Few soups are as comforting as a steaming bowl of clam chowder. Creamy, hearty, and filled with potatoes and clams, it’s a classic cold-weather favorite. But how does this comforting soup fit into a healthy diet, especially when considering weight loss? The answer, as with many foods, lies in the details.
Types of Clam Chowder
There are two main versions of this popular soup-New England clam chowder and Manhattan clam chowder. Both feature tender clams and savory vegetables, but the difference lies in their base-cream vs. tomato.
New England Clam Chowder
New England clam chowder is the version most people picture when they think of chowder. It’s thick and creamy, thanks to ingredients like milk, cream, and butter. The clams add protein and minerals like iron and vitamin B12, but the creamy base can overshadow those benefits. Of course, all New England clam chowder recipes are different, and there are healthier versions of this popular comfort food. Restaurant and canned versions of the soup are usually highest in fat, sodium, and calories, but you can make homemade clam chowder that’s healthier.
Ingredients New England Clam Chowder often includes: HALF & HALF (milk, cream), CLAMS (clam juice, clams, salt, clam flavor, dextrose, disodium inosinate/guanylate, autolyzed yeast extract), CLAM STOCK (water, cooked clams in natural juices, salt, natural flavoring, butter [pasteurized cream (milk), salt], dehydrated potatoes, dextrose, onion powder, maltodextrin, disodium inosinate, disodium guanylate), POTATOES, ONIONS, WHEAT STARCH, CANOLA OIL, MODIFIED FOOD STARCH, CLAM BROTH (dehydrated clam broth, maltodextrin), SEA SALT, GRANULATED GARLIC, BLACK PEPPER.
AllergensContains milk, clam, soy; may contain crustacea ingredients.
Manhattan Clam Chowder
Manhattan clam chowder is a lighter version of this soup favorite, using a tomato-based broth with clams, potatoes, carrots, celery, and herbs. Because there’s no cream, Manhattan chowder is a better option for weight loss and heart health.
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Clam Chowder and Weight Loss
If weight loss is your goal, Manhattan clam chowder is the better choice. With about half the calories and a fraction of the fat, it’s easier to fit into a low-calorie diet. New England clam chowder, while filling, can quickly add up in calories and fat, especially if you eat a large bowl with bread or crackers.
Heart Health Considerations
Clams themselves are good for your heart since they provide omega-3s, lean protein, and vitamin B12. The problem is the creamy base of New England chowder, which is usually high in saturated fat. Over time, too much saturated fat may raise LDL cholesterol and increase heart disease risk. Manhattan chowder, with its tomato base and lighter profile, is a more heart-friendly option.
Tips for Enjoying Clam Chowder Healthfully
But no matter which type of clam chowder you prefer, you can enjoy clam chowder as part of a balanced diet with a few simple swaps and smart portion sizes.
- Cook it at home: This allows you to control the ingredients and portion sizes.
- Go easy on salt: Restaurant and canned soups are often high in sodium. Be mindful of the salt content, especially if you are watching your blood pressure.
- Mind the portions: Stick to a reasonable serving size to manage calorie intake.
- Pair wisely: Choose healthy sides like a salad or whole-grain bread instead of crackers or cheesy bread.
Canned Clam Chowder: A Convenient Option
When it comes to nutritious meals to enjoy on your weight loss journey, canned soup can be tasty, affordable, and extremely convenient.
Progresso Light New England Clam Chowder
Progresso Light New England Clam Chowder canned soup has at least 40% fewer calories per serving than the leading New England clam chowder ready-to-serve soup. It is gluten-free and contains no artificial flavors or colors from artificial sources. You can enjoy the entire can of clam chowder at 200 calories.
