SMART SOUP, Santa Fe Corn Chowder
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
A vibrant, Southwestern-inspired chowder blending sweet corn with a hint of smoky pepper and a creamy, broth-based texture. It delivers a satisfying, spoonable warmth with a mild, slightly sweet corn flavor and a velvety mouthfeel. Nutritionally, it's a remarkably light option at just 55 calories per 100g, offering fiber and a touch of plant-based protein.
Calorie split: 14% protein · 76% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar corn sweetness balanced with a subtle Southwestern kick, making it a cozy yet light meal. Its versatility shines as a standalone soup, a base for chilis, or a creamy sauce for enchiladas.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its carbohydrate content (11.2g/100g), which could impact blood sugar if consumed in large portions without balancing nutrients. To counteract this, pair a serving with a source of protein (like grilled chicken or beans) and healthy fat (like avocado or a sprinkle of cheese) to slow digestion and promote satiety.
Key benefits
- Very low calorie density (55 kcal/100g)
- Good source of dietary fiber (2g/100g)
- Contains plant-based protein from corn
- Low in fat (less than 1g per 100g)
- Provides natural sugars for quick energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Santa Fe' in its name refers to New Mexico's capital, a city renowned for its distinctive 'Santa Fe Style' cuisine that often features blue corn, green chiles, and beans.
Full nutrition (USDA data · scales with serving)
| Water | 85.3 g |
| Energy | 55.0 kcal |
| Energy | 230 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.71 g |
| Ash | 0.80 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 3.6 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.0 mg |
| Sodium, Na | 131 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Retinol | 0.00 ug |
| Carotene, beta | 174 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is this soup vegan?
The nutritional profile (0.71g fat, 2g protein) suggests it is likely a broth-based, plant-focused soup. However, to confirm it's vegan, you must check the specific brand's ingredient list for any hidden dairy, chicken stock, or animal-derived additives.
How can I increase the protein content of this soup?
You can easily boost its protein by stirring in cooked shredded chicken, black beans, pinto beans, or a dollop of Greek yogurt. For a vegan option, add crumbled tofu or a scoop of unflavored protein powder.
What is the sodium content?
The provided data does not include sodium. Canned or prepared soups can vary widely, often containing significant sodium for preservation and flavor. Always check the nutrition label on the specific product you purchase.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.55 kcal/g · 15% calories from protein · 2.0 g fiber · 3.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.