Nutrition Diet: How many calories in a half a cup of chili?

October 30, 2025 •

4 min read

A half-cup serving of classic canned chili with beans contains approximately 143 calories, though this can vary by brand. The exact number of calories in a half a cup of chili depends heavily on the specific ingredients used, such as meat leanness, the addition of beans, and any toppings.

Quick Summary

This guide explains the wide variation in calorie counts for a half-cup serving of chili. It covers the key differences between homemade and canned versions, recipes with and without beans, and how ingredients and toppings influence the overall nutritional content.

Key Points

Variable Calorie Count: The calorie content for a half-cup of chili is highly variable, generally ranging from 100 to over 200 calories, based on ingredients and preparation.
Homemade vs. Canned: Homemade chili offers superior control over ingredients, allowing you to reduce sodium and fat, unlike many processed canned versions.
Lean Protein is Key: Using lean ground meat (like 90% lean beef or turkey) or plant-based proteins significantly lowers the total fat and calorie count.
Beans Enhance Nutrition: Beans increase fiber and plant-based protein, contributing to a feeling of fullness and adding nutritional value, often for fewer calories than excess meat.
Watch the Toppings: High-fat toppings like cheese and sour cream can dramatically increase the calorie load. Healthier alternatives like Greek yogurt or avocado are better choices.

Chili is a versatile and popular dish, but determining its precise calorie count can be challenging. The number of calories in a serving, including a common half-cup portion, depends on a wide range of factors, from the type of meat to the amount of vegetables and toppings. Understanding these variables allows you to better manage your intake while still enjoying this hearty meal.

Homemade vs. Canned Chili: A Calorie Breakdown

One of the most significant factors influencing chili's calorie and nutrient profile is whether it's homemade or canned. While canned versions offer convenience, homemade recipes provide total control over ingredients, sodium, and fat content.

How many calories in a half cup of homemade chili?

A typical half-cup serving of homemade chili can have a broad range of calories. For example, a recipe using lean ground beef and beans might contain around 159 calories per half cup. However, this number can fluctuate dramatically based on the specific recipe. If you use fattier ground beef, add extra oil, or include more cheese, the calorie count will be significantly higher. Conversely, a beanless, meat-heavy homemade chili might have around 103 calories per half-cup, based on data showing one cup at 206 calories. By controlling your ingredients, you can keep the calorie count low while maximizing flavor.

How many calories in a half cup of canned chili?

Canned chili provides a more standardized calorie estimate, but it's important to read the nutrition label carefully, as calorie counts can vary by brand and variety. For instance, a half-cup serving of canned chili with beans is approximately 143 calories. For beanless canned chili, a 100-gram serving (slightly less than half a cup) may have around 118 calories. A key difference is the sodium content, which tends to be much higher in canned versions compared to homemade, with some varieties containing a significant portion of your daily recommended intake.

The Role of Ingredients in Chili's Nutritional Profile

Every ingredient you add to your chili contributes to its final calorie and macronutrient composition. Here's a look at how different components influence the total count.

Ground Meat: The type and leanness of the ground meat is a major calorie factor. Opting for leaner choices like 90% lean ground beef or ground turkey instead of 70% lean beef can drastically reduce the saturated fat and overall calorie content.
Beans: Beans, such as kidney and black beans, are packed with fiber and protein. While they do add calories, they also increase satiety, helping you feel full for longer. Many plant-based chili recipes use beans as a central ingredient, which can result in a lower-calorie and lower-fat dish.
Vegetables: Onions, bell peppers, and canned tomatoes are low in calories and high in vitamins, minerals, and antioxidants like lycopene. Adding extra vegetables is a great way to bulk up your chili and increase its nutritional value without adding many calories.
Toppings: The biggest calorie trap often lies in the toppings. Adding shredded cheese, sour cream, and a handful of tortilla chips can double or even triple the calorie count of your half-cup serving. Healthier alternatives like a dollop of plain Greek yogurt or diced avocado can provide similar creaminess and texture with fewer calories and less fat.

