Black Bean Chicken Chili has a average-calorie, average-carb, low-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.
The food contains 44.7g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 32.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the low fat content makes it suitable if you're on a low-fat diet plan. 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 4.81 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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Black Bean Chicken Chili has been given a composite ranking of 86, and on a regular basis.
Calories from Protein | 40% | |
Calories from Fat | 6% | |
Calories from Carbs | 55% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 930 IU | 18.6% | ||
Vitamin C | 19.5 mg | 32.5% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.14 mg | 0.47% | ||
Thiamin | 0.44 mg | 29% | ||
Riboflavin | 0.18 mg | 10.5% | ||
Niacin | 9.5 mg | 47.5% | ||
Vitamin B6 | 0.61 mg | 30.5% | ||
Folate | 243.6 mcg | 60.9% | ||
Vitamin B12 | 0.29 mcg | 4.8% | ||
Pantothenic Acid | 1 mg | 10.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 87 mg | 8.7% | ||
Iron | 4.8 mg | 26.7% | ||
Magnesium | 132 mg | 33% | ||
Phosphorus | 371 mg | 37.1% | ||
Potassium | 804.1 mg | 23% | ||
Sodium | 406.1 mg | 16.9% | ||
Zinc | 2.4 mg | 15.9% | ||
Copper | 0.36 mg | 18.1% | ||
Manganese | 0.74 mg | 36.9% | ||
Selenium | 15.5 mcg | 22.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 44.7 g | 14.9% | ||
Dietary Fiber | 16.2 g | 64.8% | ||
Sugars | 4.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 32.3 g | 64.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.1 g | 3.2% | ||
Saturated Fat | 0.5 g | 2.5% | ||
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 0.7 g |
Serving size
Amount Per Serving
Calories 322 Calories from Fat 0
% Daily Value *
Total Fat 2.1 g 3.2%
Saturated Fat 0.5 g 2.5%
Trans Fat
Cholesterol 43.8 mg 14.6%
Sodium 406.1 mg 16.9%
Total Carbohydrates 44.7 g 14.9%
Dietary Fiber 16.2 g64.8%
Sugars 4.1 g
Protein 32.3 g 64.6%
Vitamin A 18.6% Vitamin C 32.5%
Calcium 8.7% Iron 26.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 446
Protein 42.6 g | Carbs 40.8 g | Fat 11.3 g
Per Serving | Calories 139
Protein 9.9 g | Carbs 25.4 g | Fat 0.8 g
Per Serving | Calories 374
Protein 27.4 g | Carbs 33.9 g | Fat 15.9 g
Per Serving | Calories 112
Protein 6.3 g | Carbs 21 g | Fat 1.1 g
Per Serving | Calories 156
Protein 12.1 g | Carbs 7 g | Fat 8.7 g
Per Serving | Calories 195
Protein 4.9 g | Carbs 34 g | Fat 4.4 g
Per Serving | Calories 474
Protein 21 g | Carbs 46.5 g | Fat 24.5 g
Per Serving | Calories 812
Protein 76.3 g | Carbs 5.7 g | Fat 52.7 g