How healthy is New England clam chowder?
Is New England clam chowder healthy? Yes, in moderate portions. New England clam chowder scores 29/100 on the HowHealthyIs Score: 100 g provides 146 kcal, 6.7 g protein and 103 µg vitamin A. New England clam chowder is a creamy soup of clams, potatoes, onion and bacon: clams make it unusually rich in vitamin B12 and iron, while the cream adds saturated fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). New England clam chowder ranks higher than 29% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Vitamin A8%
- Vitamin C5%
- Potassium5%
- Iron3%
- Calcium3%
- Magnesium3%
- Fiber2%
- Vitamin E2%
Counts against
- Saturated fat17%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 40 minus 23 = 16. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in New England clam chowder?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 146 kcal | 438 kcal | |
| Protein | 6.7 g | 20 g | 40% |
| Carbohydrates | 9.4 g | 28 g | 10% |
| Fiber | 0.8 g | 2.5 g | 9% |
| Sugars | 2.4 g | 7.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 9.1 g | 27 g | 35% |
| Saturated fat | 5 g | 15 g | 75% |
| Omega-3 fats | 0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 103 µg | 309 µg | 34% |
| Vitamin C | 6.2 mg | 19 mg | 21% |
| Vitamin D | 0.6 µg | 1.8 µg | 9% |
| Vitamin E | 0.4 mg | 1.3 mg | 9% |
| Vitamin K | 2.9 µg | 8.7 µg | 7% |
| Vitamin B12 | 3.8 µg | 11 µg | 475% |
| Folate | 15 µg | 46 µg | 12% |
| Minerals | |||
| Calcium | 59 mg | 178 mg | 14% |
| Iron | 0.8 mg | 2.5 mg | 14% |
| Potassium | 320 mg | 961 mg | 20% |
| Magnesium | 19 mg | 56 mg | 13% |
| Zinc | 0.5 mg | 1.4 mg | 12% |
| Sodium | 211 mg | 632 mg | 27% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard New England clam chowder?
We estimate New England clam chowder from this standard recipe (serves 7, about 1870 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Canned clams, drained | 300 g |
| Clam juice from the cans | 240 g |
| Bacon | 100 g |
| 1 onion | 150 g |
| 2 celery stalks | 100 g |
| Potatoes, diced | 500 g |
| 2 tbsp butter | 30 g |
| 1/4 cup flour | 30 g |
| 2 cups milk | 500 g |
| 1 cup heavy cream | 240 g |
| Salt | 5 g |
| Black pepper | 1 g |
Why is New England clam chowder good for you?
- 11 µg vitamin B12 in 1 bowl, 475% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 20 g protein in 1 bowl, 40% of the daily value. Protein contributes to the maintenance of muscle mass.
- 309 µg vitamin A in 1 bowl, 34% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A warming starter or light meal with a salad
- Making it with more milk and less cream
What should you watch out for?
- Cream and bacon make it richer than a broth-based soup.
- Canned and restaurant chowders are often high in salt.
What can you eat instead of New England clam chowder?
Foods you can use the same way with a higher HowHealthyIs Score.