Chili with beans, canned
Whole food · Legumes and Legume Products
Photo: Wikipedia
A hearty, savory stew of ground meat and kidney beans simmered in a thick, tomato-based sauce, often spiced with chili powder and cumin. The texture is chunky and satisfying, with the beans adding a creamy contrast to the meat. It's a protein-packed comfort food that delivers significant fiber and iron in a single bowl.
Calorie split: 22% protein · 48% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore its deep, complex flavor profile—a perfect balance of savory, spicy, and slightly sweet from the tomatoes—and its incredible versatility as a topping, dip, or standalone meal. It's a cultural staple for game days, family gatherings, and quick weeknight dinners.
⚠️ Watch-outs & how to enjoy it better
Canned versions are often high in sodium, which can contribute to water retention and elevated blood pressure. The beans contain lectins and oligosaccharides that can cause digestive discomfort in some. To mitigate, rinse the chili under water to reduce sodium by up to 40%, and pair it with a source of vitamin C (like a side salad) to enhance iron absorption and counteract any blood-sugar impact from the carbs.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Rich in iron and B vitamins from the meat and beans.
- Convenient, shelf-stable source of balanced nutrition.
- Contains lycopene from the tomato base.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known chili cook-off was held in 1952 in Terlingua, Texas, and was won by a group of four women from New York City, beating a local judge.
Full nutrition (USDA data · scales with serving)
| Water | 75.5 g |
| Energy | 103 kcal |
| Energy | 433 kj |
| Protein | 6.1 g |
| Total lipid (fat) | 3.8 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 13.2 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 154 mg |
| Potassium, K | 365 mg |
| Sodium, Na | 423 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.36 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 20.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 180 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 43.0 ug |
| Vitamin A, IU | 337 iu |
| Lycopene | 1069 ug |
| Lutein + zeaxanthin | 107 ug |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.81 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 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 | 0.00 g |
| Cholesterol | 17.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.46 g |
| Lysine | 0.41 g |
| Methionine | 0.10 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.16 g |
| Valine | 0.29 g |
| Arginine | 0.36 g |
| Histidine | 0.16 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 0.88 g |
| Glycine | 0.26 g |
| Proline | 0.25 g |
| Serine | 0.29 g |
FAQ
Is canned chili healthy?
It can be a nutritious part of a meal, offering protein, fiber, and vitamins. However, it's often high in sodium and may contain added sugars. Look for 'low-sodium' or 'no salt added' versions, and always check the ingredient list.
How can I improve the taste of canned chili?
Enhance it by sautéing fresh onions and garlic, then stirring in the chili. Add a pinch of cumin, smoked paprika, or a dash of hot sauce. Stirring in a spoonful of tomato paste or a splash of beer can deepen the flavor.
What's the difference between chili and chili con carne?
In many contexts, they are used interchangeably. 'Chili con carne' is Spanish for 'chili with meat,' which is the traditional base. In the U.S., 'chili' often implies a version with beans, while some purists insist true chili con carne has no beans.
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 1.03 kcal/g · 24% calories from protein · 3.3 g fiber · 1.6 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: 1.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.