Keto Food List
Chili
Vegetables
Not Keto Friendly
Per 100g
Net carbs
10.2g
Total carbs
13.2g
Fats
3.76g
Protein
6.12g
Calories
103
Glycemic Index
50
Fiber
3.3g
Sugars
1.65g

Is Chili Keto?

No, chili is not keto-friendly since it contains 10.2 grams of net carbs per 100 grams of chili. To reach ketosis, you need to keep your carbs at 5–10% of your daily calorie intake. And if you consume a serving of chili with beans in a meal, you already fill ½ of your daily carb intake.

Chili Is High in Carbs and Low in Fats

  • Chili is a Mexican, spicy stew with chili peppers, meat, tomatoes, beans, and tons of spices. As such, chili is a carb-loaded dish. 
  • Beans comprise a large portion of the dish, making it not keto-friendly since beans are high in carbohydrates.
  • You have to limit your net carb consumption from 20 g to 30 g per day to be in ketosis, and a serving of chili has 10 grams of net carbs.
  • The carb percentage in chili depends on the brand, if you buy it prepared, or if you make it home.
  • Chili is also low in fats, which doesn’t make it the perfect fit for the keto diet since we need a considerable amount of fats to stay in ketosis.
  • Coming from cooking oil and meat fat, the fat intake in chili is not that healthy. In keto, you have to opt for healthy fats instead.

Chili Contains Unhealthy Additives

  • Canned or prepped chili has many added sugars to make it more delicious and… well… addictive.
  • Like many prepared and processed foods, canned chili has added sodium and saturated fat. 
  • Both sodium and saturated fats increase blood pressure and cholesterol levels, raising the chance of heart diseases and strokes.
  • If you’re an absolute chili lover, we suggest you buy the ingredients and make a keto-friendly chili. It is easy to make and delicious. 
  • Nonetheless, low-carb keto-friendly chili is still considered dirty keto.
  • Cook your keto-friendly chili with minced beef, don’t use beans, add only raw tomatoes for the sauce, and don’t forget to use cheddar cheese.
  • You can eat it with low-carb bread or lettuce.
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