Cream of Chicken Soup Nutrition: Everything You Need to Know

Introduction

Cream of chicken soup is a comforting classic, often used in recipes or enjoyed on its own. But have you ever wondered about its nutritional value? Whether you’re tracking calories, looking for healthier alternatives, or trying to make a homemade version, understanding its nutrition is essential.

In this article, we’ll break down the nutritional profile of cream of chicken soup, compare store-bought vs. homemade options, explore healthy substitutes, and provide tips on making a nutritious version at home.

Let’s dive into the details!

Nutritional Breakdown of Cream of Chicken Soup

Calories and Macronutrients

• Calories: The average serving (1 cup) of canned cream of chicken soup contains 120-250 calories, depending on the brand and ingredients.
• Carbohydrates: Typically 10-20g per serving, mainly from thickening agents like flour or cornstarch.
• Protein: A standard serving contains 2-6g of protein, depending on the chicken content.
• Fats: Can range from 7-15g per serving, with saturated fats making up a significant portion.

Micronutrients: Vitamins and Minerals

• Sodium: Store-bought versions often have 600-1,000mg of sodium per serving, which is nearly 40% of the daily recommended intake.
• Calcium & Iron: Some brands contain small amounts of calcium and iron, but not enough to be a major source.
• Vitamin A & C: Typically low unless added in fortified versions.

Ingredients That Affect Nutrition

• Thickeners: Flour, cornstarch, or modified food starch increase carbohydrates.
• Cream & Butter: Contribute to higher fat and calorie content.
• Chicken Content: Some brands contain minimal real chicken, reducing the protein value.
• Preservatives & Additives: Many canned soups contain MSG, artificial flavors, and stabilizers that may affect health.

Would you like to continue with Part 2: Store-Bought vs. Homemade Cream of Chicken Soup Nutrition?

Store-Bought vs. Homemade Cream of Chicken Soup Nutrition

Nutritional Differences Between Store-Bought and Homemade

• Calories & Macronutrients: How do they compare?
• Sodium Levels: Why homemade is the better option.
• Preservatives & Additives: Hidden ingredients in canned soup.

Healthier Ingredient Choices in Homemade Versions

• Using real chicken for more protein.
• Thickening with healthier alternatives like pureed vegetables.
• Reducing fat with milk instead of heavy cream.

Store-Bought vs. Homemade Cream of Chicken Soup Nutrition

Nutritional Differences Between Store-Bought and Homemade

Calories & Macronutrients: How Do They Compare?

• Store-bought: A typical canned cream of chicken soup contains 120-250 calories per serving, with 7-15g of fat, 10-20g of carbohydrates, and 2-6g of protein.
• Homemade: Can be customized for fewer calories and healthier fat sources. By using lean chicken, low-fat milk, and natural thickeners, you can lower fat content while increasing protein.

Sodium Levels: Why Homemade is the Better Option

• Store-bought: Many canned versions have 600-1,000mg of sodium per serving, which is 40% of the daily recommended intake.
• Homemade: Allows control over salt levels by using low-sodium broth and natural seasonings.

Preservatives & Additives: Hidden Ingredients in Canned Soup

• Common additives: Monosodium glutamate (MSG), artificial flavors, and stabilizers.
• Health concerns: These additives may contribute to bloating, headaches, and other sensitivities in some people.
• Homemade advantage: Free from artificial ingredients, making it a cleaner, healthier option.

Healthier Ingredient Choices in Homemade Versions

Using Real Chicken for More Protein

• Store-bought versions often use chicken flavoring instead of real meat.
• Homemade soup with shredded chicken breast boosts protein content naturally.

Thickening with Healthier Alternatives

• Instead of flour or cornstarch, try pureed cauliflower, potatoes, or Greek yogurt for a creamier texture with added nutrients.

Reducing Fat with Milk Instead of Heavy Cream

• Swap heavy cream for low-fat milk or unsweetened almond milk to cut calories while maintaining creaminess.

