Chili with chicken and beans
Common food
Photo: Wikipedia
This hearty, protein-packed chili combines tender chicken with creamy beans in a rich, spiced tomato broth. Each spoonful offers a satisfying contrast between the soft, earthy beans and the lean, shredded chicken, all simmered with chili powder, cumin, and garlic. With over 10 grams of protein and just 99 calories per 100g, it's a nutrient-dense comfort food that feels indulgent without the guilt.
Calorie split: 41% protein · 41% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People adore this chili for its deep, layered flavors—the smokiness of the spices melding with the savory chicken and earthy beans. It's a one-pot wonder that tastes even better the next day, making it a staple for meal prep and family gatherings across cultures.
⚠️ Watch-outs & how to enjoy it better
The high fiber and protein content can cause bloating or digestive discomfort in those not accustomed to legumes. Canned versions are often high in sodium, which may concern individuals with hypertension. Tip: Rinse canned beans to reduce sodium by up to 40%, and introduce fiber-rich meals gradually to allow your gut to adjust.
Key benefits
- High protein content supports muscle maintenance and satiety
- Rich in dietary fiber for digestive health and steady energy
- Low in fat and calories, making it ideal for weight management
- Contains iron and B-vitamins from both chicken and beans
- Versatile base that can be customized with various spices and toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'chili' comes from the Nahuatl word 'chīlli,' meaning 'red,' referring to the chili peppers that are foundational to the dish's heat and flavor.
Full nutrition (USDA data · scales with serving)
| Water | 76.2 g |
| Energy | 99.0 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 10.3 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 114 mg |
| Potassium, K | 282 mg |
| Sodium, Na | 341 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 7.7 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 36.1 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 114 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 2137 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.56 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 | 0.01 g |
| SFA 16:0 | 0.43 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 0.66 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 |
| Cholesterol | 31.0 mg |
FAQ
Can I make this chili vegetarian?
Yes, simply omit the chicken and use vegetable broth. Add extra beans or plant-based meat substitutes for protein.
How long does homemade chicken and bean chili last in the fridge?
It typically stays fresh for 3-4 days when stored in an airtight container. It also freezes well for up to 3 months.
What are the best toppings for chicken and bean chili?
Popular options include shredded cheese, sour cream, avocado, cilantro, diced onions, and a squeeze of lime.
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 0.99 kcal/g · 41% calories from protein · 3.0 g fiber · 1.5 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: 1.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.