Comparison of Different Chili Types (Per Half Cup)


Chili Type	Approximate Calories	Key Calorie/Nutrient Factor
Homemade with lean beef & beans	~159	Controlled ingredients, lower sodium
Canned with beans (classic)	~143	Varies by brand, potentially high sodium
Homemade without beans (meat-heavy)	~103	Higher fat content if not using lean meat
Vegetarian/Vegan	Varies, typically lower	Plant-based ingredients, high in fiber and nutrients

Boosting Nutrition and Flavor in Your Chili

To make your chili a nutritional superstar while keeping calories in check, consider these tips:

Use Extra Veggies: Incorporate finely shredded carrots, chopped zucchini, or extra bell peppers to increase volume, fiber, and nutrients without adding many calories.
Choose Leaner Protein: If using meat, opt for 90% lean or leaner ground beef or turkey. For a plant-based option, use a combination of beans, lentils, or even crumbled tofu.
Add More Beans: Beans add filling fiber and plant-based protein. Add an extra can of your favorite beans to boost satiety.
Control the Toppings: Swap high-fat sour cream for low-fat plain Greek yogurt. Use a small amount of low-fat cheese or fresh avocado slices instead of a large sprinkle of full-fat cheddar.
Season Generously: Use a variety of spices like chili powder, cumin, and oregano to build flavor, and reduce the amount of added salt. Chili peppers themselves add flavor and a metabolism-boosting compound called capsaicin.

Beyond Calories: The Broader Nutritional Picture

Focusing solely on calories can give an incomplete picture of a food's health benefits. Chili, when prepared thoughtfully, can offer a wealth of nutrients. The tomatoes provide lycopene, a powerful antioxidant, and beans contribute a significant amount of dietary fiber, which is important for digestive health and blood sugar regulation. Capsaicin from chili peppers has anti-inflammatory properties and can give your metabolism a small boost.

Conclusion

While a half-cup of chili is a relatively small serving, its calorie content is not a single, fixed number. It can range from just over 100 to nearly 200 calories, or more with high-calorie toppings. For those managing their weight or simply aiming for a healthier diet, the key is to be mindful of the ingredients. By choosing leaner proteins, prioritizing vegetables and beans, and using healthier toppings, you can enjoy a nutritious, flavorful, and satisfying bowl of chili. Homemade chili gives you the most control, but even with canned versions, a quick glance at the label for sodium and fat content can guide you toward better choices.

For more insight into making a nutritious chili, read this report from Consumer Reports on Healthy Chili.

Frequently Asked Questions

The calorie count for a half-cup of chili can vary from roughly 100 to over 200 calories. This range depends heavily on the specific ingredients, such as the leanness of the meat, the inclusion of beans, and any toppings added.

Not necessarily, but canned chili often contains higher levels of sodium and can have a different macronutrient balance. Homemade chili provides you with complete control over your ingredients, allowing you to optimize for lower calories and better nutrition by using lean meat and more vegetables.

While beans do contain calories, they also add significant fiber and protein, which promote satiety. Including beans can make your chili more filling and nutritious. In many cases, adding beans while reducing some of the meat content can actually lower the overall calorie count.

To reduce calories, use lean ground meat (like 90% lean beef or ground turkey), add more low-calorie vegetables, and use low-sodium broth. You can also minimize high-fat toppings like cheese and sour cream.

Calorie-dense toppings such as shredded cheese and full-fat sour cream can significantly increase the calorie and fat content. Consider healthier alternatives like a small amount of reduced-fat cheese, plain Greek yogurt, or sliced avocado.

Yes, chili is an excellent source of protein, especially when made with a combination of lean meat and beans. This provides a complete amino acid profile, which is beneficial for muscle repair and growth.

Beyond being a filling meal, chili can offer health benefits from its key ingredients. It can be rich in fiber, antioxidants (like lycopene from tomatoes and capsaicin from peppers), and various vitamins and minerals, which support overall health and weight management.