Chili with beans, canned
FDC 175207cup (256 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · +6 vs Legumes & beans medianCanned chili with beans scores 69 of 100, a Good band ranking 22nd of 60 legumes and beans. It offers a broad, moderate nutrient spread: good levels of iron at 19% of the daily value, fiber at 12%, protein at 12%, and magnesium at 11% per 100 grams, with carbohydrate leading the macronutrient profile.
It's a pantry staple eaten straight from the can, ladled over rice, or spooned onto baked potatoes and hot dogs; a one-cup (256 g) serving is a typical bowl. The main caveat is sodium, high at 423 milligrams per 100 grams, which is worth factoring in if canned convenience foods are already a regular part of the week.
See how this score is calculated, build a plate around chili with beans, canned, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | 5% |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 17 mg | 6% |
| Sodium | 423 mg | 18% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 1.7 g | |
| Protein | 6.1 g | 12% |
| Potassium | 365 mg | 8% |
| Calcium | 47 mg | 4% |
| Iron | 3.4 mg | 19% |
| Magnesium | 45 mg | 11% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin A | 17 µg | 2% |
| Vitamin E | 0.52 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | 13% |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 44 mg | 15% |
| Sodium | 1083 mg | 47% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | 8.4 g | 30% |
| Sugars | 4.2 g | |
| Protein | 16 g | 31% |
| Potassium | 934 mg | 20% |
| Calcium | 120 mg | 9% |
| Iron | 8.8 mg | 49% |
| Magnesium | 115 mg | 27% |
| Vitamin C | 4.4 mg | 5% |
| Vitamin A | 44 µg | 5% |
| Vitamin E | 1.3 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 175207Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Lentils, rawDensity 70 vs 69PapadDensity 73 vs 69Refried beans, canned, fat-freeDensity 74 vs 69Original analysis by NutriVerdict
In the kitchen and how to use it
Canned chili with beans is a ready-to-eat combination of ground meat, beans, tomatoes, and chili seasoning that only needs to be heated on the stovetop or in the microwave before serving. It is typically eaten on its own in a bowl topped with shredded cheese, diced onion, and sour cream, or used as a base for chili cheese fries, ladled over hot dogs, or stirred into cornbread casseroles. Its thick, stewy texture and spiced tomato base make it a convenient pantry staple for a quick weeknight meal.
Unopened cans keep for a long time in the pantry, while any leftover chili should be transferred to a sealed container and refrigerated, used within a few days. A 1-cup (256 g) serving has 103 calories with 3.3 g of fiber (12 percent of the Daily Value) and 6.12 g of protein (12 percent of the Daily Value), plus 19 percent of the Daily Value for iron from the beans and meat combined. Its 423 mg of sodium is worth keeping in mind when planning the rest of the day's meals, since canned chili tends to run higher in sodium than a homemade version.
Frequently asked questions about chili with beans, canned
How many calories are in canned chili with beans?
A 1-cup (256 g) serving of canned chili with beans has 103 calories.
Is canned chili with beans a good source of iron?
Yes, a cup provides 19 percent of the Daily Value for iron, along with 12 percent of the Daily Value for both fiber and protein.
How do you prepare canned chili with beans?
It just needs to be heated on the stovetop or in the microwave, and it is commonly topped with cheese, onion, or served over hot dogs or fries.