Nutrition Diet: How many carbohydrates are in a bowl of chili with beans?

October 28, 2025 •

3 min read

A single cup of homemade beef and bean chili typically contains between 23 and 37 grams of total carbohydrates, with the exact number depending heavily on the recipe and serving size. Understanding how many carbohydrates are in a bowl of chili with beans is crucial for anyone monitoring their intake, especially those on a low-carb diet.

Quick Summary

The carbohydrate content of chili with beans varies significantly based on ingredients, meat choice, and whether it's homemade or canned, generally ranging from 20 to over 30 grams per cup.

Key Points

Carb Count Varies: A typical bowl of chili with beans can contain anywhere from 20 to 35 grams of carbohydrates per cup, depending on the recipe.
Beans are the Main Source: Beans are the primary contributor of carbohydrates in chili, but they also provide a significant amount of dietary fiber.
Homemade Offers Control: Making chili from scratch allows you to control ingredient choices and quantities, enabling you to reduce total carbs.
Canned Can Be Higher in Carbs: Some canned chilis may have higher total carb counts due to added sugars and starches.
Net Carbs Are What Matter: Net carbs (Total Carbs - Fiber) are often more relevant for those monitoring carb intake, especially for low-carb or keto diets.
Toppings Add Carbs: Be mindful of toppings, as high-carb additions like cornbread or tortilla chips can significantly increase the total carbohydrate count.

The exact number of carbohydrates in a bowl of chili with beans is not a single figure; it is influenced by several factors, including the type and quantity of beans, the amount of tomato products, and whether the chili is homemade or canned. The primary source of carbohydrates in this hearty meal is the beans themselves, along with the tomatoes and other vegetables used in the base.

The Core Carbohydrate Components

Breaking down the ingredients reveals where the carbs originate. While meat adds protein and fat, the plants in the recipe supply the carbohydrates and essential fiber.

Beans: The Primary Carb Source

Beans, such as kidney, pinto, and black beans, are the most significant contributor of carbohydrates to chili. They are a source of complex carbohydrates, which are digested more slowly than simple sugars, providing a more sustained energy release. They are also high in dietary fiber, which, while technically a carbohydrate, is not digested and helps lower the overall net carb count.

Tomatoes and Other Veggies

Tomatoes, tomato paste, and other vegetables like onions and bell peppers also contain carbohydrates, though in smaller amounts. While these contributions are minor compared to the beans, they are part of the total carb count and provide valuable vitamins and antioxidants, such as lycopene.

Homemade vs. Canned Chili: Carb Comparison

The preparation method plays a significant role in the nutritional profile. Canned chili can sometimes contain more sodium and added sugars, which can increase the overall carbohydrate count compared to a homemade version where you control every ingredient. However, both versions offer varying amounts of carbs. A standard one-cup serving of canned chili with beans might contain around 30 grams of total carbohydrates, while a similarly sized homemade portion could range from 20 to 37 grams, depending on the specific recipe.

A Comparison of Chili Carb Counts


Chili Type	Serving Size	Total Carbs (g)	Dietary Fiber (g)	Net Carbs (g)
Homemade Beef & Beans	1 cup	23.5	8	16.3
Canned Beef & Beans	1 cup	30	11	19
Homemade Keto (No Beans)	~1.5 cups	11.5	3	8.5
Vegetarian Beans	1 bowl	20	Not specified	Not specified

Note: Nutritional information can vary widely based on brands, specific ingredients, and portion sizes. The figures are averages based on available data.

Adjusting Your Chili for Lower Carbs

For those seeking a low-carb alternative, modifying a traditional chili recipe is a straightforward process. The most impactful change is reducing or eliminating the beans, which are the main source of carbs. Some recipes replace beans with other ingredients to maintain the chili's texture and volume.

Here are a few ways to reduce the carbohydrate count:

Go beanless: A beanless keto chili recipe can be made with ground beef and plenty of vegetables like bell peppers, zucchini, and onions, significantly lowering the carb count.
Swap the protein: Using ground turkey or chicken instead of beef can create a leaner dish, though the carb count is primarily affected by the other ingredients.
Control the base: When using canned tomato products, opt for low-sugar varieties or use fresh, whole tomatoes when possible. Be mindful of added sugars in store-bought options.
Add other fillers: To compensate for the lack of beans, you can add low-carb vegetables like cauliflower, bell peppers, or mushrooms to increase bulk and texture without adding many carbs.

The Impact of Toppings

Just as important as the base ingredients are the toppings, which can add significant carbs. While some toppings are low-carb, others can quickly change a moderate-carb meal into a high-carb one.

Common High-Carb Toppings:

Cornbread
Crushed tortilla chips
Rice

Common Low-Carb Toppings:

Shredded cheese (cheddar, Monterey Jack)
Sour cream or plain Greek yogurt
Chopped scallions or onions
Sliced avocado
Jalapeños

Conclusion: Enjoying Chili on Your Terms

Ultimately, the number of carbohydrates in a bowl of chili with beans is highly variable. While beans are a dense source of carbs, they also provide valuable fiber. For those on a low-carb diet, it is possible to enjoy chili by modifying the recipe to reduce or eliminate beans and carefully selecting low-carb toppings. Homemade chili offers the most control over ingredients and nutrition, allowing you to tailor the meal to your specific dietary needs. By understanding what contributes to the carb count, you can make informed decisions and enjoy a delicious, warm bowl of chili guilt-free.

For more information on nutritional guidelines and diet, consider consulting resources like the National Institutes of Health (NIH).

Frequently Asked Questions

Yes, beans are relatively high in carbohydrates. However, they are also an excellent source of dietary fiber, which helps offset some of the carb load. Fiber is a complex carbohydrate that is not digested, so it doesn't impact blood sugar levels in the same way simple carbs do.

Total carbs represent all the carbohydrates in a food, including sugars, starches, and fiber. Net carbs are calculated by subtracting the fiber from the total carbs. For those on low-carb diets, net carbs are a more important metric to track.

Traditional chili with beans is not keto-friendly because of the high carb content from the beans. However, many keto-specific chili recipes eliminate beans entirely and focus on meat and low-carb vegetables, making it a viable option for a keto diet.

It depends on the recipe, but some canned chilis can have higher carb counts due to added sugars and thicker tomato bases. Homemade chili allows for complete control over ingredients, making it easier to manage carbohydrate intake.

For a lower-carb chili, you can replace beans with low-carb vegetables like cauliflower florets, zucchini, or mushrooms. This maintains the hearty texture without significantly increasing the carb count.

Great low-carb toppings include shredded cheese, a dollop of sour cream or plain Greek yogurt, sliced avocado, and fresh scallions or cilantro.

Yes, to reduce the carbs, you can use fewer beans or omit them entirely. You can also choose low-sugar tomato products and add more low-carb vegetables like bell peppers to add bulk.