Chili is one of the most beloved comfort foods with its hearty ingredients and delicious flavor. However, not everyone has the time to whip up their own pot of chili after a long day at work—that’s where canned chili enters the equation. Commonly filled with meat, beans, peppers, and tomatoes, canned chili can be consumed on its own, as part of a casserole, or with some tortilla chips. While it can be delicious, it’s not always the best pick for your health. Here’s how to spot the unhealthiest canned chilis on the shelves.
“The biggest thing I’d pay attention to with canned chili is sodium,” says Breanna Woods, MS RD, registered dietitian for Blogilates. “It’s a given that canned foods are going to be high in sodium most of the time, but canned chili often contains nearly half of the daily value (DV).”
In addition to sodium levels, Heather Hanley, RD, registered dietitian and EverlyWell consultant, recommends keeping an eye on saturated fat. “Saturated fat content is a concern, especially for anyone with cardiovascular disease. The lower the amount of saturated fat in a product, the better.”
Keeping that in mind, here are nine of the worst canned chilis on grocery store shelves based on sodium content and saturated fat that you might want to stay away from on your next shopping spree.
Per 1 can (425 g): 480 calories, 19 g fat (8 g saturated fat), 1600 mg sodium, 48 g carbs (21 g fiber, 6 g sugar), 28 g protein
According to the Centers for Disease Control (CDC), it’s recommended that Americans consume less than 2,300 milligrams of sodium per day. This plant-based canned chili contains 70% of the daily recommended amount per serving. Plus, with 8g of saturated fat (40% of the recommended DV), it’s safe to say you’ll want to steer clear of this canned chili when those cravings kick in.
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Per 1 pouch (454 g): 540 calories, 27 g fat (15 g saturated fat), 950 mg sodium, 23 g carbs (6 g fiber, 10 g sugar), 36 g protein
While this canned chili might be gluten-free and paleo-friendly, don’t let that trick you into thinking it’s not one of the worst. With 15g of saturated fat per serving, that’s more than the daily recommended value of 13g for those following a 2,000 calorie diet according to the American Heart Association.
Per 1 can (298 g): 330 calories, 18 g fat (7 g saturated fat), 1250 mg sodium, 23 g carbs (3 g fiber, 5 g sugar), 19 g protein
You may want to think twice next time you want to add this no-bean chili to your hot dog. While it doesn’t have as much saturated fat, it still contains a large amount of sodium. Whether you’re watching your blood pressure or looking to minimize bloating, this canned chili might not be the best option.
Per 1 can (283 g): 340 calories, 20 g fat (7 g saturated fat), 1150 mg sodium, 23 g carbs (3 g fiber, 3 g sugar), 17 g protein
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Made with all-natural ground beef and pork, this meaty chili can easily be whipped up on the stovetop or microwave. Keep a watchful eye on the sodium with 50% of the recommended DV per serving and 2g of added sugars which Hanley recommends staying away from if possible.
Per 1 cup (247 g): 320 calories, 17 g fat (7 g saturated fat), 990 mg sodium, 26 g carbs (4 g fiber, 8 g sugar), 15 g protein
While this chili might be free from artificial ingredients, keep an eye on the sugar. With 8g per serving, that’s more than nearly every other can on this list. However, it does have less than 1000 mg of sodium, so it’s slightly less than the others giving it a leg up on the competition.
Per 1 cup (245 g): 250 calories, 15 g fat (6 g saturated fat), 1060 mg sodium, 4 g carbs (2 g fiber, 1 g sugar), 23 g protein
There is a significant amount of saturated fat and sodium per serving of this Skyline Chili so you may want to reconsider before snagging it off the shelf. However, if you’re watching your carbohydrate intake, then this should be on your radar. With 4g of carbs, that’s nearly 20g less than most of the other chilies on this list.
Per 1 can (416 g): 500 calories, 16 g fat (1.5 g saturated fat), 1230 mg sodium, 63 g carbs (13 g fiber, 1 g sugar), 26 g protein
Similar to most of the unhealthiest canned chilis on the list, this organic medium-heat one has more than 50 percent of the daily recommended value per can. However, its saturated-fat content is one of the better ones on this list which makes it a slightly better choice than most.
Per 1 cup (247 g): 290 calories, 13 g fat (4 g saturated fat), 990 mg sodium, 26 g carbs (5 g fiber, 9 g sugar), 16 g protein
While it’s not the worst in terms of saturated fat and sodium content, this canned chili has the highest amount of sugar at a whopping 9 grams. It’s not the same amount as a traditional serving of ice cream per se, but it’s still worth noting in regards to nutrition.
Per 0.5 cup (130 g): 110 calories, 1 g fat (4 g saturated fat), 1270 mg sodium, 19 g carbs (2 g fiber, 1 g sugar), 6 g protein
Unlike the other canned chilis at the grocery store, Bush’s has no saturated fat per serving making it the least unhealthy on this list. Although it has nearly half of the daily recommended value of sodium, there are some redeemable nutritional qualities in this medium-heat chili including its fiber and protein content.
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