How Many Calories Are in Chicken Rice Soup?

Chicken rice soup is a hearty and comforting soup made by simmering chicken and rice in an aromatic broth. It’s a popular soup choice worldwide, as it’s nutritious, budget-friendly, and easy to make. If you enjoy chicken rice soup, you may wonder just how many calories are in a serving of this wholesome soup.

Calorie Count of Chicken Rice Soup

Chicken rice soup can have a wide range of calorie counts depending on the ingredients used and how it is made. However, the USDA says that one cup (245g) of canned, condensed chicken rice soup has about

• 60 calories
• 1.9g fat
• 7g carbs
• 4g protein

For homemade chicken rice soup, the calorie count may be slightly different depending on whether you use chicken thighs or breast, what type of rice, and how much olive oil you use to sauté the vegetables

Generally though a one cup serving of homemade chicken rice soup contains around

• 80-150 calories
• 2-5g fat
• 10-15g carbs
• 5-10g protein

So in both canned and homemade versions, a serving of chicken rice soup is relatively low in calories considering it’s a filling soup with protein, carbs, and nutrients.

Main Calorie Sources in Chicken Rice Soup

The calories in chicken rice soup mainly come from three macronutrients:

Carbohydrates

Rice is the main source of carbohydrates in this soup. White rice has around 130 calories per 1⁄4 cup dry. About 150 calories are in 1/4 cup of dry brown rice, which is a bit more. Because rice starch soaks up water and grows bigger when it’s cooked, a small amount of dry rice gives the soup a good amount of cooked rice and calories.

Protein

Chicken provides the protein and some additional calories. A 3 ounce serving of cooked chicken breast has around 110 calories, while the same amount of chicken thigh has around 140 calories. So soup made with chicken thighs will be slightly higher in calories than soup made with breast meat.

Fat

Olive oil or butter is usually used to cook the aromatic vegetables and seasonings. One tablespoon of olive oil or butter adds around 120 calories. The chicken skin and dark meat also contribute some fat to the soup.

Tips for Lightening Up Chicken Rice Soup

If you want to cut down on the calories in chicken rice soup, try these ideas:

• Use chicken breast instead of thighs. Remove the skin before cooking the chicken.

• Use a small amount of olive oil or butter for cooking the aromatics.

• Choose brown rice or wild rice instead of white rice. The fiber makes it more filling with less calories.

• Add more low calorie vegetables like carrots, celery, spinach or kale.

• Use sodium-free chicken or vegetable broth instead of full sodium.

• Skip the egg noodles and add more veggies instead for a filling, low-carb soup.

• Use less rice, or use cauliflower rice instead.

• Season with herbs, spices, garlic and lemon instead of salt for flavor.

• Cool and refrigerate the soup overnight, then skim off the fat before reheating.

With some simple substitutions and cooking tweaks, it’s easy to lighten up chicken rice soup. You can still enjoy this satisfying and comforting soup while controlling your calorie intake. Aim for soup with lean protein, lots of veggies and fiber-rich whole grains.

Low Calorie Chicken Rice Soup Recipe

Here is a delicious recipe for lighter chicken rice soup you can make at home in under an hour:

Ingredients:

• 2 teaspoons olive oil
• 1 onion, diced
• 3 carrots, peeled and sliced
• 3 stalks celery, diced
• 4 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 3 cups cooked chicken breast, shredded (about 1 pound)
• 1⁄2 cup brown rice
• 1 bay leaf
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 handfuls baby spinach
• Juice from 1 lemon

Instructions:

1. In a large pot, heat the olive oil over medium heat. Sauté the onion, carrots, celery and garlic for 5 minutes until softened.

2. Add the chicken broth, cooked chicken breast, brown rice, bay leaf and thyme. Bring to a boil.

3. Reduce heat, cover and simmer for 25-30 minutes, until rice is tender.

4. Discard bay leaf. Stir in spinach and lemon juice. Season with salt and pepper.

This homemade version uses skinless chicken breast, brown rice, lots of vegetables and minimal olive oil. Each 1 cup serving contains around 110 calories – an ideal light and nourishing soup!