Health Benefits and Concerns of Cream of Chicken Soup

Health Benefits: Is Cream of Chicken Soup Good for You?

1. A Source of Comfort and Warmth

• Cream of chicken soup is often enjoyed as a soothing meal, especially when sick.
• Warm soups help ease congestion, improve hydration, and provide a sense of comfort.

2. Provides Protein and Essential Nutrients

• If made with real chicken, the soup can be a good source of protein for muscle repair and immune function.
• Homemade versions can include vegetables, herbs, and nutrient-rich broths to increase vitamins and minerals.

3. Customizable for Healthier Eating

• A homemade version allows control over ingredients, sodium, and fat content.
• By using low-fat milk, lean chicken, and natural thickeners, you can make a nutrient-dense, lower-calorie version.

Concerns: What Makes Cream of Chicken Soup Unhealthy?

1. High in Sodium: A Hidden Risk

• Canned soup can contain 600-1,000mg of sodium per serving, which is nearly half of the recommended daily intake.
• High sodium intake is linked to high blood pressure, heart disease, and water retention.

2. High in Saturated Fats and Calories

• Many store-bought versions use heavy cream and butter, which can add excess saturated fat.
• A diet high in saturated fats may increase cholesterol levels and the risk of heart disease.

3. Additives and Preservatives

• Store-bought soups often contain MSG, artificial flavors, and stabilizers, which some people may be sensitive to.
• MSG has been linked to headaches and bloating, though scientific evidence is mixed.

Best Healthy Alternatives to Cream of Chicken Soup

Homemade Substitutes for a Healthier Choice

1. Greek Yogurt and Chicken Broth

• A high-protein, low-fat alternative that provides creaminess without the excess calories.
• Simply mix plain Greek yogurt with low-sodium chicken broth for a healthier, tangy twist.

2. Coconut Milk for a Dairy-Free Option

• If you’re lactose-intolerant, coconut milk can be a great substitute.
• It offers a rich, creamy texture while providing healthy fats and a subtle sweetness.

3. Pureed Cauliflower or Potatoes

• Blending steamed cauliflower or potatoes with chicken broth creates a thick and creamy consistency.
• This method increases fiber and nutrients while lowering fat and calories.

Healthier Store-Bought Options

1. Low-Sodium, Organic Cream of Chicken Soup

• Many organic brands offer reduced-sodium versions with no artificial additives.
• Look for labels with clean ingredients like real chicken, whole milk, and natural seasonings.

2. Bone Broth-Based Soups

• Bone broth is rich in collagen, amino acids, and minerals, making it a nutrient-dense alternative.
• Some brands offer creamy bone broth soups that mimic the texture of traditional cream of chicken soup.

3. Plant-Based Creamy Soups

• Vegan-friendly versions use cashew cream, almond milk, or blended white beans for a nutritious, dairy-free alternative.
• These options provide fiber, plant-based protein, and healthy fats.

Homemade Substitutes for a Healthier Choice

1. Greek Yogurt and Chicken Broth

• A high-protein, low-fat alternative that provides creaminess without the excess calories.
• Simply mix plain Greek yogurt with low-sodium chicken broth for a healthier, tangy twist.

2. Coconut Milk for a Dairy-Free Option

• If you’re lactose-intolerant, coconut milk can be a great substitute.
• It offers a rich, creamy texture while providing healthy fats and a subtle sweetness.

3. Pureed Cauliflower or Potatoes

• Blending steamed cauliflower or potatoes with chicken broth creates a thick and creamy consistency.
• This method increases fiber and nutrients while lowering fat and calories.

Healthier Store-Bought Options

1. Low-Sodium, Organic Cream of Chicken Soup

• Many organic brands offer reduced-sodium versions with no artificial additives.
• Look for labels with clean ingredients like real chicken, whole milk, and natural seasonings.

2. Bone Broth-Based Soups

• Bone broth is rich in collagen, amino acids, and minerals, making it a nutrient-dense alternative.
• Some brands offer creamy bone broth soups that mimic the texture of traditional cream of chicken soup.

