Turkey chili is a nutritious and delicious meal that is perfect for fall and winter months. It’s a flavorful stew typically made with ground turkey, beans, tomatoes, and chili peppers. Many people choose turkey chili over beef chili because it tends to be lower in calories and fat. But exactly how many calories are in a bowl of turkey chili?
Calories in turkey chili
The number of calories in turkey chili can vary significantly depending on the specific ingredients and portion size. In general, a 1 cup serving of turkey chili contains around 200-300 calories. However, some turkey chilis may be higher or lower in calories depending on factors like:
- Type of ground turkey used (93% lean vs 85% lean)
- Amount of oil/fat used to cook
- Quantity of beans
- Any additional ingredients like cheese, sour cream, etc.
To get a more accurate idea of the calories in a particular recipe, you need to look at the specific ingredients and amounts. Here is a nutritional breakdown for two different turkey chili recipes, one lower in calories and one higher in calories:
Lower calorie turkey chili
This version uses leaner ground turkey and fewer oils.
| Ingredient | Amount | Calories |
|---|---|---|
| 93% lean ground turkey | 1 pound | 440 |
| Onion, chopped | 1 cup | 64 |
| Bell pepper, chopped | 1 cup | 30 |
| Garlic, minced | 3 cloves | 13 |
| Tomatoes, diced | 1 14oz can | 83 |
| Kidney beans | 1 15oz can | 225 |
| Chili powder | 2 Tbsp | 24 |
| Olive oil | 1 Tbsp | 119 |
| Total | 998 |
For a 1.5 cup serving size the calories come to about 300 calories.
Higher calorie turkey chili
This version uses fattier ground turkey and more oil.
| Ingredient | Amount | Calories |
|---|---|---|
| 85% lean ground turkey | 1 pound | 600 |
| Onion, chopped | 1 cup | 64 |
| Bell pepper, chopped | 1 cup | 30 |
| Garlic, minced | 3 cloves | 13 |
| Tomatoes, diced | 1 14oz can | 83 |
| Kidney beans | 1 15oz can | 225 |
| Chili powder | 2 Tbsp | 24 |
| Vegetable oil | 2 Tbsp | 238 |
| Total | 1277 |
For a 1.5 cup serving size the calories come to about 425 calories.
Factors affecting calories in turkey chili
As you can see from the examples above, the number of calories in turkey chili can vary greatly. Here are some of the key factors that determine the calorie content:
Type of ground turkey
Ground turkey can range from lean (93% fat free) to fattier varieties (85% or 80% fat free). The more fat in the turkey, the more calories it will contribute:
- 93% lean turkey: 120 calories in 4oz cooked
- 85% lean turkey: 180 calories in 4oz cooked
- 80% lean turkey: 220 calories in 4oz cooked
Added oils
The amount of oil used to sauté the aromatics like onion, garlic, and bell pepper will impact the calories. Minimal added oil will keep calories down.
- 1 Tbsp olive oil: 119 calories
- 1 Tbsp canola oil: 124 calories
- 1 Tbsp vegetable oil: 120 calories
Beans
Beans add protein, fiber and nutrients to chili. Different types have slightly varying calorie counts:
- 1/2 cup pinto beans: 110 calories
- 1/2 cup black beans: 114 calories
- 1/2 cup kidney beans: 110 calories
- 1/2 cup chickpeas: 134 calories
Tomatoes and chilies
Tomatoes and chili peppers are very low in calories, so these ingredients won’t affect the calories significantly unless added in very large amounts.
- 1 medium tomato: 22 calories
- 1 jalapeno pepper: 4 calories
- 2 Tbsp chili powder: 24 calories
Added toppings
Toppings like cheese, sour cream, tortilla chips or cornbread can significantly increase the calories when added to a bowl of chili.
- 1/4 cup cheddar cheese: 113 calories
- 2 Tbsp sour cream: 54 calories
- 1 oz tortilla chips: 143 calories
- 1 piece cornbread: 181 calories
Tips for lightening up turkey chili
Here are some easy ways to reduce the calories in turkey chili:
- Use 93% lean ground turkey
- Limit added oil to 1 Tbsp or less
- Load up on low cal veggies like onions, bell peppers, mushrooms etc
- Use plenty of tomatoes, chili powder and spices for flavor instead of oil
- Go easy on high calorie toppings
- Enjoy over a salad instead of with chips or cornbread
- Choose a smaller portion size if wanting a higher calorie version
Health benefits of turkey chili
Despite the calorie content, turkey chili can still be a very healthy meal when made with nutritious ingredients. Here are some of the great health benefits turkey chili provides:
- Lean protein – turkey provides satiating protein without too much saturated fat
- Fiber – beans add a hefty dose of filling fiber
- Vitamins and minerals – tomatoes offer vitamin C, potassium and lycopene
- Iron – beans and lean turkey provide iron
- Anti-inflammatory spices – chili powder contains capsaicin and cumin has anti-inflammatory effects
- Heart healthy – minimal saturated fat and high fiber content support heart health
As long as portion sizes are controlled, turkey chili can be a very nutritious component of a healthy diet.
Conclusion
The number of calories in turkey chili can range quite a bit from around 200-425 calories per 1.5 cup serving. Factors like the leanness of turkey, amount of oil, beans, and toppings impact the calories significantly. When made with lean turkey, minimal oil and plenty of veggies, turkey chili can be a flavorful lower calorie option. Topping the chili with high calorie cheese, sour cream and chips can increase the calorie count substantially. Overall, turkey chili is a healthy and satisfying meal when proper portion sizes are enjoyed and higher calorie add-ons are limited.