1 can (15 oz) Vegetarian Chili with Beans (Can) contains 340 calories. This tasty, filling meal is packed with plant-based protein and fiber, making it a nutritious option for vegetarians and meat-eaters alike.

In addition to 18 grams of protein and 14 grams of fiber, this canned chili is also a good source of various essential vitamins and minerals. One serving provides roughly 15% of your daily recommended intake of iron, and 35% of your daily recommended intake of vitamin C.

In this article, we'll explore the nutritional content and benefits of vegetarian chili with beans, as well as offering some suggestions on how to serve it and discussing possible health risks to be aware of.

Calorie Content of Vegetarian Chili with Beans (Can)

As mentioned earlier, 1 can of vegetarian chili with beans contains around 340 calories. If you’re trying to watch your calorie intake, you’ll need to be mindful of serving sizes and portion control. The good news is that this meal is quite filling, thanks to the high fiber content from the beans and vegetables. Eating a serving of this chili with a side salad or some steamed vegetables can help to bulk up your meal without adding too many additional calories. Remember that everyone’s calorie needs will differ depending on their age, height, weight, and activity level. Be sure to consult a doctor or registered dietitian for personalized advice on how many calories you should be consuming each day.

Protein Content of Vegetarian Chili with Beans (Can)

As mentioned earlier, a serving of this chili contains 18 grams of protein. This is a substantial amount, particularly for a meal that is entirely plant-based. Protein is essential for building and repairing tissues in the body, and it’s particularly important for vegetarians and vegans to consume enough in their diets. In addition to beans, other sources of vegetarian protein include tofu, tempeh, lentils, and quinoa. Just be aware that not all plant-based proteins are created equal. Some sources, like soybeans and quinoa, are considered complete proteins because they contain all nine essential amino acids. Other sources may be missing one or more of these amino acids, so it’s important to eat a variety of protein sources to ensure that you’re getting all of the amino acids your body needs.

Fat Content of Vegetarian Chili with Beans (Can)

One serving of vegetarian chili with beans contains 4 grams of fat, none of which is saturated fat. While fat is an essential nutrient that our bodies need for energy and to absorb certain vitamins, it’s important to choose healthy fats whenever possible. Healthy fats include monounsaturated and polyunsaturated fats, which can be found in foods like avocado, nuts, seeds, and fatty fish. These types of fats have been shown to help reduce inflammation in the body and may even reduce the risk of heart disease. On the other hand, saturated and trans fats should be avoided or limited, as they can increase the risk of heart disease and other health problems. Saturated fats are commonly found in animal products like butter, cheese, and fatty meats, while trans fats are typically found in fried foods, baked goods, and processed snacks.

Carbohydrate Content of Vegetarian Chili with Beans (Can)

Each serving of vegetarian chili with beans contains 53 grams of carbohydrates, 14 grams of which are fiber. Carbohydrates are an important source of energy for our bodies, but it’s important to choose complex carbohydrates over simple sugars. Complex carbohydrates are found in foods like whole grains, fruits, and vegetables, and they take longer to break down in the body, providing a more steady source of energy. Simple sugars, on the other hand, are found in foods like candy, soda, and processed snacks, and they can cause spikes and crashes in blood sugar levels. Fiber is also important for overall digestive health and can help to keep you feeling full for longer periods of time. In addition to beans, other good sources of fiber include whole grains, fruits, and vegetables.

Vitamin Content of Vegetarian Chili with Beans (Can)

Vegetarian chili with beans is packed with various essential vitamins, including vitamin C, vitamin A, and vitamin K. One serving provides roughly 35% of your daily recommended intake of vitamin C, which plays a key role in immune system function and tissue repair. Vitamin A is important for vision health, and it’s also involved in maintaining healthy skin and mucous membranes. Finally, vitamin K is essential for blood clotting and may also aid in bone health. Other sources of vitamin C include citrus fruits, berries, and leafy greens, while vitamin A can be found in foods like sweet potatoes, carrots, and leafy greens. Vitamin K is primarily found in leafy greens, but it can also be found in other foods like broccoli and Brussels sprouts.

Mineral Content of Vegetarian Chili with Beans (Can)

In addition to vitamins, vegetarian chili with beans is also a good source of various essential minerals. One serving contains roughly 15% of your daily recommended intake of iron, which is important for maintaining healthy blood cells. Zinc is also found in this meal, which helps to support immune function and protein synthesis. Finally, magnesium is involved in a variety of bodily functions, including nerve and muscle function and blood sugar regulation. Other sources of iron include meat, seafood, and fortified cereals, while zinc can be found in foods like pumpkin seeds, nuts, and fortified cereals. Magnesium is found in leafy greens, legumes, and nuts.

Ingredients of Vegetarian Chili with Beans (Can)

The ingredients in vegetarian chili with beans vary depending on the brand, but most will contain some combination of beans, vegetables, and spices. Common ingredients include kidney beans, black beans, onions, peppers, tomatoes, and chili powder. Some brands may also contain additional ingredients like corn or tofu, and some may be seasoned with additional spices or hot sauce. It’s always a good idea to read the ingredient list carefully if you have any dietary restrictions or allergies.

Benefits of Vegetarian Chili with Beans (Can)

Vegetarian chili with beans offers a variety of health benefits, making it a great addition to your diet. The high fiber content can promote digestive health and help to keep you feeling full, which may aid in weight management. The plant-based protein and complex carbohydrates can help to stabilize blood sugar levels and provide sustained energy, and the various vitamins and minerals can help to support overall health and wellness. Finally, this meal is easy and convenient to prepare, making it a great option for busy weeknights.

Serving Suggestions for Vegetarian Chili with Beans (Can)

There are endless ways to serve vegetarian chili with beans, depending on your personal preferences and dietary needs. Here are some ideas to get you started:

• Top with avocado or guacamole for some healthy fats
• Serve over a bed of brown rice or quinoa for some additional complex carbohydrates
• Garnish with fresh cilantro or sliced jalapenos for some added flavor and spice

You can also experiment with adding some of your own favorite ingredients, like diced sweet potatoes, zucchini, or corn, to bulk up the meal and add some extra nutrients.

Possible Health Risks of Vegetarian Chili with Beans (Can)

While vegetarian chili with beans is generally considered a healthy meal option, there are a few things to keep in mind. For example, some people may experience digestive issues like gas or bloating after eating beans. If you’re not used to consuming a lot of fiber, it’s a good idea to start slowly and gradually increase your intake over time to allow your body to adjust. In addition, some brands of vegetarian chili with beans may be high in sodium, which can contribute to high blood pressure and other health problems. Be sure to choose a brand that is lower in sodium, and avoid adding additional salt or salty toppings.