3. Plant-Based Creamy Soups

• Vegan-friendly versions use cashew cream, almond milk, or blended white beans for a nutritious, dairy-free alternative.
• These options provide fiber, plant-based protein, and healthy fats.

How to Make Cream of Chicken Soup at Home

Making homemade cream of chicken soup is simple, healthier, and more flavorful than store-bought versions. With just a few basic ingredients, you can create a rich and creamy soup while controlling the sodium, fat, and preservatives.

Classic Homemade Cream of Chicken Soup Recipe

Ingredients:

• 2 cups low-sodium chicken broth
• 1 cup milk (or unsweetened almond milk for dairy-free)
• 1 cup cooked, shredded chicken
• 2 tbsp butter or olive oil
• 2 tbsp flour (or cornstarch for gluten-free option)
• ½ cup diced onions
• 1 garlic clove, minced
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• ½ tsp dried thyme or parsley

Instructions:

1. Sauté the aromatics – In a pot over medium heat, melt butter and sauté onions and garlic until softened.
2. Make the roux – Sprinkle in flour (or cornstarch) and whisk continuously for 1-2 minutes until golden.
3. Add the broth – Slowly pour in chicken broth, stirring constantly to avoid lumps.
4. Simmer and thicken – Let the mixture cook for about 5 minutes until it slightly thickens.
5. Stir in milk and chicken – Reduce heat, add milk and shredded chicken, and cook for another 5 minutes.
6. Season and serve – Add salt, pepper, and herbs, then serve warm.

Tips for a Healthier Version

• Use whole wheat flour or pureed cauliflower as a natural thickener.
• Swap butter for olive oil to reduce saturated fat.
• Choose bone broth instead of regular chicken broth for extra nutrients.

How to Make Cream of Chicken Soup from Carcass

Using a chicken carcass to make cream of chicken soup is a nutrient-rich, budget-friendly way to create a deep, flavorful broth while reducing food waste. The bones release collagen, minerals, and proteins, making this version healthier than canned alternatives.

Homemade Bone Broth-Based Cream of Chicken Soup

Ingredients:

• 1 chicken carcass (from a roasted or cooked chicken)
• 6 cups water
• 1 carrot, chopped
• 1 celery stalk, chopped
• ½ onion, diced
• 2 garlic cloves, smashed
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp dried thyme or rosemary
• 1 bay leaf
• 1 cup milk or unsweetened almond milk
• 2 tbsp butter or olive oil
• 2 tbsp flour or cornstarch (for thickening)
• 1 cup shredded chicken (optional, for extra protein)

Instructions:

Step 1: Make the Bone Broth

1. Boil the carcass – Place the chicken carcass, water, vegetables, and seasonings in a large pot. Bring to a boil, then reduce heat to a simmer.
2. Simmer for 2-3 hours – This allows the nutrients from the bones to release into the broth.
3. Strain the broth – Remove the carcass and vegetables, then strain the liquid through a fine sieve.

Step 2: Make the Creamy Soup

4. Sauté the aromatics – In a separate pot, melt butter (or olive oil) over medium heat and sauté onions and garlic until softened.
5. Thicken the base – Sprinkle in flour or cornstarch, whisking constantly to form a smooth roux.
6. Slowly add broth – Pour in the homemade bone broth, stirring to prevent lumps. Let simmer for 5-10 minutes until it thickens.
7. Stir in milk and chicken – Reduce heat, add milk and shredded chicken, and stir until well combined.
8. Season and serve – Adjust salt and pepper, garnish with fresh herbs, and serve warm.

Why This Version is Healthier

✅ Packed with collagen – Supports joint health, skin elasticity, and gut healing.
✅ Lower in sodium – No added preservatives or excessive salt.
✅ Rich in minerals – Extracts calcium, magnesium, and phosphorus from the bones.

What Are the Ingredients in Canned Cream of Chicken Soup?

