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How much fiber is in chili with beans?

Chili with Beans have 9 g of fiber per 1 cup (253 g). That is 32% of the daily value and a very high amount for a other.

per 1 cup

3.6g

per 100 g

32%

daily value

#3of 20

other foods

Soluble vs insoluble

Soluble 2.7g 30% Insoluble 6.3g 70%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About chili with beans and fiber

A cup of chili with beans provides 9 grams of fiber, almost all from the beans, which makes it one of the highest-fiber complete meals in this database. Meat-free versions with extra beans go higher.

Counts toward plant diversityHigh FODMAP at this serving

How chili with beans compares to other other foods

Per typical serving. The highest other in the database is fiber one cereal at 14 g.

Food	Serving	Fiber	Per 100 g	% DV
Fiber One Cereal	1/2 cup	14 g	46.7 g	50%
All-Bran Cereal	1/2 cup	10 g	33.3 g	36%
Chili with Beans	1 cup	9 g	3.6 g	32%
Raisin Bran	1 cup	7 g	11.9 g	25%
Lentil Soup	1 cup	6.5 g	2.6 g	23%
Shredded Wheat	2 biscuits	6 g	13 g	21%
Baked Beans	1/2 cup	5.2 g	4.1 g	19%

All 20 other foods ranked by fiber

Servings to reach a daily goal

3×

servings of chili with beans to reach 25 g, the adequate intake for adult women

5×

servings of chili with beans to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for chili with beans

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Chili with beans, canned	3.3 g	–	–
Chili with beans, microwavable bowls	2.9 g	–	–
Chili con carne with beans, canned entree	3.3 g	–	–

Frequently asked questions

How much fiber is in chili with beans?

1 cup of chili with beans, about 253 grams, contains 9 grams of dietary fiber. That is 3.6 grams of fiber per 100 grams and 32% of the 28 gram daily value.

Are chili with beans high in fiber?

Yes. At 9 g per serving, chili with beans rank 3 of 20 other foods in the FiberUp database and 6 of 198 foods overall.

Is the fiber in chili with beans soluble or insoluble?

About 30% of the fiber in chili with beans is soluble (2.7 g) and 70% is insoluble (6.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of chili with beans would reach a daily fiber goal?

It would take about 3 servings to reach 25 g (the adequate intake for adult women) and 5 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.