Amy’s Black Bean Chili Nutrition Facts | Pantry Power

One cup of Amy’s black bean chili delivers about 200 calories, 13 g protein, 13 g fiber, and ~680 mg sodium per the Nutrition Facts.

What You Get In One Cup

This canned chili is a pantry helper with steady macros. A single cup gives balanced protein, slow-digesting carbs, and a hearty fiber dose. The label also signals a moderate fat load and a notable hit of sodium. If you want a quick read on how it fits your day, skim the table below, then keep reading for serving tips and label context.

Nutrient	Amount (1 cup)	%DV
Calories	200 kcal	—
Total Fat	3 g	4%
Saturated Fat	0 g	0%
Carbohydrate	31 g	11%
Dietary Fiber	13 g	46%
Total Sugars	3 g	—
Protein	13 g	—
Sodium	680 mg	30%
Calcium	80 mg	8%

These numbers match third-party databases that pull from the product’s label. The cup measure aligns with what most folks pour into a bowl, so it’s a handy yardstick for meals and snacks.

Nutrition Facts For Amy’s Black Bean Chili (Per Cup)

Beans bring plant protein, resistant starch, and minerals. In this can, tomatoes and peppers add flavor while keeping fat low. You get 13 grams of protein and fiber in the same bowl, which helps satiety and steady energy. The sodium lands near a third of the daily limit, so pairing with low-salt sides can balance the plate.

The label for this item lists 200 calories per cup with 3 grams of fat, 31 grams of carbs, and 13 grams of protein. Fiber sits at 13 grams, sugars at 3 grams, and sodium at about 680 milligrams. Calcium lands at 80 milligrams. Those figures track across several nutrition databases that mirror the can panel.

Label Clarity: Serving, DV, And Sizing

The can size is larger than a cup, so a whole container delivers more of everything. If you pour the lot into a pot, plan for roughly one and two-thirds cups. That pushes calories near 320 and sodium a hair above one gram. If you serve a half cup as a side, cut those figures in half. The table later shows handy estimates for the common portions.

Daily Value helps you judge any label quickly. For sodium, the target is less than 2,300 milligrams across the day. Hitting a third of that in one serving isn’t unusual for canned chili, yet it’s smart to space salty items across meals. Potassium-rich sides like baked potatoes or orange slices can help balance salt on the plate.

Strengths That Stand Out

Fiber For Fullness

Thirteen grams of fiber in a cup is a lot for a single dish. That’s the payoff of black beans. Fiber adds bulk, slows digestion, and leaves you satisfied. Many people fall short on fiber, so a bowl here moves the needle toward the daily target.

Steady Protein

Thirteen grams of protein per cup helps with satiety and meal balance. It’s not the same as a chicken breast, but it pairs nicely with grains or eggs. Add a fried egg on top, spoon it over brown rice, or fold it into a quesadilla for a fuller plate.

Low Saturated Fat

With zero grams of saturated fat per cup, the fat profile leans friendly. The base uses high-oleic oils and beans rather than lard. That keeps the texture rich without pushing saturated fat up.

Watch-Outs And Easy Fixes

Salt Load

About 680 milligrams of sodium per cup adds up fast. Use low-sodium sides and skip added salt during cooking. A squeeze of lime, fresh herbs, and onion can lift flavor without extra salt. If you are watching blood pressure, keep an eye on total day totals.

Portion Creep

Eat from a bowl, not the can. It sounds basic, but portioning into a bowl makes the serving feel complete and helps you track how much you had. Pair with high-volume, low-salt sides like steamed veg, leafy salads, or roasted peppers.

Added Sugars?

No added sugar shows on the databases that mirror this label. Tomatoes bring natural sugars, which is why the line lists 3 grams of total sugars. If you want a sweeter edge, roast corn and stir it in rather than adding sugar.

Ingredient Snapshot

The ingredient list is simple: black beans, water, tomato puree, onions, bell peppers, green chiles, a touch of oil, sea salt, spices, lime juice, garlic, black pepper, and basil. It reads like a home pot, which many shoppers like. The spice blend is gentle, with mild heat.

