Lean beef chili con carne

Dinner

Item Rating: 76/100

1 serving (245 grams) contains 250 calories, 25.0 grams of protein, 8.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (237.9g)

Calories		242.7
% Daily Value*
Total Fat		7.8 g	10%
	Saturated Fat	2.9 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		53.4 mg	17%
Sodium		776.7 mg	33%
Total Carbohydrates		19.4 g	7%
	Dietary Fiber	5.8 g	20%
	Sugars	5.8 g
protein		24.3 g	48%
Vitamin D		0 mcg	0%
Calcium		77.7 mg	5%
Iron		3.4 mg	18%
Potassium		679.6 mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 70 cal (28.7%)

Protein: 97 cal (39.7%)

Carbs: 77 cal (31.7%)

About Lean beef chili con carne

Lean Beef Chili Con Carne is a hearty and spicy stew originating from Mexican and Tex-Mex cuisine. It typically features lean ground beef, tomatoes, kidney beans, chili peppers, onions, and a variety of spices. Nutritionally, this dish is an excellent source of high-quality protein, iron, and fiber, largely due to the lean beef and beans. A one-cup serving of lean beef chili can deliver approximately 20-25 grams of protein, 3 mg of iron (about 16% of the RDA for adults), and 7-9 grams of fiber, depending on the recipe. This makes it a satisfying and nutrient-rich meal option that supports muscle maintenance, energy levels, and digestive health. By utilizing lean beef, the fat content is reduced, making it a healthier alternative for those seeking a balanced dish with lower saturated fat content compared to traditional recipes made with fatty cuts of meat.

Health Benefits

• Supports muscle growth and repair thanks to its high protein content (20-25 grams per serving).
• Promotes immune function and oxygen transport due to the iron content in lean beef (approximately 16% of the RDA per serving).
• Aids digestion and improves gut health because of the fiber in beans (7-9 grams per serving).
• Provides antioxidant benefits from tomatoes, which are rich in vitamin C and lycopene.
• Boosts metabolism and energy levels through B vitamins found in lean beef and beans, such as B12 and folate.

Dietary Considerations

Allergens: Contains beef

Suitable for: High-protein diets, low-carb diets (with fewer beans), iron-rich diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (if canned beans are used)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3-4 days or freeze for up to 3 months. Reheat thoroughly to avoid foodborne illness.

Common Questions About Lean beef chili con carne Nutrition

Is lean beef chili con carne high in protein?

Yes, lean beef chili con carne is an excellent source of protein. A 1-cup serving typically provides around 25-30 grams of protein, depending on the recipe. This makes it ideal for supporting muscle repair and maintenance.

Can I eat lean beef chili con carne on a keto or low-carb diet?

Lean beef chili con carne can be compatible with a keto or low-carb diet if it is made without beans and uses low-carb vegetables such as peppers and tomatoes. Traditional recipes with beans may have 20-30 grams of carbohydrates per serving, which could exceed keto guidelines.

What are the health benefits or concerns of eating lean beef chili con carne?

Lean beef chili con carne is rich in high-quality protein, iron, zinc, and B vitamins, making it beneficial for muscle health, energy production, and immune function. However, if it contains a lot of sodium or saturated fat, it may not be suitable for people managing heart health or high blood pressure.

What is a recommended serving size for lean beef chili con carne?

A typical serving size for lean beef chili con carne is about 1 cup (approximately 240-250 grams), which provides around 250-350 calories depending on the ingredients. Pairing it with a side of salad or vegetables can help balance the meal.

How does lean beef chili con carne compare to vegetarian chili?

Lean beef chili con carne is higher in protein and iron due to the beef content, while vegetarian chili is lower in saturated fat and typically higher in fiber because of the use of beans, lentils, or other plant-based ingredients. The choice depends on dietary preferences and nutritional goals.

Data Sources & Scientific References