Whether you stand firmly on team "beans-in-your-chili" or prefer the classic meat and veggie combination, chili remains a reliable go-to for a hearty, one-pot meal. Crafting a homemade batch of chili can be a cherished activity or tied to special occasions, but it's no secret that it's a time-consuming process. From prepping vegetables to browning meat and letting the flavors meld for hours, it can easily become more involved than anticipated. This is where canned chili comes to the rescue.
While purists may argue for canned soup over chili, there's an undeniable allure to enjoying a warm bowl of hearty chili, especially on a chilly day, even if it's from a can. Chili combines a medley of vegetables, protein, wholesome carbs, and fiber, perfectly complemented by nutritious toppings like avocado. However, not all canned chilis are created equal. While the convenience of a canned meal is undeniable, it's wise to take a moment to review the nutrition facts and ingredients of your preferred varieties before adding them to your shopping cart.
How we chose the healthiest canned chilis
To assist you in navigating the array of options lining the shelves, keep these pointers in mind for your next shopping expedition.
- Fiber: This vital nutrient not only enhances meal satisfaction but may also contribute to improving certain health conditions. Ensuring your canned chili contains fiber is essential. Beans are a significant source, but the presence of veggies adds to the fiber content as well. Aim for canned chili with at least 3 grams of fiber per serving, with higher amounts being preferable.
- Protein: Particularly if your chili is the main component of your meal, adequate protein is crucial. Apart from promoting satiety, protein plays essential roles in muscle repair and growth. Whether derived from beef or a vegetarian source, opt for options with a minimum of 10 grams of protein per serving.
- Sodium: Canned foods often harbor excessive salt, posing a challenge in finding options with reasonable sodium levels. However, this factor distinguishes the best from the worst chili choices. While sodium is essential, excessive intake may adversely affect blood pressure. Select chili varieties with 700 milligrams of sodium or less per serving to maintain a reasonable overall sodium intake.
Now, let's explore the options! Here are the top 10 best and worst canned chilis available on grocery store shelves.
THE 5 HEALTHIEST CANNED CHILIS
1) Best: Amy's Organic Medium Chili
Per serving (1 cup): 310 calories, 10 grams of fat (1 gram of saturated fat), 770 milligrams of sodium, 39 grams of carbohydrates (8 grams of fiber, 4 grams of sugar), and 16 grams of protein.
Whether you adhere to a plant-based diet or not, Amy's chili stands out as a nutritious choice that aligns with our nutritional criteria. While this option is slightly higher in sodium than our ideal preference, it compensates with ample protein and fiber, is devoid of added sugar, and features a recognizable ingredient list without questionable additives. Each serving provides 26 grams of protein and an impressive 13 grams of fiber. Whether enjoying a single cup or the entire can, you're indulging in a well-rounded meal packed with wholesome ingredients.
2) Best: Eden Black Bean and Quinoa Chili
Per serving (1 cup): 190 calories, 2 grams of fat (0 grams saturated fat), 500 milligrams of sodium, 35 grams of carbohydrates (7 grams of fiber, 3 grams of sugar), and 10 grams of protein.
While chili options featuring quinoa may not be abundant, this nutritious ingredient adds a significant dose of fiber and plant-based protein. Another vegetarian offering, this chili boasts an array of veggies, including mushrooms, and packs a substantial punch of fiber and protein. Furthermore, it's a lower-calorie choice with minimal fat content, allowing for the addition of favorite toppings to craft a well-balanced meal. Consider enhancing your chili with avocado or shredded cheese for added fat, or a dollop of plain Greek yogurt for an extra protein boost.
3) Best: Plantstrong Engine 2 Firehouse Chili
Per serving (1 cup): 190 calories, 1 gram of fat (0 grams saturated fat), 190 milligrams of sodium, 37 grams of carbohydrates (7 grams of fiber, 5 grams of sugar), and 10 grams of protein.
With just 190 milligrams of sodium per cup, this chili stands out as one of the lowest sodium options available in the chili and soup aisle. Despite being plant-based, it doesn't compromise on protein, thanks to its robust herb and seasoning profile. Additionally, its low-fat content allows room for adding your preferred source of healthy fats to the meal without exceeding your calorie budget.
4) Best: Pacific Foods Plant-Based Fire Roasted Vegetable Chili
Per serving (1 cup): 190 calories, 2.5 grams of fat (0 grams saturated fat), 650 milligrams of sodium, 34 grams of carbohydrates (8 grams of fiber, 4 grams of sugar), and 8 grams of protein.
