Green bean casserole is a popular Thanksgiving side dish made with green beans, cream of mushroom soup, and fried onions. But how many calories are actually in one cup of this classic recipe? Let’s take a closer look at the calorie count and nutrition facts for green bean casserole.
The Answer
One cup of traditional green bean casserole contains approximately 226 calories.
The exact calorie count can vary slightly depending on the specific ingredients and recipe used, but a standard 1-cup serving of green bean casserole averages around 226 calories.
Calories in Each Ingredient
To determine how many calories are in a full serving of green bean casserole, we need to look at the calorie content in each of the main ingredients:
- Green beans – A 1-cup serving of canned, drained green beans contains approximately 31 calories.
- Cream of mushroom soup – One cup of condensed canned cream of mushroom soup has about 410 calories.
- Fried onions – A 1⁄4 cup serving of french-fried onions adds about 110 calories.
When these three ingredients are combined to make a 9×13 pan of green bean casserole, the calories get distributed between 6 to 8 servings. Each 1-cup serving ends up having roughly 226 calories, depending on the exact recipe proportions.
Nutrition Facts for 1 Cup of Green Bean Casserole
In addition to calories, here are some other key nutrition facts for a standard 1-cup serving of homemade green bean casserole:
- Total Fat: 13g
- Saturated Fat: 5g
- Cholesterol: 15mg
- Sodium: 426mg
- Carbohydrates: 16g
- Fiber: 2g
- Protein: 7g
As you can see, green bean casserole gets a good amount of its calories from fat. The cream soup adds a lot of saturated fat and sodium as well.
While green bean casserole makes a tasty side for the holidays, it’s best consumed in moderation if you are concerned about calories or fat intake.
Ways to Lighten Up Green Bean Casserole
If you want to enjoy green bean casserole but reduce the calories and fat, there are a few simple substitutions you can make:
- Use reduced-fat or fat-free cream of mushroom soup.
- Skip the fried onion topping and use fresh onions instead.
- Use fresh or frozen green beans instead of canned.
- Replace some of the cream soup with milk or broth.
- Use whole wheat fried onions.
With these tweaks, you can likely get a 1-cup serving of green bean casserole down to around 150-180 calories. You’ll also cut down on saturated fat, sodium, and other nutrients of concern.
Calories in Homemade vs Store-Bought
The nutrition facts provided above are based on a homemade version of classic green bean casserole. But what if you purchase prepared or frozen green bean casserole instead of making it from scratch?
Store-bought green bean casseroles can actually have just as many calories and fat grams as homemade. For example:
- 1 cup of Stouffer’s frozen green bean casserole has 218 calories, 14g fat.
- 1 cup of Campbell’s condensed green bean casserole has 230 calories, 13g fat.
- 1 cup of Marie Callender’s frozen casserole has 210 calories, 12g fat.
The store-bought versions may differ slightly, but in general they are quite similar in calories and nutrition compared to homemade green bean casserole.
Volume and Weight of 1 Cup of Green Bean Casserole
In addition to nutrition data, it can also be helpful to know estimates for the volume and weight of a standard 1-cup serving of green bean casserole:
- Volume: About 1.5 cups
- Weight: Approximately 260 grams or 9 ounces
So when trying to portion out servings for your holiday meal, plan for about 1 1/2 cups or around a 9 ounce ladle full to equal a serving size.
How Many Calories in a Small, Average, and Large Serving
The nutrition information provided so far is based on a typical 1-cup serving. But what if you want a smaller or larger portion?
Here are the estimated calories for varied serving sizes of green bean casserole:
| Serving Size | Estimated Calories |
|---|---|
| 1/2 cup (small serving) | 113 calories |
| 3/4 cup (child-size serving) | 170 calories |
| 1 cup (average serving) | 226 calories |
| 1 1/2 cups (large serving) | 339 calories |
As you can see, the more casserole you serve yourself, the more calories it will contain. Sticking with a 1-cup portion is a healthy target for most adults.
Comparing Green Bean Casserole to Other Sides
How does green bean casserole stack up against other popular Thanksgiving side dishes?
Here is a calorie comparison of 1-cup servings of various holiday sides:
| Thanksgiving Side Dish | Calories |
|---|---|
| Green bean casserole | 226 calories |
| Mashed potatoes and gravy | 178 calories |
| Sweet potato casserole | 218 calories |
| Stuffing or dressing | 165 calories |
| Macaroni and cheese | 220 calories |
| Cranberry sauce | 140 calories |
| Green bean casserole with fried onions | 226 calories |
Most sides are in the same ballpark for calories. Green bean casserole falls somewhere in the middle – not as heavy as mashed potatoes but not as light as cranberry sauce.
Conclusion
So how many calories are in classic green bean casserole? A standard 1-cup serving of green bean casserole made with cream of mushroom soup and fried onions contains approximately 226 calories. This is a moderate calorie count compared to other popular Thanksgiving dishes.
To lighten up this holiday favorite, you can make simple ingredient swaps like using reduced-fat soup, fresh onions, and fresh green beans. With just a few adjustments, you can still enjoy the delicious flavor of green bean casserole without all the calories.