Calories in Clam Chowder: Nutrition Facts & Serving Sizes
Per 1 cup (251g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of clam chowder (251g) contains 203.3 calories with 6.3g of protein, 22.6g of carbs, and 9.8g of fat. Per 100g, clam chowder provides 81 calories with 2.5g of protein, 9g of carbs, and 3.9g of fat. The sodium content is significant at 353mg per 100g, meaning a cup delivers 886mg of sodium. Fiber is modest at 1.2g per 100g. The fat is primarily from cream, with cholesterol at 4mg per 100g. A full can (519g) totals 420.4 calories with 13g of protein and 1,832mg of sodium. Clam chowder is a moderate-calorie, high-sodium comfort food. For anyone tracking macros, it is a relatively low-protein soup despite the clam content. Its satiety value comes more from the thick cream base than from protein density.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can (519g) | 420.4 | 13g | 46.7g | 20.2g | 6.2g |
| 1 cup (251g) | 203.3 | 6.3g | 22.6g | 9.8g | 3g |
| 100g | 81 | 2.5g | 9g | 3.9g | 1.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 81 | 4% |
| Protein | 2.5g | 5% |
| Total Fat | 3.9g | 5% |
| Total Carbohydrates | 9g | 3% |
| Dietary Fiber | 1.2g | 4% |
| Sugars | 0g | |
| Sodium | 353mg | 15% |
| Cholesterol | 4mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Cholesterol | 4mg | 1% |
| Calcium | 12mg | 1% |
| Iron | 0.6mg | 3% |
| Potassium | 115mg | 2% |
| Vitamin C | 0.4mg | 0% |
| Magnesium | 11mg | 3% |
| Phosphorus | 40mg | 3% |
| Zinc | 0.3mg | 3% |
| Selenium | 3mcg | 5% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Clam Chowder
Clam chowder provides a warm, filling meal with moderate calories. The cream base and potato content give it a thick consistency that can be satisfying even in reasonable portions. A cup at 203 calories is not excessive for a full meal course.
The protein content at 2.5g per 100g (6.3g per cup) is modest. Clams themselves are an excellent protein source, but the dilution from broth, cream, and potatoes lowers the protein density of the soup as a whole. If you want the nutritional benefits of clams directly, eating them alone is more efficient.
The fiber content at 1.2g per 100g (3g per cup) comes primarily from the potato content and contributes to satiety and digestive health.
The main concern is sodium at 353mg per 100g. A full cup delivers 886mg, and a full can has 1,832mg of sodium. This represents 80% or more of the recommended daily sodium intake in a single can. For anyone managing blood pressure or water retention, this is significant. Lower-sodium versions are available but may differ in taste.
For meal prep, clam chowder is easy to heat and eat. It pairs well with crusty bread or crackers for a complete lunch. Homemade versions allow you to control the sodium and cream content.
Dietary Considerations
Clam chowder is not keto-friendly due to the potato and flour thickening agents (9g carbs per 100g). It is not vegan or vegetarian as it contains clams and typically cream. It is not ideal for weight loss if eaten in large portions due to the cream base. The high sodium (353mg per 100g) is a significant concern. Canned clam chowder is particularly high in sodium. It is not gluten-free as most versions use flour as a thickener.
Daily Intake (100g)
100g of clam chowder provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in clam chowder?
One cup of clam chowder (251g) contains about 203 calories. Per 100g, clam chowder has 81 calories. A full can (519g) contains about 420 calories.
Is clam chowder good for weight loss?
Clam chowder is moderate in calories but high in sodium (886mg per cup). The cream base adds saturated fat and calories. A cup at 203 calories can fit into a calorie deficit, but high sodium may cause water retention. Lower-sodium, broth-based alternatives are better for weight loss.
How much protein in clam chowder?
One cup of clam chowder (251g) has about 6.3g of protein. Per 100g, it provides 2.5g of protein. The protein density is low for the calorie count, as the cream and potato dilute the clam protein significantly.
How much sodium is in clam chowder?
Clam chowder is very high in sodium. Per 100g it contains 353mg, and one cup (251g) delivers 886mg. A full can (519g) has 1,832mg of sodium, which is approximately 80% of the recommended daily limit.
Is clam chowder gluten-free?
Most clam chowder recipes and canned versions are not gluten-free because they use wheat flour as a thickener. Some brands offer gluten-free versions made with cornstarch or other thickeners. Always check the label.
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