Most store-bought cream of chicken soups contain:
✔️ Chicken stock
✔️ Cream or milk
✔️ Chicken fat
✔️ Wheat flour (as a thickener)
✔️ Vegetable oil
✔️ Salt and seasonings
✔️ Preservatives

Common Ingredients in Canned Cream of Chicken Soup

1. Water and Chicken Stock

• The base of most canned versions is a mix of water and concentrated chicken stock.
• While it provides flavor, the actual chicken content is often minimal.

2. Cream and Vegetable Oils (Fat Source)

• Heavy cream, butter, or vegetable oils (such as soybean or canola oil) create a creamy texture.
• Many brands use hydrogenated oils, which contain unhealthy trans fats.

3. Wheat Flour or Modified Food Starch (Thickening Agents)

• These ingredients give the soup its thick, creamy consistency.
• Some brands use cornstarch or xanthan gum, which may cause digestive issues in sensitive individuals.

4. Chicken Meat (Minimal Content)

• While labeled as “cream of chicken,” most canned soups contain less than 10% actual chicken.
• Some versions use mechanically separated chicken, which is a processed form of meat.

5. High Sodium and Preservatives

• Salt: Some brands contain 600-1,000mg of sodium per serving—nearly half of your daily recommended intake.
• MSG (Monosodium Glutamate): Enhances flavor but may cause headaches and bloating in some people.
• Sodium phosphate and potassium chloride: Used to preserve shelf life but can affect kidney and heart health in large amounts.

6. Artificial Flavors and Additives

• Natural and artificial chicken flavors: Instead of real chicken, manufacturers use flavoring agents.
• Color additives (like titanium dioxide): Improve the soup’s appearance but have no nutritional benefit.

Is Canned Cream of Chicken Soup Unhealthy?

How to Choose a Healthier Store-Bought Option

• Look for organic or low-sodium versions with minimal additives.
• Choose brands that use real chicken, whole ingredients, and no MSG.
• Opt for bone broth-based alternatives for extra nutrients.

What Is a Substitute for Cream of Chicken Soup?

Whether you’re avoiding processed foods, cutting calories, or need a dairy-free option, there are plenty of healthier substitutes for cream of chicken soup. These alternatives offer better nutrition, cleaner ingredients, and customizable flavors while keeping the same creamy texture.

Best Homemade Substitutes for Cream of Chicken Soup

1. Greek Yogurt and Chicken Broth (High-Protein Option)

✔ Why it works: Thick, creamy, and packed with protein and probiotics.
✔ How to make it:

• Mix ½ cup of Greek yogurt with ½ cup of warm chicken broth until smooth.
• Add ½ tsp garlic powder, ¼ tsp salt, and a dash of black pepper for extra flavor.

2. Coconut Milk and Chicken Broth (Dairy-Free & Creamy)

✔ Why it works: Great for those who are lactose-intolerant or following a dairy-free diet.
✔ How to make it:

• Combine ½ cup full-fat coconut milk with ½ cup low-sodium chicken broth.
• Simmer for 5 minutes until thickened. Add a pinch of turmeric or nutritional yeast for extra depth.

3. Mashed Cauliflower or Potatoes (Low-Calorie Thickener)

✔ Why it works: Naturally thickens the soup while adding fiber and nutrients.
✔ How to make it:

• Blend ½ cup of steamed cauliflower or mashed potatoes with ½ cup of chicken broth.
• Stir in ½ tsp onion powder and a pinch of salt for added taste.

4. Cashew Cream and Chicken Stock (Vegan-Friendly Alternative)

✔ Why it works: A rich, plant-based substitute with healthy fats and a smooth texture.
✔ How to make it:

• Soak ½ cup cashews in hot water for 15 minutes, then blend with ½ cup chicken-flavored vegetable broth until creamy.
• Add a dash of garlic powder and lemon juice for flavor.

