Chili with Beans
Chili with Beans is a common pulse or soy food: affordable protein and fibre.
Nutrition per 100 g
Standardised to 100 g of chili with beans for fair comparison. Typical serving: 100 g — 103 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 103 kcal | 103 kcal | 100 kcal |
| Protein | 6.1 g | 6.1 g | 5.9 g |
| Carbohydrate | 13.2 g | 13.2 g | 12.8 g |
| Fat | 3.8 g | 3.8 g | 3.7 g |
| Fibre | 3.3 g | 3.3 g | 3.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of chili with beans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 17 µg | 17 µg | 2% |
| Vitamin C | 1.7 mg | 1.7 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.52 mg | 0.52 mg | 3% |
| Vitamin K | 1.9 µg | 1.9 µg | 2% |
| Thiamin | 0.048 mg | 0.048 mg | 4% |
| Riboflavin | 0.11 mg | 0.11 mg | 8% |
| Niacin | 0.36 mg | 0.36 mg | 2% |
| Vitamin B6 | 0.13 mg | 0.13 mg | 8% |
| Folate | 23 µg | 23 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 1.4 mg | 1.4 mg | 28% |
| Choline | 20.2 mg | 20.2 mg | 4% |
| Minerals | |||
| Calcium | 47 mg | 47 mg | 4% |
| Iron | 3.4 mg | 3.4 mg | 19% |
| Magnesium | 45 mg | 45 mg | 11% |
| Phosphorus | 154 mg | 154 mg | 12% |
| Potassium | 365 mg | 365 mg | 8% |
| Sodium | 423 mg | 423 mg | 18% |
| Zinc | 2 mg | 2 mg | 18% |
| Selenium | 1.3 µg | 1.3 µg | 2% |
| Copper | 0.12 mg | 0.12 mg | 13% |
| Manganese | 0.13 mg | 0.13 mg | 6% |
Source: USDA FoodData Central — Chili with beans, canned
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat chili with beans?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- Chili with Beans is a common pulse or soy food: affordable protein and fibre.
How to include it
- Simmer until tender and season well; tinned versions only need rinsing.
- Typical pairing ideas: Rice, Onion, Tomato.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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