How Many Carbs Are in a Chili? Unpacking the Nutritional Facts

November 17, 2025 •

3 min read

A single cup of classic beef chili with beans can contain around 20-30 grams of carbohydrates, but this number can vary significantly depending on the ingredients used. Understanding exactly how many carbs are in a chili requires a closer look at what goes into the pot, from meat and beans to vegetables and spices.

Quick Summary

The carbohydrate count in chili varies widely based on ingredients like beans, tomatoes, and fillers. Options range from high-carb versions with beans to low-carb, beanless or keto-friendly alternatives. Understanding component carbs helps customize chili for different diets.

Key Points

Variable Carb Count: The carb content of chili can range from low (under 10g net carbs) to high (over 20g net carbs) per serving, depending on the ingredients used.
Beans are a Major Contributor: Beans, such as kidney and pinto, are a primary source of carbohydrates in traditional chili, making beanless versions significantly lower in carbs.
Low-Carb Ingredients: To reduce carbs, substitute beans with low-carb vegetables like mushrooms, zucchini, or riced cauliflower.
Mindful Thickeners: Avoid starchy thickeners and instead use natural reduction methods or alternatives like xanthan gum to control the carb count.
Keto-Friendly Options Exist: Many recipes are specifically designed to be keto-friendly, omitting beans and using low-sugar tomato products to keep net carbs low.

Decoding the Carb Count in Your Bowl of Chili

The number of carbohydrates in a bowl of chili is not a static figure; it is a dynamic value that fluctuates based on the specific recipe and portion size. The main factors influencing the carb content are the inclusion of beans, the amount of tomato-based ingredients, and any added thickeners or sugars. For those tracking macros or following a specific diet like keto, understanding these variables is essential for enjoying this hearty dish.

The Impact of Beans on Chili's Carb Content

Beans are the most significant source of carbohydrates in many traditional chili recipes. While they are a fantastic source of plant-based protein and fiber, their presence can raise the carb count substantially. For example, a single cup of canned chili with beans can have over 30 grams of total carbohydrates. The type of bean also plays a role; kidney beans, pinto beans, and black beans all contribute to the final carb load. For individuals on a ketogenic diet, which restricts carbs to a very low level, this makes classic chili a poor choice. However, many alternatives exist that allow you to enjoy a beanless version without sacrificing flavor.

Kidney Beans: A common choice, they add a substantial amount of carbohydrates and fiber.
Black Beans: Known for their deep color and robust flavor, these are another carb-dense ingredient.
Pinto Beans: These are often used for a creamy texture but still contribute to a higher carb count.

Vegetables, Tomatoes, and Other Ingredients

Beyond beans, other ingredients also contribute to the carbohydrate tally. Tomatoes, in particular, contain natural sugars and are used in large quantities in most chili recipes, whether as diced tomatoes, sauce, or paste. While healthier than many carb sources, they still add up. Onions, peppers, and other vegetables also contain carbs, but typically in smaller amounts. Be cautious of pre-packaged chili seasonings or spice mixes, as some can contain added sugars or starches as thickeners, which further increases the carb load. For a lower-carb option, always check the labels or make your own spice blend.

Comparing Different Types of Chili: A Nutritional Breakdown

The following table illustrates how different chili recipes can vary in their carbohydrate content per 1-cup serving.


Chili Type	Approximate Total Carbs (g)	Approximate Net Carbs (g)	Key Carb Sources
Homemade Beef Chili (with beans)	23.5	16.3	Beans, Tomatoes
Classic Canned Chili (with beans)	30.5	19.2	Beans, Tomatoes, Sugars
Homemade Beef Chili (no beans)	13-15	8.5-12	Tomatoes, Onion
Keto/Low-Carb Chili (no beans)	8.5	~5	Tomatoes, Vegetables
Vegetarian Bean Chili	20	~15	Beans, Tomatoes

Tips for Creating a Low-Carb Chili

If you are committed to a low-carb lifestyle, several modifications can be made to create a delicious chili without the high carb load.

Skip the Beans: This is the most effective way to reduce carbs. You can replace the texture and bulk of beans with other ingredients.
Add More Meat and Vegetables: Increase the quantity of ground beef, turkey, or pork. Add low-carb vegetables like bell peppers, mushrooms, zucchini, or riced cauliflower to add volume and nutrients without excess carbs.
Thicken with Low-Carb Alternatives: Instead of using starchy thickeners like cornmeal or flour, try using a small amount of xanthan gum or simply reducing the chili down to your desired consistency over a longer period.
Use Low-Sugar Tomato Products: Opt for canned diced tomatoes and tomato sauce that have no added sugar. This will reduce both the carb and sugar content.
Be Mindful of Toppings: While cheese and sour cream are low-carb, be cautious with high-carb toppings like tortilla strips or cornbread.

Conclusion

How many carbs are in a chili ultimately depends on its preparation. While traditional recipes with beans and thick tomato bases can be high in carbohydrates, it is entirely possible to create a flavorful and satisfying low-carb version. By consciously choosing your ingredients, such as swapping out beans for more meat and low-carb vegetables, you can tailor chili to fit any dietary need. Whether you prefer a hearty, classic pot or a keto-friendly alternative, a delicious chili can be a part of a healthy, balanced diet.

For more specific nutrition details, consult the USDA FoodData Central database. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Canned chili, especially versions with beans, can be high in carbohydrates. For example, a 1-cup serving of canned chili with beans can contain over 30 grams of carbohydrates. It's important to read the nutrition label as some brands may also contain added sugars.

To make a lower-carb chili, omit the beans entirely. Use more ground meat, add low-carb vegetables like bell peppers and zucchini, and use low-sugar tomato products. You can also thicken the chili by simmering it for longer instead of adding flour or cornmeal.

No, not all chilis are high in carbs. While a traditional bean-based chili is typically higher in carbs, a beanless or keto-friendly chili made with meat, spices, and low-carb vegetables can be very low in carbohydrates.

Ground beef, ground turkey, and ground chicken are all great options for low-carb chili. These meats contain negligible carbohydrates and provide a good source of protein, making them ideal for a low-carb or keto diet.

Yes, you can have chili on a keto diet, but it must be a special beanless recipe. Traditional chilis with beans are not keto-friendly. Many keto-specific chili recipes substitute beans with other ingredients like ground meat, mushrooms, or riced cauliflower to keep the carb count down.

To replace beans in a low-carb chili, you can use a variety of ingredients. Chopped mushrooms, diced zucchini, crumbled tofu, or even black soybeans are all great substitutes that add texture and volume without the high carb load.

Yes, while all beans are significant sources of carbohydrates, the specific type can slightly alter the nutritional profile. However, the most significant factor is whether beans are included at all. For a low-carb diet, it is best to avoid them altogether regardless of the type.