Hey there, fellow food lovers! I’ve been on a serious comfort food kick lately, and white chicken chili has been my absolute obsession. But as someone who tries to keep an eye on what I’m eating (most days, anyway!), I wanted to dig into just how many calories we’re talking about when we dive into a steaming bowl of this deliciousness. If you’ve ever wondered the same thing, you’re in the right place!
The Short Answer: How Many Calories Are in White Chicken Chili?
According to reliable nutrition sources, a standard 1-cup serving of white chicken chili contains approximately 212-222 calories. But as we all know, not all chilis are created equal, and there’s quite a bit more to the story!
What Makes White Chicken Chili Different?
Before we dive deeper into the calorie content, let’s talk about what makes white chicken chili unique compared to traditional red chili:
- Uses chicken instead of beef (obviously!)
- Contains white beans rather than kidney or pinto beans
- Often includes green chilies instead of red
- Usually has a creamy base rather than tomato-based
- Typically seasoned with cumin, oregano, and milder spices
This combination creates a lighter, yet still satisfying alternative to traditional chili that many people (including me!) absolutely love.
Detailed Nutritional Breakdown
Let’s get specific about what’s in that 1-cup serving of white chicken chili
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 212-222 | 11% |
| Total Fat | 4.4-4.5g | 6% |
| Saturated Fat | 0.9-1.5g | 4% |
| Cholesterol | 27-57mg | 19% |
| Sodium | 241-462mg | 20% |
| Total Carbohydrate | 18.7-25g | 7% |
| Dietary Fiber | 3.8-6g | 14% |
| Sugars | 1-4g | – |
| Protein | 19-26.7g | – |
*Based on a 2,000 calorie daily diet
Looking at the calorie breakdown white chicken chili is approximately
- 18-34% from carbohydrates
- 18-20% from fat
- 48-50% from protein
This is actually a pretty impressive macronutrient ratio! The high protein content is particularly noteworthy, making this a satisfying meal that keeps you fuller longer.
What Affects the Calorie Count in White Chicken Chili?
The calorie content of white chicken chili can vary quite a bit depending on how it’s prepared. Here are the main factors that influence the final calorie count:
1. The Chicken
The type of chicken you use matters a lot:
- Chicken breast (skinless): Lower in calories, higher in protein
- Chicken thighs: Higher in calories and fat, but more flavor
- Canned chunk chicken: Convenient but may contain added sodium
2. The Beans
White beans are essential to this dish, but different varieties have slightly different nutritional profiles:
- Cannellini beans
- Great Northern beans
- Navy beans
All provide excellent fiber and protein, helping to make the chili filling while keeping calories reasonable.
3. The Add-ins
Here’s where calorie counts can really start to vary:
- Cheese toppings (adds ~100 calories per ounce)
- Sour cream (adds ~30-60 calories per tablespoon)
- Avocado (adds ~80 calories per quarter)
- Corn (adds ~85 calories per half cup)
- Heavy cream in the base (can add significant calories)
4. Preparation Method
How you prepare your chili also affects its calorie content
- Using oil to sauté vegetables adds calories
- Homemade vs. restaurant or canned versions
- Portion sizes (restaurant portions are often 1.5-2 cups)
A Healthier Version: Mayo Clinic’s White Chicken Chili
The Mayo Clinic offers a health-conscious recipe for white chicken chili that comes in at approximately 212 calories per 1.5 cup serving. Here’s what makes it healthier:
- Uses low-sodium chicken broth
- Incorporates low-sodium white beans
- Utilizes reduced-fat Monterey Jack cheese
- Includes plenty of vegetables for added nutrition
- Keeps added fats to a minimum
Their recipe includes these simple ingredients:
- Canned white chunk chicken
- Low-sodium white beans
- Low-sodium diced tomatoes
- Low-sodium chicken broth
- Fresh vegetables (onion, green pepper, red pepper)
- Garlic cloves
- Spices (chili powder, cumin, oregano, cayenne)
- Reduced-fat Monterey Jack cheese
- Fresh cilantro
How White Chicken Chili Compares to Other Chilis
If you’re trying to decide which chili to make, here’s how white chicken chili stacks up against other varieties:
| Type of Chili | Calories per Cup (approx.) |
|---|---|
| White Chicken Chili | 212-222 |
| Traditional Beef Chili | 300-350 |
| Turkey Chili | 250-300 |
| Vegetarian Chili | 180-250 |
| Chili Con Carne with Beans | 290-340 |
As you can see, white chicken chili is on the lower end of the calorie spectrum for chilis, which is one reason I love it so much!
