how many calories are in a bowl of chicken soup

How Many Calories Are in a Bowl of Chicken Soup?

Chicken soup is the ultimate comfort food. A steaming bowl of chicken noodle soup can warm you up on a cold day and soothe your soul when you’re feeling under the weather. But is this classic soup a healthy meal option or diet disaster? The answer lies in understanding exactly how many calories are in a typical bowl of chicken soup.

Calories in Homemade Chicken Soup

Because you can control the amount of fat, salt, and calories in homemade chicken soup, it can be a healthy and low-calorie meal. The number of calories in homemade chicken soup depends on how much you serve and what you put in it. Here are some general nutrition facts for chicken soup recipes you might make at home.

• Classic chicken noodle soup – 175 calories per 1 cup serving
• Chicken and rice soup – 160 calories per 1 cup
• Chicken tortilla soup – 210 calories per 1 1/4 cup serving
• Chicken and vegetable soup – 140 calories per 1 cup

The leanest version of homemade chicken soup uses skinless chicken breast, plenty of low-calorie vegetables like carrots, celery, and onions, and is made with low-sodium chicken broth. Choosing whole wheat noodles or brown rice over refined grains also increases the fiber and nutrient content. Avoid adding heavy cream or sour cream to keep calories down.

Calories in Canned Chicken Soup

While homemade soup provides you full control over the ingredients, pre-made canned chicken soups often pack in extra calories, fat, and sodium. For example:

• 1 cup Campbell’s classic chicken noodle soup: 130 calories
• 1 cup Campbell’s Homestyle chicken noodle: 280 calories
• 1 cup Progresso traditional chicken noodle: 200 calories
• 1 cup Amy’s organic chicken noodle: 270 calories

Instead of real chicken stock, canned soups often use chicken base and flavor enhancers that are high in sodium. They also use thickeners like flour or cornstarch to make the texture heartier. Chicken and dumplings and other cream-based canned soups can have more than 300 to 400 calories per serving.

Ways to Reduce Calories in Chicken Soup

There are a few simple ways to cut calories in chicken soup:

• Use skinless chicken pieces instead of thighs or legs with skin
• Choose low-sodium or reduced-fat chicken broth
• Load up on non-starchy vegetables like spinach, kale, mushrooms
• Skip the noodles or pasta and use brown rice or quinoa instead
• Avoid adding heavy cream, flour, or sour cream for thickness
• Use Greek yogurt or skim milk instead of full-fat dairy
• Flavor with herbs, spices, garlic, chili flakes instead of salt

With some simple substitutions and seasoning adjustments, you can still get all the comforting flavor of chicken soup in a lighter, healthier package.

Calories in Chicken Soup at Restaurants

Restaurant chicken soups can be diet disasters, weighing in at 500 calories or more per serving in some cases. That’s because restaurants often use higher calorie ingredients to add more intense, savory flavor.

Some examples of chicken soup calories at popular restaurants:

• Panera Bread chicken noodle soup: 280 calories per cup
• Olive Garden chicken gnocchi soup: 510 calories per cup
• Noodles & Company chicken noodle soup: 400 calories per cup
• Cheesecake Factory creamy chicken tortilla soup: 730 calories per bowl

Your best bet is to check the nutrition info and ask about lower calorie preparations using broth instead of cream. Opt for vegetable-based brothy soups over thick stews or creamy chowders to cut calories at restaurants.

Health Benefits of Chicken Soup

When made with simple, whole food ingredients, chicken soup can be a nutritious part of a healthy diet. Some benefits include:

• High in protein – Chicken provides lean protein to keep you full.
• Packed with veggies – Carrots, onions, celery, etc. add vitamins.
• Contains collagen – Broth cooks chicken bones/skins to release collagen.
• Provides electrolytes – The sodium in broth helps you stay hydrated.

Because it reduces inflammation, chicken soup is often used to treat colds and flu at home. Chicken, vegetables, and broth are a classic combination that gives you a lot of good nutrients. Just watch the amounts you eat and what you put in them to keep the calories low.

How Many Calories Should Be in a Serving of Soup?

To stay on track with your health goals, a good rule of thumb for soup calories per serving is:

• 200 calories or less per cup of broth-based soup
• 300-400 calories for a hearty bowl of chowder or stew

Ideally, your soup should have around 100-300 calories per serving depending on your daily calorie needs and portion size. Chicken soup makes a filling, low-calorie lunch or dinner when prepared with simple whole ingredients and plenty of vegetables. But cream-based soups and restaurant portions can quickly shoot up in calories. Ladle mindfully and fill the rest of your bowl with a side salad to balance your meal.

With the right recipe, chicken soup can be a slimming, nutritious, and delicious staple. Focus on controlling calories by using lean chicken, limiting sodium, piling on veggies, and avoiding thickeners like heavy cream or flour. Sit down to a steaming bowl of homemade chicken soup and you can feel good about enjoying this cozy comfort classic.