How Many Calories Are in a Bowl of Chicken Soup? The Complete Breakdown

Chicken soup – that warm, comforting bowl of goodness we all reach for when feeling under the weather or just craving something soothing But if you’re watching your calorie intake, you might be wondering exactly how many calories are hiding in that steamy bowl I’ve done the research so you don’t have to!

The Short Answer

A typical bowl of chicken soup contains approximately 80-400 calories, depending on ingredients, preparation method, and portion size. The wide range exists because there are so many variables that affect the calorie content

For a quick reference

• Simple homemade chicken soup: around 73-145 calories per cup
• Standard broth-based chicken soup: 80-120 calories per cup
• Canned chicken noodle soup: 60-200 calories per cup
• Hearty chicken and rice soup: 200-400 calories per bowl
• Creamy chicken soup: 300-500 calories per serving

What Affects Calorie Count in Chicken Soup?

Several factors influence how many calories end up in your bowl:

1. Ingredients Used

The ingredients you choose have the biggest impact on calories:

Chicken:

• Chicken breast (leaner): Lower calories
• Chicken thighs/drumsticks: Higher fat content = higher calories
• Amount of chicken: More chicken = more protein but also more calories

Vegetables:

• Non-starchy veggies (celery, carrots, onions, mushrooms): Minimal calories
• Starchy veggies (potatoes, corn): Higher calorie contribution

Carbohydrates:

• Noodles, rice, or other grains significantly increase calorie count
• Whole grain options provide more fiber but similar calories

Fats:

• Butter, oil, or cream dramatically increase calories
• Broth-based soups are much lower in calories than creamy versions

Seasonings:

• Herbs, spices, salt: Minimal to no calorie impact
• Cream-based sauces: Significant calorie increase

2. Portion Size

This one’s obvious but easy to overlook. A small cup of soup might have 80 calories, while a large restaurant-sized bowl could have 3-4 times that amount. What we consider a “bowl” varies widely!

3. Preparation Method

How you make your soup matters:

• Homemade: Gives you control over ingredients and portions
• Canned/packaged: Often higher in sodium, may contain preservatives
• Cooking techniques: Frying ingredients first adds calories; simple boiling is lighter

Detailed Calorie Breakdown

Let’s look at some specific examples:

Basic Homemade Chicken Soup (1 cup serving)

• Total calories: 72.8
• Protein: 5.3g
• Carbohydrates: 8.3g
• Fat: 2.4g

Homemade Chicken Soup with Vegetables (1 cup)

• Total calories: 145.6
• Protein: 9.7g
• Fat: 4.9g

Canned Chicken Noodle Soup (1 can – 10.75 oz)

• Total calories: 155.5
• Protein: 7.9g
• Fiber: 1.8g

Homemade Chicken Broth (1 cup)

• Total calories: 38.0
• Protein: 5.3g
• Fat: 1.2g
• Carbohydrates: 1.5g

Making Lower-Calorie Chicken Soup

If you’re watching your calorie intake but still want to enjoy chicken soup, here are some practical tips:

1. Choose lean protein: Use skinless chicken breast instead of fattier cuts
2. Load up on vegetables: Increase the proportion of low-calorie veggies like celery, carrots, and leafy greens
3. Limit starchy ingredients: Reduce or eliminate noodles, rice, and potatoes
4. Skim the fat: After cooking, let the soup cool slightly and skim off fat that rises to the surface
5. Avoid cream: Skip the heavy cream or substitute with a dollop of Greek yogurt
6. Control portions: Be mindful of serving sizes
7. Use herbs and spices: Add flavor without calories using fresh herbs, garlic, and spices

Health Benefits Beyond Calories

Chicken soup isn’t just about calories – it offers numerous health benefits:

• Immune-boosting properties: May help fight colds by reducing inflammation
• Hydration: High water content helps keep you hydrated, especially when sick
• Nutrition: Contains protein, vitamins, and minerals from chicken and vegetables
• Digestion: The broth contains gelatin that may coat the gut lining and improve digestion
• Congestion relief: Steam from hot soup can help loosen sinus congestion

Common Questions About Chicken Soup Calories

Is chicken soup good for weight loss?

Yes! Chicken soup can be an excellent addition to a weight loss diet. It’s generally low in calories yet filling due to its protein and broth content. The warm liquid helps promote satiety, making you feel fuller on fewer calories.

How many calories are in chicken broth alone?

Chicken broth by itself is very low in calories – typically just 10-15 calories per cup. This makes it an excellent base for creating satisfying but light soups.

Does homemade chicken soup have fewer calories than store-bought?

Generally, yes. Homemade soup gives you complete control over ingredients, allowing you to use leaner meats, less sodium, and fewer additives. Store-bought soups often contain added salt, sugar, and preservatives that can increase the calorie content.

What kind of noodles have the fewest calories in chicken soup?

Shirataki noodles are extremely low in calories and can be a great option. Otherwise, using a small amount of whole wheat pasta provides more fiber than regular pasta, helping with fullness.

How can I track calories in my homemade soup?

The best approach is to log all individual ingredients in a nutrition tracking app like MyFitnessPal or SnapCalorie, then divide by the number of servings your recipe makes.

The Bottom Line

Chicken soup can range from a very light meal (under 100 calories per cup for broth-based versions) to a more substantial dish (300+ calories for creamy or noodle/rice-heavy versions). By understanding what contributes to calorie content, you can make informed choices about how to prepare and enjoy this classic comfort food.

Whether you’re looking for a light starter, a healing meal when sick, or a hearty dinner option, chicken soup can be adapted to fit your calorie needs while still delivering on comfort and flavor.

I personally love making a big batch of chicken soup on Sunday afternoons – the smell fills my kitchen and I have healthy meals ready for the busy week ahead. With just a few tweaks to traditional recipes, you can enjoy this classic dish without worrying about calorie overload!