The Ultimate Guide to Whole Foods Market Chicken Dumpling Soup Calories (Plus Healthy Alternatives You’ll Love!)

Have you ever found yourself standing in the frozen foods aisle at Whole Foods, stomach growling, eyeing those delicious-looking chicken dumpling soups, but wondering if they’ll wreck your diet? I’ve been there too! Today, I’m gonna break down everything you need to know about the calories in Whole Foods Market chicken dumpling soup and give you the full nutritional scoop.

What’s Actually in That Warm Bowl of Comfort?

Let’s face it – there’s nothing quite like a steaming bowl of chicken dumpling soup on a cold day. But before we dive into the calorie count, let’s understand what we’re actually eating.

Whole Foods Market offers chicken dumpling soup in two main formats

1. Fresh prepared soup (usually found in the hot foods section)
2. Frozen chicken soup dumplings by FEEL GOOD FOODS

The nutrition profiles differ between these options, so I’ll cover both to give you the complete picture.

Calories in Whole Foods Market Fresh Chicken & Dumpling Soup

According to CalorieKing, a cup (8.6 oz) of Whole Foods Market Chicken & Dumpling Soup contains:

That’s quite a lot of information to process! Let’s break it down more simply.

Understanding the Calorie Breakdown

The 240 calories in a cup of Whole Foods Market Chicken & Dumpling Soup come from:

• Fat: 12g × 9 calories/g = 108 calories (45% of total)
• Carbs: 20g × 4 calories/g = 80 calories (33% of total)
• Protein: 15g × 4 calories/g = 60 calories (25% of total)

This means the soup is somewhat high in fat compared to many other soups, but it also provides a decent amount of protein, which helps keep you feeling full longer.

How Long Would It Take to Burn Off?

To burn off those 240 calories in Whole Foods chicken dumpling soup, you’d need:

• 20 minutes of swimming
• 28 minutes of jogging
• 37 minutes of cycling
• 67 minutes of walking

Not too bad, right? A moderate walk after lunch could help balance things out!

Frozen FEEL GOOD FOODS Chicken Soup Dumplings

If you’re looking at the frozen version sold at Whole Foods Market, the FEEL GOOD FOODS Chicken Soup Dumplings (6 oz package) has a somewhat different nutritional profile:

Interestingly, the frozen dumplings are actually lower in fat (5g vs 12g) but higher in carbs (42g vs 20g) than the fresh soup. The sodium content is also a bit lower at 550mg compared to 740mg in the fresh soup.

Is Whole Foods Chicken Dumpling Soup Healthy?

Okay, so we’ve got the numbers, but what does this mean for your diet? Is this soup a good choice?

The Good Stuff

1. Decent protein content – Both versions provide a good amount of protein (12-15g), which helps with satiety and muscle maintenance.

2. Moderate fiber – With 2-3g of fiber, it contributes to your daily fiber needs, though it’s not a high-fiber food.

3. Gluten-free option – The FEEL GOOD FOODS frozen dumplings are certified gluten-free, making them accessible for those with celiac disease or gluten sensitivity.

4. Quality ingredients – Whole Foods Market is known for their quality standards, so you’re avoiding artificial preservatives and flavors.

The Not-So-Good Stuff

1. Sodium concerns – Both options are relatively high in sodium (550-740mg per serving), which is about 23-31% of your daily recommended intake. If you’re watching your sodium intake due to high blood pressure or other health concerns, this is something to consider.

2. Saturated fat – The fresh soup contains 3.5g of saturated fat, which is 18% of your daily value.

How Does It Compare to Other Soups?

Compared to many canned or packaged soups, Whole Foods Market’s chicken dumpling soup is actually moderate in calories. Many commercial cream-based soups can exceed 300-400 calories per cup, with much higher sodium levels.

However, if you’re looking for the lowest-calorie soup options, clear broths and vegetable-based soups typically contain fewer calories (often under 100 calories per cup).

Making It Healthier: My Personal Tips

When I’m in the mood for chicken dumpling soup but want to keep things lighter, here’s what I do:

1. Portion control – Instead of having a full bowl as a meal, I’ll have a smaller portion as a side dish alongside a salad or vegetable dish.

