3 mg | 0.1% |
| Total carbohydrates C | 7 g | 3% |
| Dietary fiber M | 3.4 g | 12% |
| Total sugars M | 2.6 g | |
| Protein M | 2 g | 4% |
| Vitamin C C | 11 mg | 12% |
| Vitamin E I | 0.42 mg | 3% |
| Vitamin K M | 57.7 µg | 48% |
| Thiamin (B1) M | 0.073 mg | 6% |
| Riboflavin (B2) M | 0.1 mg | 8% |
| Niacin (B3) M | 0.49 mg | 3% |
| Pantothenic acid (B5) M | 0.17 mg | 3% |
| Vitamin B6 M | 0.063 mg | 4% |
| Folate (B9) C | 12 µg | 3% |
| Calcium M | 61 mg | 5% |
| Iron M | 0.8 mg | 4% |
| Magnesium M | 29 mg | 7% |
| Phosphorus M | 42 mg | 3% |
| Potassium M | 237 mg | 5% |
| Zinc M | 0.31 mg | 3% |
| Copper M | 0.066 mg | 7% |
| Manganese M | 0.33 mg | 14% |
| Selenium M | 1 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 20%
- Carbohydrates 71%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Fiber3.4 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.6 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.41 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.092 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium3 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal6 gprotein density, useful for comparing foods with different calorie levels
- Water89.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.016 g |
|---|---|
| Polyunsaturated fat C | 0.21 g |
Sugars and starch (7)
| Starch M | 2.1 g |
|---|---|
| Sucrose M | 0.41 g |
| Glucose M | 0.83 g |
| Fructose M | 1.4 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan I | 0.019 g |
|---|---|
| Threonine I | 0.079 g |
| Isoleucine I | 0.066 g |
| Leucine I | 0.11 g |
| Lysine I | 0.087 g |
| Methionine I | 0.022 g |
| Cystine I | 0.018 g |
| Phenylalanine I | 0.066 g |
| Tyrosine I | 0.042 g |
| Valine I | 0.089 g |
| Arginine I | 0.073 g |
| Histidine I | 0.034 g |
| Alanine I | 0.083 g |
| Aspartic acid I | 0.25 g |
| Glutamic acid I | 0.19 g |
| Glycine I | 0.065 g |
| Proline I | 0.067 g |
| Serine I | 0.099 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.082 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0 g |
| SFA 16:0 I | 0.078 g |
| SFA 18:0 I | 0.014 g |
| MUFA 18:1 I | 0.016 g |
| PUFA 18:3 I | 0.13 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (5)
| Beta-carotene C | 277 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 629 µg |
| Carotene, alpha C | 68 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (6)
| Water M | 89.9 g |
|---|---|
| Ash M | 0.7 g |
| Energy C | 139 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folate, food C | 12 µg |
Other forms of Beans
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Squash, winter, hubbard, cooked, boiled, mashed, without salt Cooked | 30 | 1.5 g | 6.5 g | 0.37 g |
| Squash, winter, hubbard, cooked, boiled, mashed, with salt Cooked | 30 | 1.5 g | 6.5 g | 0.37 g |
| Broccoli, cauliflower and carrots, cooked, no added fat Cooked | 28 | 1.8 g | 5.6 g | 0.34 g |
| Okra, fresh, cooked, no added fat Cooked | 35 | 2.1 g | 8 g | 0.2 g |
| Peas and carrots, canned, cooked, no added fat Cooked | 46 | 2.6 g | 8.5 g | 0.5 g |
| Cauliflower, green, cooked, no salt added Cooked | 32 | 3 g | 6.3 g | 0.31 g |
| Broccoli, cooked, boiled, drained, with salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
| Broccoli, cooked, boiled, drained, without salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beans?
100 g of cooked beans has 33 kcal. 1 cup (111 g): about 37 kcal.
How much protein is in cooked beans?
Cooked beans contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 2.2 g in 1 cup (111 g). About 20% of its calories come from protein.
How many carbs are in cooked beans?
Cooked beans has 7 g of total carbohydrates per 100 g, including 3.4 g of fiber and 2.6 g of sugars.
How much fat is in cooked beans?
Cooked beans contains 0.41 g of fat per 100 g, of which 0.092 g is saturated (0.5% of the Daily Value).
What vitamins and minerals does cooked beans contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (48% DV), manganese (14% DV) and Vitamin C (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beans?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does beans have the same nutrition cooked and canned?
No. Per 100 g, beans, snap, green, frozen, all styles, microwaved has 33 kcal, while beans, snap, green, canned, no salt added, solids and liquids has 15 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169964. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.