The prevailing theme among the top choices is their plant-based nature. This is because vegetarian ingredients are rich in fiber and still meet our minimum protein recommendations. While this option falls slightly short at 8 grams of fiber per cup, consuming a full can provide 15 grams of fiber and only 360 calories, ensuring you feel satisfied. Enhance it with non-fat plain Greek yogurt to increase your protein intake by over 20 grams, creating a hearty and filling meal.
5) Best: The Good Bean Low-Carb Classic Chili
Per ½ pouch: 160 calories, 8 grams of fat (1 gram saturated fat), 115 milligrams of sodium, 12 grams of carbohydrates (6 grams of fiber, 2 grams of sugar), and 11 grams of protein.
For those who prefer chili without beans, this option is tailored for you! Crafted with a soybean base, it provides ample fiber and protein without the carbohydrates typically found in starchy beans. A single pouch delivers a balanced meal, meeting our nutritional recommendations while staying within a reasonable 330 calories. Moreover, this option is vegan, non-GMO, and gluten-free, catering to a diverse range of dietary preferences.
THE 5 UNHEALTHIEST CANNED CHILIS
1) Worst: HORMEL Chili No Beans
Per serving (1 cup): 260 calories, 14 grams of fat (5 grams saturated fat), 990 milligrams of sodium, 19 grams of carbohydrates (3 grams of fiber, 4 grams of sugar), and 15 grams of protein.
Despite offering ample protein per serving, this option significantly surpasses the sodium and saturated fat content of the selections on the "best" list. While it can contribute to a balanced diet when consumed occasionally, it shouldn't serve as a staple item. Consuming a full can of this chili nearly meets your daily sodium requirement in just one meal. Although chili with beans boasts a higher fiber content, it still contains an alarming amount of sodium.
2) Worst: Wolf Angus Chili- No Beans
Per serving (1 cup): 400 calories, 31 grams of fat (12 grams saturated fat), 1040 milligrams of sodium, 10 grams of carbohydrates (2 grams of fiber, 2 grams of sugar), and 19 grams of protein.
With 31 grams of fat per cup, consuming a full can of this chili would add up to a staggering 55 grams of fat. This amount exceeds the daily fat intake for many individuals, with almost half of the fat content derived from saturated sources. Canned chilis featuring beef and pork as primary ingredients tend to offer higher levels of saturated fat compared to their plant-based counterparts, which is an important consideration when making purchasing decisions. Moreover, the presence of questionable ingredients like caramel color further diminishes the appeal of this option.
3) Worst: Skyline Original Chili
Per serving (1 cup): 250 calories, 15 grams of fat (6 grams saturated fat), 1060 milligrams of sodium, 4 grams of carbohydrates (1 gram of fiber, 1 gram of sugar), and 23 grams of protein.
Despite being the lowest-carb chili on our list, this option's low carbohydrate content also means it lacks fiber. With only 2 grams of fiber per can, it falls short of providing a balanced meal. Moreover, with over 2,000 milligrams of sodium per can, consuming this chili in a single meal would nearly fulfill your daily sodium requirement. While the ingredient list is straightforward, this option leaves much to be desired in terms of nutrition. If you're fond of this classic chili, consider sticking to a one-cup serving and incorporating some no-salt-added beans to enhance the meal's nutritional profile.
4) Worst: True Primal Beef Chili
Per 1 pouch: 540 calories, 27 grams of fat (15 grams saturated fat), 950 milligrams of sodium, 23 grams of carbohydrates (6 grams of fiber, 10 grams of sugar), and 36 grams of protein.
While marketed as a healthy choice aligning with popular diets like paleo and Whole30, this option falls short in several aspects. Although it boasts the absence of added sugar, artificial colors, and flavors, the presence of 15 grams of saturated fat and 950 milligrams of sodium raises concerns. More than half of the fat content in the chili is derived from saturated fat, a nutrient recommended for limitation by the American Heart Association (AHA). While ingredient quality is important, attention to nutrition facts is equally crucial.
5) Worst: Nalley Big Chunk Chili Con Carne No Beans
Per serving (1 cup): 290 calories, 17 grams of fat (8 grams saturated fat), 1070 milligrams of sodium, 19 grams of carbohydrates (2 grams of fiber, 3 grams of sugar), and 16 grams of protein.
While this variant boasts a lower calorie count per serving compared to others on the list, it stands out with the highest sodium content and the second-lowest fiber content. Moreover, this chili contains 1 gram of trans fat per serving, a nutrient the American Heart Association (AHA) advises limiting due to potential adverse health effects. The combination of a subpar nutritional profile and questionable ingredients, including added sugar, renders this chili one to steer clear of.