Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a creamy, comforting New England clam chowder, a classic American soup known for its rich, velvety texture from milk and tender potatoes. The canned version, when prepared with low-fat milk, offers a lighter take on the traditional, with a mild, savory flavor from clams and a subtle sweetness from the milk. It's a surprisingly balanced option, providing a good source of protein for its calorie count.
Calorie split: 21% protein · 49% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, hearty comfort—a warm bowl feels like a hug, especially in colder months. Its versatility makes it a staple for quick lunches, a starter for seafood dinners, or a base for creative dishes.
⚠️ Watch-outs & how to enjoy it better
Canned chowder can be high in sodium, which may concern those watching blood pressure. The milk and flour base can cause blood-sugar spikes for some, and it contains common allergens like milk and shellfish. To counteract, pair it with a fiber-rich side salad or whole-grain crackers, and opt for low-sodium versions when possible.
Key benefits
- Good source of protein (3.24g per 100g) for muscle maintenance.
- Contains calcium from the milk base for bone health.
- Provides energy from complex carbohydrates in potatoes.
- Lower in fat than versions made with heavy cream.
- Convenient and shelf-stable for quick meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The debate over tomatoes in clam chowder is fierce: New England style (creamy white) strictly forbids them, while Manhattan style (red) includes them, a difference that has sparked regional culinary 'wars' for over a century.
Full nutrition (USDA data · scales with serving)
| Water | 85.5 g |
| Energy | 61.0 kcal |
| Energy | 254 kj |
| Protein | 3.2 g |
| Total lipid (fat) | 2.0 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 173 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 273 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.79 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 11.8 mg |
| Betaine | 0.50 mg |
| Vitamin B-12 | 4.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 37.0 ug |
| Retinol | 37.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 127 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 25.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.67 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.27 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.25 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 7.0 mg |
Amino acid profile (per 100g)
Estimated from Soup, bean with pork, canned, condensed — USDA does not publish this profile for Soup.
| Tryptophan | 0.06 g |
| Threonine | 0.24 g |
| Isoleucine | 0.29 g |
| Leucine | 0.48 g |
| Lysine | 0.40 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.18 g |
| Valine | 0.32 g |
| Arginine | 0.31 g |
| Histidine | 0.15 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.28 g |
| Proline | 0.27 g |
| Serine | 0.29 g |
FAQ
Is canned clam chowder healthy?
It can be a part of a balanced diet. This version is relatively low in calories and fat, and provides protein and calcium. However, check labels for sodium content and consider it an occasional treat rather than a daily staple.
How do I improve the flavor of canned chowder?
Gently heat it on the stovetop (not boiling) and stir in a pat of butter, a splash of fresh cream, or a sprinkle of fresh herbs like thyme or parsley. A dash of black pepper or a squeeze of lemon can also brighten the flavor.
What's the difference between New England and Manhattan clam chowder?
New England chowder is creamy and white, based on milk or cream, potatoes, and clams. Manhattan chowder is tomato-based, redder, and often includes vegetables like celery and carrots, giving it a tangier, thinner consistency.
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 0.61 kcal/g · 21% calories from protein · 0.3 g fiber · 2.8 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.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.