Soup, clam chowder, new england, canned, prepared with equal volume water
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
New England clam chowder is a creamy, hearty soup made with tender clams, potatoes, and onions, offering a rich, savory flavor with a velvety texture. Its nutrition profile is surprisingly light, providing a modest 35 calories per 100g when prepared with water, making it a lower-calorie option for a comforting meal.
Calorie split: 17% protein · 57% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, comforting New England flavor—a perfect balance of briny clams, creamy broth, and hearty potatoes that evokes coastal American cuisine. It's also incredibly versatile, serving as a standalone meal, a base for other dishes, or a warming starter.
⚠️ Watch-outs & how to enjoy it better
The canned version can be high in sodium, which may be a concern for those monitoring blood pressure. To counteract this, rinse the clams or choose low-sodium varieties, and pair the chowder with a fresh, low-salt side salad. Some may also find the creamy texture heavy; balancing it with a crisp, acidic side like coleslaw can help.
Key benefits
- Low-calorie comfort food option
- Source of lean protein from clams
- Provides carbohydrates for energy
- Contains essential minerals like iron and zinc from clams
- Quick and convenient canned option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The debate between creamy New England clam chowder and tomato-based Manhattan clam chowder is so intense that in 1939, a Maine legislator actually proposed a bill to outlaw the use of tomatoes in clam chowder.
Full nutrition (USDA data · scales with serving)
| Water | 90.9 g |
| Energy | 35.0 kcal |
| Energy | 148 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 1.0 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.19 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 108 mg |
| Sodium, Na | 254 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 3.1 ug |
| Fluoride, F | 36.4 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.76 mg |
| Pantothenic acid | 0.11 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 3.4 mg |
| Vitamin B-12 | 4.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 29.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.47 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.38 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.07 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 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 |
| Fatty acids, total trans | 0.01 g |
| Cholesterol | 3.0 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. It's low in calories and provides protein, but check the label for sodium content and opt for low-sodium versions when possible.
How can I make canned clam chowder taste better?
Enhance it by sautéing fresh onions and celery before adding the chowder, stirring in a splash of clam juice or white wine, and finishing with fresh parsley or a dash of hot sauce.
What's the difference between New England and Manhattan clam chowder?
New England clam chowder is creamy and milk-based, while Manhattan clam chowder is tomato-based, giving it a red color and a tangier flavor.
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 0.35 kcal/g · 18% calories from protein · 0.3 g fiber · 0.2 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: 2.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.