Is White Chicken Chili Healthy?
Beyond just calories, I think it’s important to consider the overall nutritional value of what we’re eating. White chicken chili has several health benefits:
Pros:
- High in protein (helps with muscle maintenance and satiety)
- Good source of fiber (supports digestive health)
- Contains various vitamins and minerals from vegetables
- Lower in fat than beef-based chilis
- Can be easily modified to reduce sodium and fat
Potential Cons:
- Sodium content can be high, especially in restaurant or canned versions
- Toppings can significantly increase calories and fat
- Some recipes call for cream or large amounts of cheese
My Favorite Tips for a Lighter White Chicken Chili
Over the years, I’ve found some great ways to enjoy this comfort food while keeping the calories in check:
- Use chicken breast instead of higher-fat cuts
- Load up on veggies like bell peppers, onions, and even zucchini
- Try Greek yogurt instead of sour cream for a protein-packed topping
- Go easy on the cheese – a little goes a long way for flavor
- Make your own to control ingredients and portion sizes
- Use herbs for flavor rather than extra salt or fat
- Try pureeing some of the beans to create creaminess without adding cream
Portion Control: The Real Key to Enjoying White Chicken Chili
Let’s be real – a cup of chili doesn’t always feel like enough, especially when it’s so darn good! Here’s my approach to portions:
- Use a measuring cup once to see what a true 1-cup portion looks like
- Serve in a smaller bowl to make portions look more substantial
- Pair with a side salad to make the meal more filling
- Be mindful of toppings – they can double the calories quickly!
Restaurant vs. Homemade: A Calorie Comparison
When I eat white chicken chili at restaurants, I’ve noticed the calorie counts can be much higher. Here’s why:
- Restaurant portions are typically 1.5-2 cups
- They often use more oil, cream, and cheese
- Salt content is usually higher
- Toppings may be added more generously
For example, some restaurant white chicken chilis can range from 300-500 calories per serving, compared to the 212-222 in a standard homemade version.
My Go-To White Chicken Chili Recipe
I’ve experimented with many recipes over the years, and I’ve settled on a version that balances flavor and nutrition. It’s based on the Mayo Clinic recipe but with a few tweaks:
Ingredients:
- 1 pound boneless, skinless chicken breast, cooked and shredded
- 2 cans (15 oz each) low-sodium white beans, drained
- 1 can (14.5 oz) low-sodium diced tomatoes
- 4 cups low-sodium chicken broth
- 1 medium onion, chopped
- 1 medium green pepper, chopped
- 1 medium red pepper, chopped
- 2-3 garlic cloves, minced
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- Cayenne pepper to taste
- 8 tablespoons shredded reduced-fat Monterey Jack cheese
- Fresh cilantro for garnish
This makes about 8 servings at around 220 calories each, and it freezes beautifully for meal prep!
The Bottom Line on White Chicken Chili Calories
So, to wrap things up – white chicken chili typically contains between 212-222 calories per cup, making it a relatively light option as comfort foods go. The high protein content (19-26.7g per cup) makes it satisfying, while the beans provide good fiber.
The calorie content can vary widely based on ingredients and preparation, but it’s generally a healthier choice compared to beef-based chili varieties. By being mindful of portions and toppings, you can enjoy this delicious dish as part of a balanced diet.
