How many calories in homemade chili with beans and ground beef?

Chili is a hearty, protein-packed dish that can make for a nutritious meal when made at home. However, the calorie content of chili can vary significantly depending on the specific ingredients used and portion sizes. By making mindful choices, you can enjoy flavorful homemade chili as part of a healthy diet.

Factors That Affect Chili Calorie Count

Several key factors determine how many calories are in a serving of homemade chili:

  • Type of ground beef – Standard 80/20 ground beef packs more calories and fat versus a leaner 90/10 or 93/7 blend.
  • Portion of meat – Using less ground beef reduces overall calories.
  • Type of beans – Different beans have similar calorie contents.
  • Amount of beans – More beans add nutrients but also calories.
  • Inclusion of vegetables – Non-starchy veggies like peppers, onions, tomatoes add volume with minimal calories.
  • Added oils or fats – Cooking chili in oil or topping with cheese or sour cream increases calories.
  • Serving size – A larger portion means more calories.

By selecting lean beef, controlling meat and bean portions, bumping up low-calorie veggies, and avoiding extra oils and high-fat toppings, you can make a satisfying chili relatively low in calories.

Calories in Ground Beef for Chili

The first key factor in chili calorie content is the type of ground beef used:

  • 80/20 ground beef – Approximately 332 calories and 26g fat per 4 oz cooked
  • 90/10 ground beef – Roughly 280 calories and 18g fat per 4 oz cooked
  • 93/7 extra lean ground beef – Around 200 calories and 10g fat per 4 oz cooked

As you can see, 80/20 beef packs over 100 more calories and 6 additional grams of fat per 4 oz compared to a 93/7 extra lean blend. For a chili recipe that calls for 1 pound of ground beef, using 80/20 beef would add 664 calories versus 400 calories for 93/7 beef.

Comparing Ground Beef Fat Contents

Type of Ground Beef Calories per 4 oz Total Fat (g) per 4 oz
80/20 332 26
90/10 280 18
93/7 Extra Lean 200 10

Clearly, going with a fattier ground beef contributes major calories. Trimming some fat after cooking can help, but leaner meat is ideal for lightening up chili.

Calories in Beans for Chili

Beans add protein, fiber, and nutrients to chili. Different varieties have similar calorie contents, ranging from 100-130 calories per half cup cooked:

  • Kidney beans – 110 calories per half cup
  • Pinto beans – 115 calories per half cup
  • Black beans – 120 calories per half cup
  • Garbanzo beans – 134 calories per half cup

Beans provide lasting energy thanks to their fiber and protein. But measuring portions is still key. Each additional half cup of beans tacks on 110-130 more calories.

Calories per Half Cup of Common Chili Beans

Type of Bean Calories
Kidney Beans 110
Pinto Beans 115
Black Beans 120
Garbanzo Beans 134

Mixing up the types of beans adds diversity of taste and nutrients. Just watch overall bean portions when building your chili recipe.

Calories in Chili Vegetables

Adding non-starchy vegetables to chili provides fiber, vitamins, and bulk with minimal effect on calories.

Some low-calorie vegetable options include:

  • Onion – 64 calories per cup
  • Green bell pepper – 46 calories per cup
  • Jalapeno pepper – 66 calories per cup
  • Tomatoes – 83 calories per cup
  • Mushrooms – 29 calories per cup
  • Zucchini – 40 calories per cup
  • Carrots – 110 calories per cup

Pile on a mix of any of these veggies to add nutrients and satisfaction without spiking calories. For example, consider adding 1 cup each of onion, bell pepper, jalapeno, and carrot for only 276 additional calories.

Effect of Added Oils and Fats

Avoiding added fats like oil or high-fat toppings helps keep homemade chili lean:

  • Vegetable oil – 120 calories per tablespoon
  • Cheese – 100 calories per ounce
  • Sour cream – 30 calories per tablespoon

Sauteeing aromatics like onion and pepper in a bit of oil won’t add too many calories. But be judicious with extra fats to prevent excess calories.

Serving Size Matters

Finally, total chili calories depend significantly on portion sizes. A typical bowl of chili ranges from 1-2 cups.

Here’s how serving sizes affect calorie content:

  • 1 cup chili = 300-500 calories
  • 1.5 cup chili = 450-750 calories
  • 2 cups chili = 600-1000 calories

Measure portions to control intake. And make sure to balance chili with lighter foods like salad.

Putting It All Together

As you can see, many intersecting factors influence the calorie content of homemade chili.

Here is an example chili recipe with approximate calories per serving:

Lightened Up Chili Recipe & Nutrition Info

Ingredients:

  • 1 lb 93/7 extra lean ground beef (400 calories)
  • .5 cup kidney beans (110 calories)
  • .5 cup black beans (120 calories)
  • 1 cup chopped onion (64 calories)
  • 1 red bell pepper (46 calories)
  • 2 tablespoons chili powder (20 calories)
  • 1 28oz can crushed tomatoes (160 calories)

Total calories = 920

Servings: 4

Calories per 1 cup serving = 230

This example uses lean beef, moderate bean portions, and ample veggies to create a chili that provides hearty flavor and satisfaction at just 230 calories per cup. Simply doubling a 1 cup serving to 2 cups would add 460 calories to your meal.

Conclusion

Homemade chili can be a wonderfully nutritious meal when made with an eye on Calories. Choosing lean ground beef, controlling bean portions, and loading up on low-calorie veggies allows you to keep calories in check while enjoying rich chili flavor. Pay close attention to serving sizes, and avoid unnecessary oils and high-fat toppings. With smart choices and balanced portions, chili can be part of healthy eating plan.

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