How Many Carbs Are in a Cup of Homemade Chili with Beans and Ground Beef?

October 29, 2025 •

4 min read

A standard cup of homemade chili with beans and ground beef typically contains between 23 and 28 grams of total carbohydrates, though this can vary significantly based on your specific recipe and ingredients. This versatile and hearty dish is packed with protein, but understanding its carb content is key for those monitoring their intake.

Quick Summary

A cup of homemade chili with beans and ground beef contains approximately 23-28g total carbs, with beans being a significant source. Net carb content is lower due to dietary fiber. Exact nutritional values vary based on recipe ingredients and modifications.

Key Points

Carb Count: A standard cup of homemade chili with beans and ground beef contains about 23-28 grams of total carbohydrates, which is significantly influenced by the bean content.
Net Carbs: The high dietary fiber from beans reduces the net carb count, which is typically in the range of 15-20 grams per cup.
Beans Are the Main Source: Legumes like kidney or black beans are the primary contributor of carbohydrates in a traditional chili recipe.
Reduce Carbs: To lower the carb count, reduce the number of beans, replace them with low-carb vegetables like mushrooms or bell peppers, or omit them entirely.
Homemade is Healthier: Creating chili at home allows you to control ingredients, minimizing the high sodium and added sugars often found in canned versions.
Mindful Ingredients: Pay attention to the sugar content in canned tomatoes and tomato paste, opting for no-sugar-added options when possible.
Nutrient Differences: Chili without beans is higher in protein and fat per cup, while chili with beans provides more fiber, folate, and potassium.

The Carb Breakdown of Homemade Chili

The total carbohydrate count in homemade chili is influenced by several factors, including the type and amount of beans, the tomato products used, and other added vegetables. The figure of 23–28 grams of total carbs per cup accounts for these common ingredients, with dietary fiber making up a substantial portion of that number. Understanding this breakdown helps you control your intake and modify recipes to suit your dietary goals.

Beans Are the Primary Carb Contributor

Legumes, such as kidney, black, or pinto beans, are the largest source of carbohydrates in a traditional chili recipe. However, they are also rich in dietary fiber, which is a type of carbohydrate that your body can't digest. This means that when calculating 'net carbs' (total carbs minus fiber), the count is much lower and the beans have a less dramatic impact on blood sugar levels.

Kidney Beans: Approximately 26 grams of net carbs per cooked cup.
Black Beans: Roughly 26 grams of net carbs per cooked cup.
Pinto Beans: Around 30 grams of net carbs per cooked cup.

Other Sources of Carbohydrates

While beans are the most obvious source, other ingredients contribute to the total carb count, albeit in smaller amounts:

Tomatoes: Both diced tomatoes and tomato paste add carbs. Using low-sugar or no-sugar-added canned products is recommended.
Onions and Peppers: These vegetables contribute a small number of carbohydrates but also add flavor and nutrients.
Seasonings and Thickeners: Some chili mixes or other additions can contain hidden sugars or starches. Using individual spices offers more control.

Comparison: Chili with Beans vs. No Beans

For those on a low-carb or ketogenic diet, removing beans is the most effective way to drastically reduce the carbohydrate content. This table illustrates the difference in macronutrients between a classic chili recipe and a no-bean version.


Feature	Chili with Beans (per cup)	Chili without Beans (per cup)	Notes
Total Carbs	23–28g	~13–15g	Beans are the main source of the difference.
Dietary Fiber	8–10g	2–4g	Significant reduction in fiber when beans are omitted.
Protein	18–20g	20–23g	A no-bean version typically has slightly higher protein.
Fat	9–11g	13–14g	Can vary based on meat and toppings.
Key Nutrients	Excellent source of fiber, folate, and potassium.	Excellent source of protein and fat.	Each version offers different nutritional benefits.

