Soup, stock, chicken, home-prepared
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a clear, aromatic liquid made by simmering chicken bones, meat, and vegetables, resulting in a pale gold broth with a savory, umami-rich flavor and a light, watery texture. It is exceptionally low in calories at just 36 kcal per 100g, providing a modest 2.52g of protein and 1.2g of fat, making it a hydrating and flavorful base rather than a substantial meal. Its nutritional profile is defined by its role as a low-calorie, savory foundation for countless dishes, with minimal sugar and no fiber.
Calorie split: 29% protein · 40% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, comforting savory flavor that forms the backbone of countless home-cooked meals. Its versatility as a base for soups, stews, and risottos makes it a kitchen staple, often carrying cultural significance in family recipes and traditional cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for high sodium content if salt is added generously, which can be a concern for those monitoring blood pressure. To counteract this, use low-sodium varieties, add salt sparingly at the end of cooking, and pair it with potassium-rich vegetables like spinach or potatoes to help balance electrolytes.
Key benefits
- Provides a low-calorie, hydrating base for soups and stews.
- Contains electrolytes and minerals from bones and vegetables.
- Offers a savory umami flavor to enhance other dishes without added fat.
- Acts as a versatile cooking liquid for grains and sauces.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In many traditional cuisines, the quality of a chicken stock is judged by its clarity and the 'jiggle' when chilled, as the gelatin from bones creates a semi-solid, jelly-like texture that signals a rich, collagen-rich broth.
Full nutrition (USDA data · scales with serving)
| Water | 92.2 g |
| Energy | 36.0 kcal |
| Energy | 151 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 1.2 g |
| Ash | 0.63 g |
| Carbohydrate, by difference | 3.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.21 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 27.0 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 143 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 2.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 9.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.32 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 16:0 | 0.25 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.58 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 0.48 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.20 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) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 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 chicken stock the same as chicken broth?
While often used interchangeably, stock is typically made from bones and simmered longer for a richer, more gelatinous texture, while broth is made from meat and has a lighter flavor.
Can I use chicken stock as a substitute for water in cooking?
Yes, it adds flavor and depth to rice, pasta, and vegetables, but be mindful of the added sodium if using store-bought versions.
How long does homemade chicken stock last in the fridge?
It typically lasts 3-4 days in the refrigerator, or up to 6 months when frozen in airtight containers.
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 0.36 kcal/g · 28% calories from protein · 0.0 g fiber · 1.6 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.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.