Chili with meat and beans
Common food
Photo: Wikipedia
Chili with meat and beans is a hearty, thick stew where tender beans and browned meat simmer in a rich, spiced tomato base. Its texture is satisfyingly chunky, with a complex flavor profile that balances savory depth, earthy cumin, and a warm, lingering heat. A single 100g serving provides nearly 10g of protein and 3g of fiber, making it a nutrient-dense choice for a filling meal.
Calorie split: 33% protein · 34% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love chili for its deep, comforting warmth and the way its flavors meld and improve over time. It's a social, communal dish, perfect for gatherings, game days, and cold weather, embodying a sense of hearty, home-cooked tradition.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from canned beans, tomatoes, and seasoning can be a concern for blood pressure management. The spice level, while beloved, can cause digestive discomfort for some, and the combination of beans and meat may be heavy for those with sensitive digestion. To counteract, use low-sodium broth and rinse canned beans, adjust chili powder to taste, and serve with a cooling side like Greek yogurt or avocado.
Key benefits
- Excellent source of complete protein from meat and complementary plant protein from beans.
- High in dietary fiber, which supports digestive health and promotes satiety.
- Rich in iron from both the meat and beans, important for oxygen transport in the body.
- Contains capsaicin from chili peppers, which may have metabolism-boosting properties.
- A versatile one-pot meal that can be easily customized with vegetables for added nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The International Chili Cook-Off (now the World Championship Chili Cook-Off) has strict rules: 'Beans and pasta are not allowed in any judging container' for the traditional red chili category, as purists consider them fillers.
Full nutrition (USDA data · scales with serving)
| Water | 74.1 g |
| Energy | 118 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 10.3 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 340 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 50.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 50.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 34.3 mg |
| Vitamin B-12 | 0.63 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 114 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 2137 ug |
| Lutein + zeaxanthin | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 1.6 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 | 0.12 g |
| SFA 16:0 | 0.93 g |
| SFA 18:0 | 0.50 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 22.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, family style, chili with meat and beans — USDA does not publish this profile for Chili with meat and beans.
| Tryptophan | 0.14 g |
| Threonine | 0.40 g |
| Isoleucine | 0.56 g |
| Leucine | 0.93 g |
| Lysine | 0.84 g |
| Methionine | 0.28 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.34 g |
| Valine | 0.64 g |
| Arginine | 0.77 g |
| Histidine | 0.37 g |
| Alanine | 0.79 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.83 g |
| Proline | 0.85 g |
| Serine | 0.37 g |
| Hydroxyproline | 0.24 g |
FAQ
Is chili with meat and beans a complete meal?
Yes, it's nutritionally well-rounded, providing protein, carbohydrates, fiber, and fats. For a more complete plate, serve it with a side of whole-grain cornbread or a fresh green salad.
How can I reduce the heat if it's too spicy?
Serve it with cooling accompaniments like sour cream, shredded cheese, diced avocado, or a dollop of plain yogurt. You can also mix in a bit of tomato paste or a pinch of sugar to balance the heat.
What's the best way to store and reheat leftover chili?
Cool it quickly and refrigerate in an airtight container for up to 4 days. The flavors often improve overnight. Reheat gently on the stovetop or in the microwave, adding a splash of water or broth if it has thickened.
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 1.18 kcal/g · 33% 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: 1.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.