How to Reduce Carbs in Homemade Chili

If you love chili but want a lower-carb version, homemade is the way to go. You have complete control over every ingredient. Here are a few strategies:

Omit or Substitute Beans: The simplest method is to remove the beans entirely. For texture, consider low-carb nuts like walnuts or add more low-carb vegetables. If you still want beans, use a small amount or choose lower-carb alternatives like edamame or black soybeans.
Load Up on Low-Carb Veggies: Increase the volume and nutrient density with non-starchy vegetables. Sautéed bell peppers, mushrooms, zucchini, or celery can add bulk and flavor with minimal carbs.
Choose Lower-Carb Tomato Products: Instead of tomato sauce or diced tomatoes, some recipes use only tomato paste, which is more concentrated and can be used in smaller quantities. Alternatively, you can opt for white chili recipes that use creamy coconut milk instead of tomatoes.
Watch for Hidden Sugars: Read the labels on your canned tomatoes and tomato paste, as many brands contain added sugars. Opt for no-sugar-added varieties to minimize unexpected carbs.
Use Spices and Broth for Flavor: Build deep flavor with a variety of spices like cumin, chili powder, and paprika, along with a good quality beef broth, rather than relying on high-sugar ingredients.

Example Low-Carb Chili Modifications

Brown the Meat: Start with high-quality ground beef, browning it with diced onions and garlic.
Add Low-Carb Vegetables: Sauté diced bell peppers, celery, and mushrooms with the meat for added texture and nutrients.
Use Low-Sugar Tomato Base: Stir in a few tablespoons of no-sugar-added tomato paste, beef broth, and spices (chili powder, cumin, paprika, cayenne).
Simmer and Thicken: Allow the chili to simmer for at least 30 minutes, or longer for deeper flavor. For thickening, you can use a small amount of almond flour or cream cheese.
Serve with Low-Carb Toppings: Garnish with shredded cheddar cheese, sour cream, avocado, or fresh cilantro. For a great no-bean recipe, consider this variation: Easy Healthy Recipes - Low Carb Chili.

Conclusion

So, how many carbs are in a cup of homemade chili with beans and ground beef? The answer is typically in the mid-20s, but that figure is highly dependent on your recipe and can be easily altered. The great advantage of cooking from scratch is the power to control every ingredient, allowing you to create a satisfying and flavorful chili that fits perfectly into your dietary plan, whether you are counting total carbs or net carbs. The inclusion of beans adds fiber and other nutrients, while their exclusion offers a leaner, lower-carb alternative. Ultimately, a hearty, homemade bowl of chili can be a nutritious meal for almost any diet, with a few simple adjustments.

Frequently Asked Questions

The biggest source of carbohydrates in homemade chili with beans is the beans themselves. Legumes like kidney, black, or pinto beans contribute the most significant portion of both total and net carbs to the dish.

Yes, net carbs are different from total carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. In chili with beans, the high fiber content means the net carb count is substantially lower than the total carbs, having a more moderate impact on blood sugar.

Homemade chili is generally a more nutritious option. It typically has less saturated fat and significantly less sodium than its canned counterparts, which often contain higher levels of preservatives.

Yes, you can make a delicious keto or low-carb chili by omitting the beans entirely. Instead, you can add more low-carb vegetables like bell peppers or mushrooms for texture and bulk.

For low-carb chili, some good bean alternatives include mushrooms, zucchini, chopped bell peppers, or even low-carb nuts like walnuts or pecans for a textural substitute. Black soybeans or edamame can also be used in small quantities.

Yes, the carb count varies by bean type. For example, a cooked cup of kidney beans has roughly 26g of net carbs, while a cup of green beans has only about 2g of net carbs. However, traditional chili beans like kidney or pinto have similar, relatively high carb counts.

To thicken low-carb chili without using carb-heavy flours, you can simmer it longer to reduce the liquid, add a small amount of almond flour, or stir in cream cheese at the end.

Yes, toppings can significantly affect the carb count. High-carb toppings like corn chips should be avoided, while low-carb options such as shredded cheese, sour cream, avocado, and fresh onions can be enjoyed in moderation.