Healthier Store-Bought Alternatives

Choosing the Best Substitute for Your Needs

• Need high protein? → Greek yogurt + broth
• Want dairy-free? → Coconut milk + broth
• Cutting calories? → Cauliflower or potatoes
• Following a vegan diet? → Cashew cream

FAQs About Cream of Chicken Soup

Conclusion & Final Thoughts

Cream of chicken soup is a versatile kitchen staple, but its nutritional profile depends on whether it’s homemade or store-bought. While canned versions offer convenience, they often come with high sodium, preservatives, and unhealthy fats. On the other hand, a homemade version gives you complete control over ingredients, making it a healthier and more nutritious choice.

Key Takeaways:

✔ Homemade cream of chicken soup is healthier, lower in sodium, and free from additives.
✔ Store-bought options often contain MSG, preservatives, and high-fat content.
✔ There are plenty of substitutes, including Greek yogurt, coconut milk, and mashed cauliflower, for those looking for healthier or dietary-friendly alternatives.
✔ Using a chicken carcass to make broth provides extra collagen, minerals, and deep flavor.

Whether you’re making it from scratch, looking for a substitute, or choosing a better store-bought option, understanding the nutrition behind cream of chicken soup helps you make smarter food choices.

Now, go ahead and enjoy a creamy, comforting bowl—your way!

Looking for More Delicious & Healthy Recipes?

Check out these helpful articles:
👉 Chicken Leg Soup Recipe – A nutritious alternative to cream-based soups.
👉 Thai-Inspired Chicken Meatball Soup – A lighter, flavorful soup option.

Do you prefer homemade or store-bought cream of chicken soup? Let us know in the comments

Cream of Chicken Soup Nutrition

Chef Julia

A detailed guide on **cream of chicken soup nutrition**, including **calories, ingredients, health benefits, substitutes, and homemade recipes**. Learn how to make a healthier version at home while understanding the differences between **store-bought and homemade options

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Simmering Time 10 minutes mins

Total Time 35 minutes mins

Course Main Course, Soup

Servings 4 servings

Calories 180 kcal

Equipment

• ✔ **1 cup shredded cooked chicken**
• ✔ **2 cups low-sodium chicken broth**
• ✔ **1 cup milk or dairy-free alternative**
• ✔ **2 tbsp butter or olive oil**
• ✔ **2 tbsp flour or cornstarch** (for thickening)
• ✔ **½ cup diced onions**
• ✔ **1 garlic clove, minced**
• ✔ **½ tsp salt (adjust to taste)**
• ✔ **¼ tsp black pepper**
• ✔ **½ tsp dried thyme or parsley

Ingredients

  

• ✔ **Mixing bowl**
• ✔ **Measuring cups**
• ✔ **Whisk**
• ✔ **Cooking pot**
• ✔ **Ladle**
• ✔ **Stove

Instructions

 

• #### **Step 1: Sauté Aromatics**
• In a large pot, heat **butter or olive oil** over medium heat.
• Add **onions and garlic** and sauté until softened, about **2-3 minutes**.
• #### **Step 2: Make the Roux**
• Stir in **flour or cornstarch** and whisk continuously for **1-2 minutes** until golden.
• #### **Step 3: Add the Liquid**
• Slowly pour in **chicken broth**, stirring constantly to avoid lumps.
• Let the mixture **simmer for 5 minutes** until it thickens slightly.
• #### **Step 4: Stir in Milk and Chicken**
• Reduce heat, add **milk and shredded chicken**, and continue stirring.
• Let it cook for another **5 minutes** until fully heated through.
• #### **Step 5: Season and Serve**
• Add **salt, pepper, and herbs** for extra flavor.
• Serve warm and enjoy!

Notes

✔ **For a dairy-free option**, use **unsweetened almond or coconut milk**.
✔ **To reduce calories**, swap **butter for olive oil** and use **low-fat milk**.
✔ **For a thicker soup**, blend a portion of the mixture before serving.
✔ **Store leftovers in an airtight container** in the fridge for up to **3 days**, or freeze for **up to 3 months**.

Keyword Cream of Chicken Soup Nutrition, Healthy Chicken Soup, Homemade Cream of Chicken Soup