How Much Protein is in Chicken Soup?

Chicken soup is a classic comfort food that is enjoyed all over the world It’s warm, tasty, and seems to have magical healing powers when you’re feeling under the weather But besides being soothing for your soul, how much protein does chicken soup actually contain? Let’s take a closer look.

Why Protein Matters

Protein is an important macronutrient that our bodies need to function properly It’s made up of amino acids, which are the building blocks for muscles, bones, cartilage, skin, hair, and more Without enough protein in our diets, we can experience low energy, muscle wasting, weakness, instability, and slowed healing.

Adults generally need a minimum of 0.8 grams of protein per kilogram of body weight per day. For a 150 pound person, that equates to about 54 grams of protein daily. Athletes, pregnant women, and seniors may need even more. Consuming an adequate amount of protein is crucial for maintaining and building muscle mass, supporting weight loss, regulating appetite, preventing bone loss, and optimizing health.

How Much Protein is in Chicken Soup?

The amount of protein in chicken soup can vary quite a bit depending on the specific ingredients and recipe. Here are some general protein levels according to different common types and serving sizes of chicken soup:

• 1 cup of homemade chicken soup contains about 4 grams of protein on average
• 1 cup of canned condensed cream of chicken soup has around 5 grams of protein
• 1 cup of chicken noodle soup averages 3-4 grams of protein
• 1 can (10.5 oz) of condensed chicken noodle soup provides around 8 grams of protein
• Commercial chicken tortilla or chicken and rice soups often supply 7-8 grams of protein per 1 cup serving
• Heartier chunky chicken soups may contain 9-12 grams of protein per cup

So as you can see, a 1 cup serving of chicken soup supplies 3-12 grams of protein depending on the preparation. While not extremely high in protein, it can contribute a decent amount to your daily needs.

Comparing Chicken Soup to Other High Protein Foods

Chicken soup contains a moderate amount of protein compared to other common high protein foods. For example:

• 3 ounces of cooked chicken breast contains around 25-30 grams of protein
• 1 cup of lentils has about 18 grams of protein
• 1 cup of plain nonfat Greek yogurt averages 22 grams of protein
• 3 eggs supply about 18-21 grams of protein
• 100 grams of beef, pork, or lamb supplies 22-27 grams of protein
• 100 grams of firm tofu contains about 10 grams of protein

So while chicken soup has some protein from the chicken, it doesn’t compare gram for gram to foods like chicken breast, Greek yogurt, eggs, beans or lentils. To get a significant amount of protein from soup, you would need to consume 2-3 cups.

Tips for Increasing the Protein in Chicken Soup

While homemade chicken soup and some commercial varieties contain a decent amount of protein, there are ways to give your chicken soup an extra protein punch:

• Use a high protein chicken base like chicken breast rather than thighs or wings
• Add extra chicken breast pieces or shredded chicken to the soup
• Include protein-rich noodles like egg noodles or soba noodles
• Mix in beans, lentils, or chickpeas
• Add milk, cream, or Greek yogurt
• Include edamame, tofu, tempeh or TVP
• Stir in a scoop of collagen peptides or protein powder
• Garnish with chopped hard boiled eggs or egg whites
• Top with shredded cheese, diced avocado, or pumpkin seeds
• Drizzle with olive oil or stir in coconut milk for added healthy fats

Benefits of Chicken Soup Beyond Protein

In addition to containing a moderate amount of protein, chicken soup has a number of other evidence-based health benefits:

• Chicken soup may boost immunity and fight infection. Studies show homemade chicken soup may reduce inflammation associated with colds and soothe upper respiratory tract symptoms. The hot steam can also help clear nasal congestion.

• It improves hydration. The high water content of chicken soup can help improve hydration, especially when sick. This helps thin out mucus and deliver nutrients.

• Chicken soup provides important vitamins and minerals. It contains immune-supporting nutrients like vitamin A, vitamin C, zinc, and selenium. The vegetables and chicken supply key antioxidants as well.

• Bone broth offers gut healing benefits. Homemade chicken broth contains collagen, gelatin, and amino acids like proline and glycine that can help seal the gut lining and reduce inflammation.

• It may support heart health. Research indicates the gelatin in bone broth may help improve cholesterol levels and lower blood pressure.

So sipping this feel-good soup not only provides protein but also delivers a dose of powerful nutrition to optimize wellness.

Sample High Protein Chicken Soup Recipes

To help you get started, here are a few tasty high protein chicken soup recipes to try:

Greek Yogurt Chicken and Rice Soup

• 3-4 cups chicken broth
• 1 cup shredded cooked chicken
• 1/2 cup uncooked brown rice
• 3 cups chopped veggies (carrots, celery, onions, spinach)
• 2 cloves garlic, minced
• 1/4 cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tsp oregano
• Salt and pepper to taste

Simmer rice in broth for 15 minutes then add chicken, vegetables, and seasonings. Cook 5 more minutes until veggies are tender. Remove from heat and stir in yogurt.

Nutrition per 1 cup: 120 calories, 17g protein

Hearty Chicken and Lentil Soup

• 1 tbsp olive oil
• 1 cup chopped onion
• 3 cloves garlic, minced
• 3 carrots, diced
• 3 stalks celery, diced
• 1 cup dried brown lentils, rinsed
• 6 cups chicken broth
• 2 cups chopped cooked chicken
• 1 tsp thyme
• 1 bay leaf
• Salt and pepper to taste

In large pot, sauté onions, carrots and celery in oil for 5 minutes. Add lentils, broth, spices and chicken. Simmer 25-30 minutes until lentils are tender. Discard bay leaf before serving.

Nutrition per 1 cup: 225 calories, 19g protein

Chicken Sausage and Kale Soup

• 1 lb boneless skinless chicken thighs, diced
• 8 oz fully cooked chicken sausage, sliced
• 1 onion, diced
• 3 cloves garlic, minced
• 5 cups chicken broth
• 3 cups chopped kale leaves
• 1 15oz can cannellini beans, drained and rinsed
• 2 tsp Italian seasoning
• Salt and pepper to taste
• Grated parmesan cheese, for serving

In large pot, cook chicken and sausage 5 minutes. Add onion, garlic, broth, beans and seasonings. Simmer 10 minutes then add kale and cook until wilted, about 3-5 more minutes. Serve topped with parmesan.

Nutrition per 1 cup: 225 calories, 21g protein

So go ahead and ladle up a steaming bowl of chicken soup. Not only will this comforting classic soothe your soul, but it also provides a dose of satiating protein, vitamins, minerals, and antioxidants vital to your health. Experiment with adding extra chicken, beans, lentils, veggies and whole grains to give your chicken soup an extra protein punch.