How healthy is chili con carne?
Is chili con carne healthy? Yes, for most people. Chili con carne scores 59/100 on the HowHealthyIs Score: 100 g provides 115 kcal, 14 mg vitamin C and 6.8 g protein. Chili con carne is a slow-simmered stew of ground beef, kidney beans, tomatoes and chile: hearty and high in protein, with fiber and iron from the beans. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chili con carne ranks higher than 59% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C13%
- Protein12%
- Fiber8%
- Iron7%
- Vitamin E5%
- Potassium5%
- Magnesium4%
- Vitamin A3%
- Calcium3%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 61 minus 18 = 42. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chili con carne?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 115 kcal | 345 kcal | |
| Protein | 6.8 g | 20 g | 41% |
| Carbohydrates | 8.5 g | 26 g | 9% |
| Fiber | 2.7 g | 8.1 g | 29% |
| Sugars | 2.7 g | 8.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.2 g | 19 g | 24% |
| Saturated fat | 2 g | 6 g | 30% |
| Omega-3 fats | 0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 31 µg | 92 µg | 10% |
| Vitamin C | 14 mg | 41 mg | 45% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 0.9 mg | 2.6 mg | 17% |
| Vitamin K | 3.9 µg | 12 µg | 10% |
| Vitamin B12 | 0.5 µg | 1.6 µg | 66% |
| Folate | 16 µg | 49 µg | 12% |
| Minerals | |||
| Calcium | 42 mg | 125 mg | 10% |
| Iron | 1.5 mg | 4.5 mg | 25% |
| Potassium | 268 mg | 805 mg | 17% |
| Magnesium | 20 mg | 60 mg | 14% |
| Zinc | 1.4 mg | 4 mg | 37% |
| Sodium | 254 mg | 763 mg | 33% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chili con carne?
We estimate chili con carne from this standard recipe (serves 7, about 2030 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Ground beef (80% lean) | 500 g |
| 2 cans kidney beans, drained | 480 g |
| 2 cans chopped tomatoes | 800 g |
| 1 large onion | 150 g |
| 1 red bell pepper | 120 g |
| 3 cloves garlic | 10 g |
| 2 tbsp tomato paste | 30 g |
| Chili powder | 15 g |
| Ground cumin | 6 g |
| Dried oregano | 2 g |
| 1 tbsp oil | 15 g |
| Salt | 6 g |
| Water or stock | 250 g |
Why is chili con carne good for you?
- 1.6 µg vitamin B12 in 1 bowl, 66% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 41 mg vitamin C in 1 bowl, 45% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 20 g protein in 1 bowl, 41% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A filling one-pot meal that freezes well
- Making it with lean beef or extra beans for a lighter bowl
What should you watch out for?
- Toppings such as cheese, sour cream and corn chips add a lot of fat and salt.
- Fattier ground beef raises the saturated fat; draining the fat after browning helps.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.