Canned chili combines pulses with processed meat. Per 100 g: 103 kcal, 423 mg sodium, 3.8 g fat. An umbrella review of 45 MAs (Lane et al., BMJ 2024) linked ultra-processed food intake to 32 adverse health outcomes across 9.9 million people. The pulse content is real but so is the sodium load. Weigh the full bowl including sauce.
How should I track Chili with beans, canned?
Chili with beans, canned is a good source of iron. When tracking Chili with beans, canned, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.