Calories in Chili: Nutrition Facts & Serving Sizes
Per 1 cup (240g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1-cup serving of chili (240g) contains about 283 calories with 18g of protein, 14.6g of carbs, and 17g of fat. Per 100g, chili has 118 calories, making it a moderately low-calorie, high-volume meal. The protein comes from ground beef or turkey, while the carbs come from beans and tomatoes. Sodium is high at 411mg per 100g (986mg per cup), so it is worth monitoring. Iron stands out at 2mg per 100g, supporting oxygen transport. Chili is a practical meal prep staple that provides solid protein with relatively low calorie density, making it a good option for bulking and cutting alike when portioned correctly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (240g) | 283.2 | 18g | 14.6g | 17g | 1.2g |
| 100g | 118 | 7.5g | 6.1g | 7.1g | 0.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 118 | 6% |
| Protein | 7.5g | 15% |
| Total Fat | 7.1g | 9% |
| Saturated Fat | 2.3g | 12% |
| Total Carbohydrates | 6.1g | 2% |
| Dietary Fiber | 0.5g | 2% |
| Sugars | 1.1g | 2% |
| Sodium | 411mg | 18% |
| Cholesterol | 21mg | 7% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.3g | 1% |
| Cholesterol | 21mg | 7% |
| Calcium | 30mg | 2% |
| Iron | 2mg | 11% |
| Potassium | 185mg | 4% |
| Vitamin A | 14mcg | 2% |
| Vitamin C | 1.8mg | 2% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 20mg | 5% |
| Phosphorus | 77mg | 6% |
| Zinc | 1.1mg | 10% |
| Selenium | 6.5mcg | 12% |
| Folate | 8mcg | 2% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.2mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chili
Chili is a high-volume, nutrient-dense meal that works well for both fat loss and muscle gain. The protein from beef or turkey (7.5g per 100g) combined with beans adds up to a meaningful protein dose per cup. For anyone in a calorie deficit, the high volume of chili at 118 cal per 100g means a large bowl fills you up without a massive calorie hit.
The iron content at 2mg per 100g includes heme iron from beef, which has higher bioavailability than plant-based iron. Iron supports red blood cell production and oxygen delivery to muscles during training. Consistent iron intake is important for sustained performance, especially for anyone training multiple days per week.
Vitamin B12 at 1mcg per 100g supports nerve function, energy metabolism, and red blood cell production. This is a meaningful contribution from a single meal. Zinc at 1.1mg per 100g supports testosterone production and immune function, both critical for those training hard.
For meal prep, chili is unbeatable. A large batch made on Sunday lasts the entire week and freezes excellently. Using lean ground turkey instead of beef cuts fat while keeping protein high. Adding more beans increases fiber, which helps with blood sugar stability and appetite control throughout the day.
Dietary Considerations
Traditional beef chili is not vegan or vegetarian. It is gluten-free in its standard form without any thickeners made from wheat flour. Chili is not keto-friendly due to beans and tomatoes contributing about 6.1g of carbs per 100g. For weight loss, chili is a strong option because the combination of protein and fiber creates strong satiety at a relatively low calorie density (118 cal per 100g). Sodium is high at 411mg per 100g, so homemade chili with controlled seasoning is better for sodium-conscious individuals than canned or restaurant versions.
Daily Intake (100g)
100g of chili provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chili?
A 1-cup serving of chili (240g) has about 283 calories. Per 100g, chili contains 118 calories. Calorie content varies depending on whether it uses ground beef or turkey and how much fat content is in the meat.
Is chili good for weight loss?
Yes. Chili has a relatively low calorie density at 118 cal per 100g, and the combination of protein (7.5g per 100g) and fiber (0.5g per 100g) promotes satiety. A full cup provides 18g of protein and 283 calories, making it a filling, protein-rich option for a calorie deficit.
How much protein in chili?
Chili has 7.5g of protein per 100g. A 1-cup serving (240g) provides about 18g of protein. This can increase significantly if you add extra lean ground beef or turkey, or use a higher bean-to-meat ratio.
Is chili high in sodium?
Yes. Chili contains 411mg of sodium per 100g and about 986mg per 1-cup serving. This is about 43% of the daily recommended sodium limit of 2,300mg per cup. Making chili at home with low-sodium canned tomatoes and limiting added salt helps control sodium intake.
Is chili keto-friendly?
No. Chili typically contains beans and tomatoes that add about 6.1g of carbs per 100g (14.6g per cup). A low-carb version using no beans and more beef is possible, but traditional chili with kidney or pinto beans is not suitable for a ketogenic diet.
Is chili good for meal prep?
Chili is one of the best meal prep foods available. It stores in the fridge for 4 to 5 days and freezes well for months. A single batch can feed you for the entire week. At 283 calories per cup with 18g of protein, it is a filling and balanced meal prep option.
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