Chicken soup is a classic comfort food that many of us grew up eating. It’s warm filling, and brings back memories of mom taking care of us when we were sick. But is this nostalgic dish actually good for you when made at home without noodles? Let’s take a deeper look at the calorie count and nutrition facts.
What Factors Impact the Calories in Chicken Soup?
Several elements influence the total calories per serving when making homemade chicken soup without noodles or pasta:
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Chicken cut used Skinless chicken breast provides the fewest calories, Leaving the skin on thighs or drumsticks increases the fat and calories
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Broth ingredients: Homemade stock allows control over sodium and fat. Store-bought can vary in nutrients and additives.
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Vegetables added Non-starchy veggies like carrots and celery have minimal calories versus corn peas or potatoes.
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Cooking fats: Sauteeing in oil versus water impacts overall fat content. Added butter or cream also increases calories.
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Seasonings: Herbs and spices are calorie-free, but some blends add sugars or salt.
What’s the Calorie Range for Homemade Chicken Soup?
A typical 1 cup serving of homemade chicken soup without noodles contains 70-120 calories. But this can vary based on the factors above.
Skinless chicken breast, lots of low-calorie vegetables, and homemade broth provide a lighter soup. Thighs with skin, starchy veggies, and added cream make it higher in calories.
Tips for Building a Low-Calorie Chicken Soup
Here are some tips for crafting a healthy chicken soup that’s low in calories but still delicious:
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Use skinless, boneless chicken breast as the lean protein.
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Prepare homemade chicken stock using bones and veggie scraps.
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Load up on non-starchy veggies like carrots, onions, zucchini.
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Skip adding oils, butter, or cream when cooking.
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Remove chicken fat from the top of the cooled broth before using.
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Boost flavor with fresh or dried herbs and spices instead of salt.
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Add a squeeze of lemon for brightness.
How Does It Compare to Other Soup Calories?
Chicken soup without noodles or rice is lower in calories compared to:
- Cream-based soups like chowders or bisques
- Hearty bean and veggie soups
- Soups with pasta, noodles, or grains
It’s typically similar in calories to simple vegetable broths.
So homemade chicken soup without starchy add-ins is one of your best low-calorie soup options!
Health Benefits of Chicken Soup Without Noodles
Beyond being low in calories, homemade chicken soup has other nutrition perks:
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Rich in vitamins and minerals: From the vegetables used and when homemade bone broth is used.
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Provides protein: Chicken provides a lean protein source to help keep you full.
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Contains immune-boosting compounds: Particularly when making the broth using a whole chicken carcass.
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May support gut health: Bone broth contains gelatin which can soothe the gut lining. The veggies add prebiotic fiber.
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Hydrating: The liquid broth keeps you hydrated.
So chicken soup without noodles makes for a well-rounded, nutrient-dense option!
Frequently Asked Questions
How many calories are in 1 cup of chicken broth alone?
Plain homemade chicken broth contains about 10-20 calories per 1 cup serving.
Does cooking method affect the calories?
No, how you cook it doesn’t change the calorie count. But simmering gently preserves more nutrients than boiling.
Can I use canned chicken to save time?
Yes, canned chicken works too. Look for it packed in water and drain before using to minimize sodium.
What are some healthy add-ins besides vegetables?
Consider shredded chicken, canned beans or lentils, quinoa or brown rice, or tortellini for extra protein and nutrients.
Is it good for weight loss?
Yes! Chicken soup without noodles is low-calorie, provides protein, and is very filling.
Can I freeze leftovers?
Absolutely. Freeze in individual portions for easy reheating. Helps control portions for weight loss.
Which vegetables should I avoid?
Limit starchy vegetables like corn, peas, and potatoes as they are higher in carbs and calories than other veggies.
The Takeaway on Chicken Soup Calories
A 1-cup serving of homemade chicken soup without noodles, rice, or pasta contains about 70-120 calories. Exactly how many depends largely on the ingredients used.
