⏱ 25 min totalSweet Potato & Black Bean Chili
Per 1 serving · 611 g · 12 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs60g66% of calories
- Fat6.8g17% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Sweet Potato & Black Bean Chili (611 g) has 350 calories, with 16 g of protein, 60 g of carbohydrates and 6.8 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (33% DV), dietary fiber (75% DV) and Vitamin A (61% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber75%
- Vitamin A61%
- Vitamin C31%
- Vitamin E30%
- Thiamine87%
Good source of
10–19% of the daily value
- Vitamin K16%
- Choline13%
- Calcium19%
- Zinc17%
- Selenium10%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Olive oil
½ small Onion
½ sweetpotato, 5" long Sweet potato
1 cloves, minced Garlic
½ tbsp Chili powder
1 tsp, ground Cumin seed- 🥄½ dash Salt
- 🥄⅔ cup Water
½ can Black beans
½ cup Tomatoes
1 tsp Lime juice
1 tbsp Cilantro
Directions
- 1
Heat the olive oil in a large saucepan over medium-high heat. Add the finely diced onion and diced sweet potato, cooking and stirring often until the onion is slightly softened, about 4 minutes.
- 2
Add the minced garlic, chili powder, cumin, and salt to taste. Cook, stirring constantly, until fragrant, about 30 seconds.
- 3
Add the water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer, and cook until the sweet potato is tender, about 10 to 12 minutes.
- 4
Add the drained black beans, diced tomatoes, and lime juice. Increase the heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes.
- 5
Remove from heat and top with freshly chopped cilantro before serving.
Vitamins & minerals
Amounts for 1 serving (611 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 546 μg | 61% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 30% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 87% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 189 mg | 19% |
| Iron | 8 mg | 98% |
| Potassium | 1,304 mg | 28% |
| Magnesium | 124 mg | 30% |
| Phosphorus | 323 mg | 46% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 75% |
| Manganese | 1 mg | 45% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 83 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 6,451 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,045 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 350 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Sweet Potato & Black Bean Chili?
One serving of Sweet Potato & Black Bean Chili (1 serving) has 350 calories, which works out to 57 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Sweet Potato & Black Bean Chili high in protein?
It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Potato & Black Bean Chili keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet Potato & Black Bean Chili?
660 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Potato & Black Bean Chili?
8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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