If you're a fan of seafood soups, then you'll love clam chowder! With only 130 calories per cup (142 g), it's a hearty and satisfying meal on its own, or as a side dish.

But what makes clam chowder a nutritious option? Well, for starters, it contains high levels of protein, essential vitamins and minerals as well as healthy fats. Let's dive in and take a closer look at the nutritional value of this classic soup.

In this article, we'll explore the ingredients, preparation tips, variations, serving size, health benefits, side dishes, and buying and storing information to help you make the most of this delicious soup.

What is Clam Chowder?

Clam chowder is a soup made with clams, broth, cream, and vegetables. It is typically thickened with either flour or potatoes, and the flavor profile ranges from mildly sweet to savory and salty. Clam chowder is a traditional dish that originated in New England, but has since spread throughout the United States and beyond. There are two main types of clam chowder: New England and Manhattan. New England clam chowder is creamy, rich and typically made with whole milk or heavy cream, while Manhattan clam chowder is tomato-based and has a thinner consistency. Clam chowder is a versatile soup that can be served as a main course or as a starter soup. It pairs well with crusty bread or oyster crackers.

How Many Calories are in Clam Chowder?

A cup (142 grams) of clam chowder contains approximately 130 calories. This value may vary due to differences in ingredients and serving size. Clam chowder is a relatively low-calorie option compared to other creamy soups, such as chowder made with cream of mushroom or cream of broccoli. However, it is important to note that the calorie count may increase with the addition of crackers, bread, or other condiments.

Nutritional Value of Clam Chowder

Clam chowder is a good source of nutrients that are important for overall health. For instance, it contains high levels of protein, vitamin B12, and iron, which are essential for healthy immune and nervous systems. Additionally, it is rich in omega-3 fatty acids which have been linked to a reduced risk of heart disease and improved brain health. Clam chowder also contains antioxidants, which can help protect the body against cell damage.

Ingredients in Clam Chowder

Clam chowder typically includes the following ingredients: chopped clams, clam juice or broth, potatoes, onions, celery, bacon or salt pork, flour, butter, cream or milk, and spices such as thyme, bay leaves, and black pepper. Some variations may include additional vegetables such as carrots or corn. It is possible to make a vegetarian or vegan version of clam chowder by substituting clams with other protein sources such as mushrooms or tofu, and using vegetable broth or coconut milk instead of clam juice and cream.

Preparation of Clam Chowder

Making clam chowder is a relatively easy and straightforward process that can be done in under an hour. First, cook the bacon or salt pork until crispy, then remove and set aside. In the same pot, sauté onions, celery, and potatoes until softened, then add clam juice or broth, spices, and the cooked bacon or salt pork. Simmer until the potatoes are tender, then add the clams and cream. Let the soup heat through, but be careful not to boil the cream. Serve hot and enjoy!

Variations of Clam Chowder

Clam chowder can be customized in many ways to suit personal preferences. For instance, New England-style chowder can be made with fresh clams, while canned or frozen varieties can also be used. Some variations may include additional vegetables such as carrots, corn or kale. For a healthier version, you can swap out the cream for a low-fat milk and flour mixture, or use coconut milk instead. The addition of hot sauce, Worcestershire sauce or sherry can also enhance the flavor profile.

Serving Size of Clam Chowder

A typical serving size of clam chowder is one cup (142 g), which contains around 130 calories. However, this may vary depending on the recipe and the amount of added condiments such as crackers or bread. Generally, clam chowder is a filling and satisfying soup that can be served as a main course or as a starter. It pairs well with crusty bread or oyster crackers, and can be garnished with herbs such as parsley or dill for an extra boost of flavor.

Health Benefits of Clam Chowder

Clam chowder is a nutritious soup that provides a range of health benefits. For instance, it is rich in protein, which is essential for building and repairing tissues in the body. It also contains vitamin B12 and iron, which are important for healthy immune and nervous systems, as well as healthy blood production. Additionally, the omega-3 fatty acids found in clams can reduce inflammation and improve brain health. It is also a good source of antioxidants, which can help protect the body against cell damage.

Side Dishes for Clam Chowder

Clam chowder can be served with a range of side dishes, depending on personal preferences. Some popular options include crusty bread, oyster crackers or saltine crackers, which can be used to scoop up the soup. Other side dishes may include a side salad, steamed vegetables, or a cheese platter. For a heartier meal, consider serving clam chowder with a seafood entrée, such as grilled shrimp or broiled cod.

Buying and Storing Clam Chowder

Clam chowder can be purchased in a variety of forms, including canned, frozen, and refrigerated. Canned and frozen options are readily available in most grocery stores and are usually more affordable than fresh or homemade versions. When buying canned or frozen clam chowder, be sure to check the expiration date and read the nutrition label to ensure that it meets your dietary needs. Once opened or cooked, store leftover clam chowder in an airtight container in the refrigerator for up to three days. When reheating, be sure to heat the soup thoroughly and do not let it boil to prevent the cream from separating.