Opting for lots of low-calorie veggies, homemade broth, herbs for flavor, and lean protein helps keep the calorie count down. While still providing a dose of nutrition and comfort.
So next time you’re feeling under the weather or just need something warm and filling, turn to this classic homemade soup. Just hold the noodles and limit the add-ins to keep it light.
What to eat when you’re sick
Its that time of year again: flu season. It seems like every year I get a bunch of inquiries about what to eat on the keto diet when youre sick. Since you cant have noodles, oatmeal, most fruits… it seems difficult to find those go-to comfort foods. But its definitely possible to have some of those classic “help me, Im sick!” foods without the carbs. Just… well… leave out the carbs. Here are some suggestions:
- Water! (make sure you stay hydrated)
- Bone broth
- Keto Chicken (no noodle) Soup
- Green Smoothie
- Tea with lemon, ginger and turmeric
- Fresh lemonade
- Eggs, including a quiche
- Unsweetened yogurt with live cultures
- Leafy greens with garlic, lemon and olive oil
- Spicy food can help with congestion, but avoid if you have a sore throat
- Keto oatmeal
- Dont force yourself to eat if you arent hungry
Low-carb veggies + bone broth = good for your body
Bone broth has lots of vitamins, nutrients and collagen in it. Its a wonderful food to eat (or drink) at any time, but most especially when youre sick. Technically you could use regular chicken broth, but try to get bone broth if you can. If its too expensive to buy two cartons of bone broth, get one carton of bone broth and one carton of regular chicken or vegetable broth. You could also make your own bone broth at home. Nutrition FactsKeto Chicken (no noodle) SoupAmount per ServingCalories156.7% Daily Value*Fat 10.1g16%Saturated Fat 2.6g16%Cholesterol 55.4mg18%Sodium 925mg40%Potassium 437.7mg13%Carbohydrates 5.9g2%Fiber 1.3g5%Sugar 1.8g2%Net Carbs 4.6gProtein 10.7g21%Vitamin A 3972.3IU79%Vitamin C 20.8mg25%Calcium 36.1mg4%Iron 1.4mg8%* Percent Daily Values are based on a 2000 calorie diet.
- You could use whatever veggies you like, just try to keep them low carb. Broccoli, mushroom, parsnip, zucchini, spinach, kale and cabbage are all good options.
- If you are missing the “noodle” aspect, you could add spiralized zucchini to the pot during the last 10 minutes of cooking.
- If you are missing the “rice” aspect of chicken and rice soup, you could add riced cauliflower during the last 10 minutes of cooking.
- I get chicken thighs with the skin and bone because its cheaper. You could buy skinless and boneless thighs, which would save you the hassle of de-boning the chicken pieces. This might be especially helpful if youre sick and dont feel like cooking (or just feeling lazy). However, since you wont get the fat off of the skin, you might want to add a bit of olive oil to your soup to keep it keto.
- Last but not least: dont worry about getting it perfect. Especially if youre sick. Soups are very forgiving.
Keto Chicken (no noodle) Soup
- 10 celery stalks (8 inches long)
- 3 carrots (8 inches long)
- 1 onion
- 1 tablespoon minced garlic
- 2 tbsp freshly chopped parsley (or 2 teaspoon dried)
- ½ teaspoon psyllium husk powder (optional)
- salt and pepper (see notes)
- 4 chicken thighs (with skin and bone)
- 8 cups chicken bone broth (about 64 oz / 2 liter)
- 1 tablespoon turmeric
- Chop the celery, carrots, onion and parsley into rough pieces. Mince the garlic.
- Add all ingredients except for the turmeric to a large pot. Bring to a boil, then turn down the heat and simmer for one hour.
- Take out the chicken pieces and set them on a cutting board or large plate. Remove the skin and bones and discard. Break the chicken into pieces with two forks, then return to the pot. Stir in the turmeric and serve.