1 serving (254 grams) contains 272 calories, 18.9 grams of protein, 7.4 grams of fat, and 35.3 grams of carbohydrates.
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Nutrition Information
Calories |
271.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 629.9 mg | 27% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 11.2 g | 40% | |
| Sugars | 6.5 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 66.0 mg | 5% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 922.0 mg | 19% | |
* 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
Source of Calories
About Vegetable chili
Vegetable chili is a hearty, plant-based dish originating from Mexican and Tex-Mex cuisines, traditionally made with vegetables, beans, tomatoes, and flavorful spices such as cumin, chili powder, and paprika. This dish is a nutrient-dense option, providing a variety of vitamins, minerals, fiber, and plant-based protein. Packed with beans like kidney, black, or pinto, vegetable chili is rich in complex carbohydrates and low in saturated fat, making it a wholesome, satisfying meal. A typical serving (1 cup) provides approximately 200-250 calories, 10-15g protein, 8-10g fiber, and is high in vitamins A and C, iron, potassium, and folate. Due to its versatility and combination of nutrient-rich ingredients, vegetable chili is a popular choice for those seeking a balanced, plant-based meal without compromising on flavor or nutrition.
Health Benefits
- High fiber content (8-10g per cup) promotes digestive health and supports healthy blood sugar levels.
- Rich in vitamin C from tomatoes and peppers, which boosts the immune system and promotes skin health.
- Iron from beans supports oxygen transport in the body and prevents fatigue due to iron deficiency.
- Low in saturated fat and cholesterol-free, contributing to improved heart health and reduced risk of cardiovascular disease.
- Contains potassium, a mineral that supports healthy blood pressure and proper muscle function.
Dietary Considerations
Selection and Storage
Store vegetable chili in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze in portioned containers for up to 3 months.
Common Questions About Vegetable chili Nutrition
What is the nutritional content of vegetable chili?
Vegetable chili typically contains around 150-200 calories per serving (1 cup), with 6-8 grams of protein, 5-8 grams of fiber, and minimal fat depending on the recipe. It is also rich in vitamins like vitamin A and C, and minerals such as potassium and iron, primarily from the variety of vegetables used.
Can I eat vegetable chili on a keto or low-carb diet?
Vegetable chili is generally not suitable for a strict keto diet due to its moderate carbohydrate content, which comes from beans, tomatoes, and certain vegetables. A single cup can have 20-30 grams of net carbs. For a low-carb version, you can reduce or eliminate beans and focus on lower-carb vegetables like zucchini and spinach.
What are the health benefits of eating vegetable chili?
Vegetable chili is high in dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. The dish is also rich in antioxidants from ingredients like tomatoes, peppers, and spices, which can reduce inflammation and support overall immune health. However, sodium content can be high in pre-made or canned versions, so check labels and opt for low-sodium options when available.
What is the recommended portion size for vegetable chili?
A typical serving size of vegetable chili is about 1 cup (approximately 240-250 grams), which provides a balanced amount of calories and nutrients for a meal or side dish. To make it a complete meal, pair it with a small portion of whole grains or a green salad.
How does vegetable chili compare to traditional meat chili?
Vegetable chili is lower in fat and calories than traditional meat chili, making it a lighter and heart-healthier option. While meat chili is typically higher in protein, vegetable chili provides more fiber and a broader range of vitamins and minerals due to its plant-based ingredients. For similar protein levels, you can add legumes like lentils or extra beans to your vegetable chili.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Vegetable chili DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