I personally love that white chicken chili gives me that cozy, satisfied feeling without the heaviness that sometimes comes with other comfort foods. It’s definitely earned its place in my regular meal rotation, especially during the colder months!
What about you? Have you tried making white chicken chili at home? I’d love to hear your favorite ways to enjoy this tasty dish while keeping it on the healthier side!
Stay warm and well-fed, friends!
Adjusting The Heat And Spiciness of Your Chili
If cooking for a family of five has taught me anything, it’s the importance of making recipe modifications and adjustments where needed. Making one meal that the entire family will love isn’t as easy as it might sound. I know other parents out there can agree.
Brian and I love hot, spicy food, but my son prefers mild flavors. My daughter and other son fall somewhere in the middle. This chili recipe is pretty spicy, and I wanted everyone to enjoy it. To make sure, I took some extra steps to make that happen.
Rather than adding all of the spices right away, I left the chili powder and cayenne pepper out. After the 4 hours, when I removed the chicken to shred, I put ~4 cups of the chili into a separate small crock pot. I added some shredded chicken to the small crock pot, but added the rest to the larger pot of chili. I only added the chili and cayenne powder to the larger pot of chili. That smaller pot will be much less spicy and perfect for those who prefers mild flavors
You can also increase the spiciness by adding some extra seasoning to each individual bowl. Brian and I both like spicy food, so I sprinkled some extra ground pepper to mine, and some extra cayenne on his.
These modifications add an extra step to the cooking process, but they are worth and make it easy to satisfy everyone states preferences.
How To Make Creamy White Bean Chicken Chili
This chili is super easy to make, especially if you make it like I do – in a slow cooker. You basically just add all of the ingredients together, turn it on high or low and forget about it. It’s a great cooking method for anytime, but especially when you plan to cook a lot of different meals at the same time. Check out my post on cooking a week’s worth of meals in five hours for more meal prep tips.
Before cooking, there’s about 5-10 minutes of prep work that needs done. I highly suggest measuring all of the ingredients first. That way, you can be sure that you have everything you need. There’s nothing worse than starting, then realizing you don’t have enough of one of the ingredients.
Once everything is set out and measured, dice and chop the ingredients that call for it. For this recipe, you’ll need to dice the onion and red pepper, and chop the jalapenos and cilantro.
Make sure to trim all of the visible fat from the chicken, then put it in the slow cooker. Add the chicken broth, then stir in the half and half creamer and cream cheese. Don’t worry if the cream cheese doesn’t melt and combine with the other liquids right away. It will continue to soften and combine as the chili becomes warms.
You can now add all of the other ingredients. Stir in the beans, corn, onion, red pepper, jalapeños, cilantro and spices. Stir everything together well, then cover. Allow the chili to cook on high for ~4 hours. If you have some family members that like spicy chili, but others that like mild, you might want to wait until the end to add some of the spices. I talk more about that below.
After 4 hours has passed, use a pair of tongs to remove the chicken breast and shred the chicken. The chicken should literally fall apart at this point, so it should be super easy to shred. Return the shredded chicken to the slow cooker, cover and allow it to cook for an additional 10-15 minutes.
When ready to serve, portion the chili into serving bowls, garnish with cilantro and enjoy.
How to Make Creamy White Chicken Chili | Get Cookin’ | Allrecipes.com
FAQ
How many calories are in a bowl of white chicken chili?
How many calories are in homemade chicken chili?
| Nutrition Facts (per serving) | |
|---|---|
| 405 | Calories |
| 12g | Fat |
| 35g | Carbs |
| 44g | Protein |
Can we eat chicken chili during weight loss?
Yes, chili can be healthier and leaner without all the calories! Chicken chili is always the cleaner option for protein when it comes to chili. Sometimes people think that chili should be made with beef or pork because the fat brings more flavor.
How many calories are in 1 cup of chilli chicken?
Other sizes: 1 cup – 426kcal, 1 serving – 581kcal, more…