Chili Con Carne
A stew of minced meat with red kidney beans, tomato and chilli: a warming winter dish that is as filling as it gets. The ideal combination of meat protein and complex bean fibre gives it a low glycemic index (≈38), providing a steady flow of energy for hours without a sudden dip.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Enjoy chilli as a complete, nourishing dish in a deep bowl with a fresh leafy salad, and avoid serving it over mountains of refined white rice, so you don't add to the starch load.
Best preparation methods
Simmer the chilli slowly over low heat so the spices blend with the beans, and top the bowl with a teaspoon of natural Greek yoghurt instead of sour cream for extra protein.
Important Nutritional Note
An excellent dish for active people and anyone looking for long-lasting blood sugar stability thanks to its fibre; drink plenty of water to help your digestive system handle the legume fibre comfortably.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 199 kcal | 497.5 kcal |
| Protein | 15 g | 37.5 g |
| Carbohydrate | 18 g | 45 g |
| Available carbohydrate | 11.8 g | 29.5 g |
| Fat | 8 g | 20 g |
| Dietary fibre | 6.2 g | 15.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Mexican dishes with a glycemic index (7), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Chili Con Carne good for weight loss?
It can be included in moderation: it contains 6.2 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 498 kcal.
How does Chili Con Carne affect blood sugar?
Its glycemic index is 38 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 11.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Chili Con Carne?
A typical 250 g portion of Chili Con Carne provides about 498 kcal, 37.5 g protein, 45 g carbohydrate, 20 g fat and 15.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.