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Black Bean Chicken Chili - Recipe and Nutrition Facts
86

Black Bean Chicken Chili Recipe

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.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat6%
 Calories from Carbs55%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • High in Thiamin
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A930 IU18.6%
Vitamin C19.5 mg32.5%
Vitamin D0 IU
Vitamin E0.14 mg0.47%
Thiamin0.44 mg29%
Riboflavin0.18 mg10.5%
Niacin9.5 mg47.5%
Vitamin B60.61 mg30.5%
Folate243.6 mcg60.9%
Vitamin B120.29 mcg4.8%
Pantothenic Acid1 mg10.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium87 mg8.7%
Iron4.8 mg26.7%
Magnesium132 mg33%
Phosphorus371 mg37.1%
Potassium804.1 mg23%
Sodium406.1 mg16.9%
Zinc2.4 mg15.9%
Copper0.36 mg18.1%
Manganese0.74 mg36.9%
Selenium15.5 mcg22.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate44.7 g14.9%
Dietary Fiber16.2 g64.8%
Sugars4.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein32.3 g64.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.1 g3.2%
Saturated Fat0.5 g2.5%
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2273575 Embed Table:

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