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3 minute Black Bean Chili - Recipe and Nutrition Facts
89

3 minute Black Bean Chili Recipe

3 minute Black Bean Chili has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin and Folate.

The food contains 50.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 16.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4.61 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 89, for 3 minute Black Bean Chili, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat4%
 Calories from Carbs73%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • High in Thiamin
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A700 IU14%
Vitamin C24 mg40%
Vitamin D0 IU
Vitamin E0.38 mg1.3%
Thiamin0.45 mg29.7%
Riboflavin0.12 mg7.2%
Niacin1.4 mg7%
Vitamin B60.2 mg9.8%
Folate266.8 mcg66.7%
Vitamin B120 mcg
Pantothenic Acid0.51 mg5.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium106 mg10.6%
Iron4.6 mg25.6%
Magnesium128.8 mg32.2%
Phosphorus258 mg25.8%
Potassium748.5 mg21.4%
Sodium802.7 mg33.4%
Zinc2.1 mg13.9%
Copper0.57 mg28.3%
Manganese0.83 mg41.4%
Selenium2.3 mcg3.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate50.8 g16.9%
Dietary Fiber17 g68%
Sugars4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein16.1 g32.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.1 g1.7%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 270 Calories from Fat 0

% Daily Value *

Total Fat 1.1 g 1.7%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 802.7 mg 33.4%

Total Carbohydrates 50.8 g 16.9%

Dietary Fiber 17 g68%

Sugars 4 g

Protein 16.1 g 32.2%

Vitamin A 14% Vitamin C 40%

Calcium 10.6% Iron 25.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=262485 Embed Table:

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