Canned Chili with Beans: Nutritional Breakdown
Canned chili with beans is a hearty and convenient dish that packs a nutritional punch. Ideal for those on the go, it combines rich flavors with a good balance of macronutrients. Below, we break down the nutritional content of this satisfying meal to provide a clear understanding of what it offers for your diet.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Energy | 103 kcal |
| Protein | 6.12 g |
| Fat | 3.76 g |
| Saturated Fat | 1.13 g |
| Carbohydrates | 13.24 g |
| Fiber | 3.3 g |
| Sugar | 1.65 g |
| Calcium | 47.0 mg |
| Iron | 3.43 mg |
| Magnesium | 45.0 mg |
| Phosphorus | 154.0 mg |
| Potassium | 365.0 mg |
| Sodium | 423.0 mg |
| Zinc | 2.0 mg |
| Copper | 0.117 mcg |
| Manganese | 0.134 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 1.7 mg |
| Thiamine (B1) | 0.048 mg |
| Riboflavin (B2) | 0.105 mg |
| Niacin (B3) | 0.358 mg |
| Vitamin B6 | 0.132 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.52 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Canned chili with beans is a great source of plant-based protein, providing 6.12 grams per serving. The dish offers a modest amount of healthy fats, with 3.76 grams of total fat and 1.13 grams of saturated fat, making it a balanced option. The chili’s fiber content (3.3 grams) helps promote digestive health, while its carbohydrates (13.24 grams) provide a steady source of energy.
The high potassium content (365 mg) supports heart health and helps balance fluid levels in the body, while the 47 mg of calcium contributes to bone health. Additionally, this dish is rich in iron (3.43 mg), which supports oxygen transport and energy production, and provides a significant amount of magnesium (45 mg), which plays a key role in muscle function and energy metabolism.
Micronutrients and Vitamins
In terms of micronutrients, canned chili with beans is a good source of manganese (0.134 mg), phosphorus (154 mg), and zinc (2.0 mg), which are essential for enzyme function, bone health, and immune support. The presence of folate (23 mcg) further supports cellular function and is important for pregnant women. Although the dish contains a small amount of Vitamin C (1.7 mg), Vitamin A (17 mcg), and Vitamin E (0.52 mg), these vitamins help to maintain healthy skin, vision, and immune function.
While canned chili with beans doesn’t contain Vitamin B12 or Vitamin D2, it offers a variety of other nutrients to support overall well-being.
Allergen Information
Typically, canned chili with beans contains common allergens such as soy or wheat, depending on the specific brand and recipe. Always check the label for potential allergens like dairy, gluten, or artificial additives, especially if you have sensitivities or allergies.
Dietary Preferences
This dish is suitable for those following a vegetarian or vegan diet, provided the ingredients do not contain animal products. It’s also a great option for individuals looking to increase their protein intake while consuming minimal animal-based products. However, it is not suitable for those with gluten sensitivities unless specifically marked as gluten-free.
Conclusion
Canned chili with beans is a flavorful, nutrient-dense option for those seeking a quick, convenient meal. Packed with protein, fiber, and essential minerals, it’s a satisfying dish that can be enjoyed as part of a balanced diet. Whether you’re looking for a quick lunch or a comforting dinner, this dish provides a solid nutritional foundation and helps meet daily dietary needs. Always check the ingredients to ensure it meets your dietary preferences and needs.