2. Add veggies – Throw in some fresh or frozen vegetables like spinach, kale, or mixed vegetables to boost the nutrition without adding many calories.

3. Skip the crackers – Many people add crackers to soup, which can add extra calories and sodium.

4. DIY version – On weekends when I have more time, I make my own chicken dumpling soup with less sodium and fat. It’s not as convenient, but it’s a healthier option.

Homemade Lighter Chicken Dumpling Soup Recipe

Here’s my go-to recipe when I want the comfort of chicken dumpling soup without all the calories:

Ingredients:

• 1 pound boneless, skinless chicken breast
• 8 cups low-sodium chicken broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 cup whole wheat flour
• 1/3 cup cold water
• 1 egg, beaten
• 1 tablespoon olive oil
• Fresh herbs (thyme, parsley)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot and sauté onions, carrots, and celery until softened.
2. Add garlic and cook for another minute.
3. Pour in chicken broth and add chicken breasts. Bring to a boil, then reduce heat and simmer until chicken is cooked through (about 15-20 minutes).
4. Remove chicken and shred it with two forks.
5. For the dumplings, mix flour with water and egg to form a dough.
6. Drop small spoonfuls of the dough into the simmering broth.
7. Return shredded chicken to the pot.
8. Cook for another 10-15 minutes until dumplings are cooked through.
9. Add herbs, salt, and pepper to taste.

This homemade version typically has about 180-200 calories per cup, with less sodium and fat than store-bought versions.

Who Should Be Cautious About Whole Foods Chicken Dumpling Soup?

While this soup can fit into many diets in moderation, certain groups might want to be especially mindful:

• People with high blood pressure – The sodium content (550-740mg per serving) is significant.
• Those on low-carb diets – The frozen dumplings especially are quite high in carbs (42g).
• People with soy allergies – The FEEL GOOD FOODS dumplings contain tamari soy sauce.
• Those with sesame allergies – The frozen dumplings contain sesame oil.

Fitting It Into Your Daily Calorie Goals

If you’re watching your calories but still want to enjoy Whole Foods Market chicken dumpling soup, here’s how to make it work:

For a 1,500 calorie diet:

A cup of the fresh soup (240 calories) represents about 16% of your daily calorie allowance. Pair it with a side salad with light dressing (around 100 calories) for a meal that’s about 340 calories.

For a 2,000 calorie diet:

The soup represents about 12% of your daily calories, leaving plenty of room for other nutritious foods throughout the day.

The Bottom Line: Is It Worth It?

In my opinion, Whole Foods Market chicken dumpling soup is a moderate-calorie comfort food that can definitely have a place in a balanced diet. The fresh soup offers good protein with moderate carbs, while the frozen dumplings are gluten-free but higher in carbs.

The biggest concern with both options is the sodium content, so I wouldn’t recommend making it an everyday meal. But for those cold winter days when you need something warming and satisfying? It’s a much better choice than many fast food options or heavily processed alternatives.

Final Thoughts

Food isn’t just about nutrition – it’s about enjoyment, comfort, and satisfaction too. Sometimes a warm bowl of chicken dumpling soup is exactly what we need, regardless of the calorie count. The key is balance and moderation.

So next time you’re at Whole Foods Market contemplating that chicken dumpling soup, you’ll know exactly what you’re getting into. And maybe, like me, you’ll decide it’s totally worth those 240-270 calories of pure comfort!

What’s your favorite comfort food from Whole Foods? Do you have any tips for making indulgent foods healthier? I’d love to hear your thoughts!

Note: Nutritional information is based on data from CalorieKing and Whole Foods Market product listings as of September 2025. Individual products may vary slightly in nutritional content.

The calories in chicken dumpling soup vary significantly by recipe and brand, ranging from approximately 160 calories per serving for a Progresso Light Chicken and Dumpling Soup can to over 400 calories per serving for some homemade or creamy versions. Factors like the amount of fat, type of broth, and the density of the dumplings all influence the total calorie count.