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Ingredients
The ingredients include: Clam Broth, Potatoes, Clams, Celery, Modified Food Starch, Water. Contains less than 2% of: Soybean Oil, Onions, Corn Starch, Salt, Soy Protein Concentrate, Potassium Chloride, Maltodextrin, Natural Flavor, Whey Protein Concentrate, Yeast Extract, Whey Powder, Parsley, Sodium Phosphate, Chicken Fat, Yeast Extract, Chicken Broth, Chicken, Spice, Buttermilk, Butter, Guar Gum, Ascorbyl Palmitate. *Dried
Nutrition Facts
- Calories As Packaged: 100
- Total Fat: 3g (4% Daily Value)
- Saturated Fat: 0g (0% Daily Value)
- Trans Fat: 0g
- Cholesterol: <5mg (1% Daily Value)
- Sodium: 650mg (28% Daily Value)
- Total Carbohydrate: 16g (6% Daily Value)
- Dietary Fiber: <1g (3% Daily Value)
- Total Sugars: <1g
- Added Sugars: 0g (0% Daily Value)
- Protein: 3g
- Vitamin D: 0mcg (0% Daily Value)
- Calcium: 0mg (0% Daily Value)
- Iron: 0.5mg (2% Daily Value)
- Potassium: 370mg (8% Daily Value)
General Considerations for Canned Clam Chowder
- Gluten-Free: Generally, canned clam chowder is not gluten-free because it usually contains flour as a thickening agent.
- Keto-Friendly: Most canned clam chowder is typically not keto-friendly due to the presence of potatoes and flour, which increases the carbohydrate content.
- Cholesterol: Canned clam chowder can contain a relatively moderate to high level of cholesterol because of the clams and cream in the recipe. A 1-cup serving of most canned clam chowders contain about 40 milligrams of cholesterol.
- Sodium: Yes, canned clam chowder generally has high sodium content.
- Low FODMAP: Traditional canned clam chowder is not typically considered a low FODMAP food. It usually contains common high FODMAP ingredients like onion and wheat flour. However, there may be specialty brands that produce a lower FODMAP version that avoids these ingredients.
- Paleo-Friendly: No, canned clam chowder is not generally paleo-friendly. This is because it often contains dairy and flour; these are ingredients that aren't permitted on the paleo diet.
- Vegetarian: No, canned clam chowder is not vegetarian as it includes clams, which are a type of seafood. The soup base also typically contains fish or chicken broth, both of which are not vegetarian.
- Halal: Whether canned clam chowder is halal or not largely depends on the perception of seafood in various Islamic jurisprudence. Some scholars believe all seafood including clams are halal, while others disagree.
- Kosher: No, canned clam chowder is not usually considered kosher. This is because clams are considered shellfish, which are not kosher.
Other Soup Options for Weight Loss
Protein-rich soups, particularly those featuring lean meats, beans, or lentils, can increase fullness, reducing the likelihood of overeating.
Here are some other canned soup options that are popular choices for those focused on weight loss:
- Progresso’s Light Chicken Noodle: This soup contains lean chicken breast, vegetables like carrots and celery, and egg noodles. The main downside is the sodium content.
- Progresso’s Light Zesty Santa Fe Style Chicken: This option is packed with filling ingredients like white chicken meat, brown rice, black beans, green sweet peppers, red bell peppers, and corn. It also contains 6 g of fiber per 18.5-ounce can.
- Progresso’s Traditional Chicken Noodle: This is a higher-protein canned soup with about 14 g of protein per can.
- Campbell’s Chunky Classic Chicken Noodle: This option from Campbell’s is a hearty canned soup with large chunks of chicken meat, carrots, celery, and egg noodles.
- Campbell’s Healthy Request Chunky Chicken Noodle: With lower sodium and higher fiber than traditional canned chicken noodle soup, this soup contains wholesome ingredients like chicken meat, carrots, and celery.
- Campbell’s Chunky Creamy Chicken & Dumplings: This creamy and chunky soup has 16 grams of protein to help keep you full and satisfied until your next meal.
- Progresso’s Rich & Hearty Chicken & Homestyle Noodles: This soup is a high-volume, low-calorie option that can help with portion control. It provides 14 grams of lean protein and hearty noodles while only packing 200 calories per can.
- Progresso’s Light Chicken & Dumpling: This is a lighter take on classic comfort food. If you eat the entire can, it provides 10 g of protein and only 2 g of fat, and 0 g saturated fat, to support a balanced, weight-conscious meal.
- Progresso’s Mediterranean-Style Lentil Protein: This hearty soup contains 22 g of plant protein from lentils, which are rich in fiber and antioxidants.
Based on logging data, people who lost 50 pounds or more tend to choose canned soups that are mainly broth-based, light, and rich in protein. Opting for more broth-based, high protein and high-fiber soups can help you stay on track and enjoy a hassle-free meal at the same time.
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