Chili con Carne: Calories, Nutrition & Healthier Swaps

Chili con carne combines beef, beans and tomatoes: protein and fiber in one pot, with toppings deciding the rest.

Chili con Carne nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Chili con Carne: nutrition highlights

A serving (serving, 300 g) provides 24 g of protein — about 43% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 9 g of fiber per serving — roughly 36% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, chili con carne gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• A serving has 2.4 g of salt — 48% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 300 g) is 333 kcal — roughly 1 h 49 min of easy walking or 42 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Chili con Carne

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with chickpeas — 220 g, 334 kcal: −4.9 g saturated fat, −2.2 g salt.
• Lentils with lentils — 250 g, 335 kcal: −5 g saturated fat, −1.9 g salt.
• Lentils with mushrooms — 270 g, 329 kcal: −4.1 g saturated fat, −1.6 g salt.
• Lobio (bean stew) — 250 g, 333 kcal: −4.3 g saturated fat, −0.4 g salt.