How It Fits Different Goals

Weight-Smart Bowls

Use this chili as the protein and fiber anchor. Ladle one cup over roasted zucchini or a baked potato. Add salsa and cilantro. Skip heavy cheese if you’re trimming calories; a spoon of Greek yogurt brings creaminess with less fat.

High-Fiber Day

A cup puts you near half a typical daily fiber target. Add berries at breakfast and veggies at lunch and dinner to reach the rest. Hydrate well so the fiber works comfortably.

Plant-Based Protein

This bowl helps on meatless days. Combine with quinoa or corn tortillas to round out the meal. If you want more protein, stir in tofu crumbles or top with a poached egg.

Portion Math You Can Use

Here’s a quick way to plan. Think in halves, cups, and cans. Halves work for sides or tacos. Cups suit a solo meal. A can covers two light meals or one large serving. The numbers below use the cup values as the base.

Serving	Calories	Sodium
1/2 cup	~100 kcal	~340 mg
1 cup	200 kcal	~680 mg
1 can (about 1.6 cups)	~320 kcal	~1,090 mg

Make It Work Harder In Meals

Flavor Boosters Without Extra Salt

Brighten the bowl with acid and aroma. A splash of lime wakes up beans and tomato. Minced garlic blooms in a teaspoon of oil, then fold it in. Toast cumin and coriander in a dry pan for a nutty edge. Add chopped scallions, jalapeño, or pickled onions for snap. A swirl of plain yogurt cools heat while adding body. None of these moves require salt, yet the dish tastes bolder and more layered.

Fast Meal Ideas

• Breakfast: Warm a half cup and spoon over eggs and sautéed spinach.
• Lunch: One cup over brown rice with lime and avocado slices.
• Dinner: Stuff bell peppers with a cup of chili and a sprinkle of cheese, then bake.

Low-Salt Tweaks

• Rinse a portion under warm water to knock some sodium off, then reheat with spices.
• Stretch with no-salt beans or unsalted tomato sauce to dilute salt per bite.
• Finish with citrus, cumin, smoked paprika, and chopped cilantro for bright flavor.

High-Volume Adds

• Stir in roasted squash cubes.
• Fold in shredded cabbage for crunch.
• Add a handful of corn and diced tomatoes for a chunky bowl.

How It Compares To Plain Black Beans

Plain cooked black beans give similar protein and fiber with almost no sodium unless salted. A cup of plain beans lands near 227 calories with 15 grams of protein and 15 grams of fiber. The flavor is milder and needs seasoning. The canned chili trades a little protein for ready-to-eat convenience and a seasoned profile.

Reading The Label Like A Pro

Serving Size

Portions on labels steer expectations. Scan the listed serving, then check how much you usually eat. If you pour more than a cup, scale the numbers.

%DV Shortcuts

5% DV is low. 20% DV is high. Sodium sits at 30% DV per cup here, which is high. Fiber at 46% DV per cup is high in a helpful way.

Ingredients Order

Ingredients list runs from most to least by weight. Beans, tomato, and vegetables drive most of the weight. Oil and salt sit lower in the list.

Who Might Skip It

If you need a strict low-sodium plan, this may not fit a daily bowl. You can still use it in small portions or with dilution tricks. Folks who react to chiles or nightshades may want a different flavor base.

Storage And Heating Notes

Unopened cans live well in a cool pantry. Check the date code. Once opened, store leftovers in a glass container and chill. Reheat on the stove or in a microwave-safe bowl until steaming. Stir to avoid hot spots.

A Quick Word On Price And Value

Compared with takeout, this bowl is budget-friendly and fast. The fiber and protein per dollar compare well to many convenience meals. Sales can drop the can price further; stock a few for busy nights.

Bottom Line For Your Cart

If you like a mild, hearty bowl that packs fiber and plant protein, keep a can on hand. Watch the salt, pair it with fresh sides, and you get a warm, filling meal in minutes. Enjoy.