Chili con carne with beans, canned entree
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
Canned chili con carne with beans is a hearty, pre-cooked staple of ground beef, kidney beans, and a tomato-based chili sauce. It offers a savory, mildly spicy flavor with a soft, stew-like texture, and is a surprisingly lean source of protein at just 107 kcal per 100g.
Calorie split: 22% protein · 49% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory depth and one-pot convenience, making it a go-to for quick, filling meals. Its mild heat and familiar flavor profile make it a versatile base for countless toppings and sides.
⚠️ Watch-outs & how to enjoy it better
Canned versions are often high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, rinse the chili under water before heating or pair it with potassium-rich foods like a side salad. The beans and tomatoes may also be triggers for those with IBS or acid reflux; choosing a low-fiber bean variety or draining the sauce can help.
Key benefits
- Provides a good source of plant and animal protein in one dish.
- Contains dietary fiber from beans, aiding digestion.
- Low in fat compared to many prepared meals.
- Convenient, shelf-stable, and quick to prepare.
- Offers a balanced mix of protein, carbs, and fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known printed recipe for 'chili con carne' appeared in a 1896 cookbook by Charles Ramsdell Luce, and the dish was later popularized by the 'Chili Queens' of San Antonio, who sold it from open-air stands in the 1860s.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 107 kcal |
| Energy | 447 kj |
| Protein | 5.8 g |
| Total lipid (fat) | 3.5 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 1.9 g |
| Sucrose | 1.0 g |
| Glucose | 0.34 g |
| Fructose | 0.49 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 6.9 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 449 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.78 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 22.5 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 233 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 85.0 ug |
| Vitamin A, IU | 467 iu |
| Lycopene | 663 ug |
| Lutein + zeaxanthin | 151 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.31 mg |
| Tocopherol, gamma | 1.2 mg |
| Tocopherol, delta | 0.03 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.71 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.39 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:2 n-6 c,c | 0.23 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.14 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.14 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 9.0 mg |
FAQ
Is canned chili con carne healthy?
It can be a nutritious part of a meal, offering protein and fiber, but be mindful of its sodium content. Opt for low-sodium versions and balance it with fresh vegetables.
How can I reduce the sodium in canned chili?
Rinse the contents under cold water in a strainer, which can remove up to 40% of the sodium. You can also dilute it with unsalted tomatoes or beans.
What's the difference between chili con carne and chili without beans?
Chili con carne traditionally includes beans (often kidney beans), while 'Texas-style' chili typically omits them, focusing solely on meat and chili peppers.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.07 kcal/g · 22% calories from protein · 3.3 g fiber · 1.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.