Green bean casserole is a staple at many holiday gatherings and family meals. One cup (237 g) of this delicious dish contains approximately 180 calories.

Aside from the rich, creamy flavor, green bean casserole also contains a number of essential nutrients. It is a great source of fiber, vitamins, and minerals that are crucial for maintaining good health.

In this article, we'll discuss the caloric content, nutrient composition, and potential health benefits of green bean casserole. We'll also provide tips for making this dish a bit healthier, and share some alternative recipes for those who want to mix things up.

Caloric Content of Green Bean Casserole

As previously mentioned, one cup (237 g) of green bean casserole contains approximately 180 calories. This calorie count can vary depending on the specific recipe used and the serving size, but in general, green bean casserole is not considered a low-calorie dish. However, there are ways to make this dish a bit lighter without sacrificing flavor, which we will discuss later on.

Carbohydrates in Green Bean Casserole

One cup (237 g) of green bean casserole contains approximately 17 grams of carbohydrates. Most of the carbohydrates come from the green beans and the crispy fried onions on top. However, some recipes may include other sources of carbohydrates such as added sugars or starches. If you are watching your carbohydrate intake, it's important to check the recipe and serving size before indulging in a serving of green bean casserole.

Protein in Green Bean Casserole

One cup (237 g) of green bean casserole contains approximately 5 grams of protein. While this may not be a significant source of protein on its own, green bean casserole is often served as a side dish alongside a main course that provides more substantial protein content. The protein in green bean casserole comes mainly from the green beans and the milk in the sauce.

Fat Content in Green Bean Casserole

One cup (237 g) of green bean casserole contains approximately 9 grams of fat. The fat in green bean casserole comes mainly from the butter, cream, and fried onions used in the recipe. While green bean casserole is not a low-fat dish, there are ways to make it a bit healthier. We will discuss these strategies in a later section.

Vitamins and Minerals in Green Bean Casserole

Green bean casserole is a great source of vitamins and minerals, particularly vitamin C and vitamin A. One cup (237 g) of this dish contains approximately 22% of the recommended daily value of vitamin C and 13% of the recommended daily value of vitamin A. Additionally, green bean casserole contains healthy amounts of potassium, calcium, and iron, which are all essential for good health.

Sodium Content in Green Bean Casserole

One cup (237 g) of green bean casserole contains approximately 600 milligrams of sodium. This represents approximately 26% of the recommended daily value of sodium. While green bean casserole is a tasty and nutritious dish, it is also quite high in sodium. For individuals who are watching their sodium intake, it's important to keep this in mind when indulging in this dish.

Benefits of Green Bean Casserole

Green bean casserole is a dish that offers a number of potential health benefits. For example, the green beans in this dish offer a great source of dietary fiber, which can help regulate digestion and promote feelings of fullness and satiety. Additionally, the vitamins and minerals in green bean casserole (such as vitamin C and vitamin A) can provide a boost to the immune system and promote overall good health.

Ways to Make Green Bean Casserole Healthier

While green bean casserole is a delicious and nutritious dish, it can also be quite high in calories, fat, and sodium. To make green bean casserole a bit healthier, consider using lower-fat milk and butter substitutes in the sauce. Additionally, you can skip the fried onions on top and instead add a crunchy, healthy topping such as chopped almonds or whole-grain breadcrumbs. Finally, it's always a good idea to watch your portion size when indulging in this dish. Stick to a serving size of one cup (237 g) or less to keep your calorie and sodium intake in check.

Serving Suggestions for Green Bean Casserole

Green bean casserole is a versatile dish that can be served in a variety of ways. For example, you can serve it as a side dish alongside your favorite main course, or you can incorporate it into a casserole or pot pie for a hearty and filling meal. Another fun way to serve green bean casserole is to make individual servings in muffin tins. Simply scoop a generous spoonful of the mixture into each muffin cup and bake until golden brown.

Alternative Recipes for Green Bean Casserole

While traditional green bean casserole is delicious, there are a number of alternative recipes out there that can offer a fun twist on this classic dish. For example, you could try making a creamy mushroom and green bean casserole, or spice things up with a buffalo chicken and green bean casserole. The possibilities are endless! Experiment with different recipes and ingredients to find your own unique spin on this classic holiday favorite.