How Many Calories Are in Homemade Chicken Soup? A Detailed Look

Homemade chicken soup is a cherished comfort food for many. It’s warm, soothing and nutritious. But if you’re watching your calories, you may wonder – how many calories are actually in a bowl of homemade chicken soup?

The answer isn’t straightforward. Unlike packaged soups where nutrition info is provided homemade soup recipes can vary wildly in their calorie content. The number of calories in chicken soup depends on the specific ingredients used and their quantities.

We will talk in depth about how many calories are in homemade chicken soup and what factors affect that number. We’ll also talk about ways to make it lighter if you want to make a low-calorie soup.

Estimating Calories in Homemade Chicken Soup

It’s not possible to say for sure how many calories are in homemade chicken soup, but here’s a range:

• On average, 1 cup of homemade chicken soup contains between 70 to 150 calories.

This estimate includes basic things like chicken, vegetables, broth, and spices. Adding noodles, rice, or other starches will make the food more caloric. We’ll break down how each ingredient affects the calories next.

Factors That Determine Calorie Count

The ingredients you use and how you prepare your chicken soup significantly influence its nutrition profile. Here are the key factors:

Chicken

• When you use skinless chicken breast instead of thighs or drumsticks, you cut down on fat and calories. There are about 110 calories in 100 grams of chicken breast, and 175 calories in 100 grams of chicken thighs. [1].

• Keeping the chicken skin on adds fat and calories. Removing it prior to cooking is a simple way to lighten the soup.

Noodles/Rice/Grains

• Adding starchy carbs like noodles, rice or barley boosts calories and carbs. A 1/2 cup of egg noodles contributes around 110 calories.[2]

• Opt for whole grain versions like whole wheat noodles or brown rice for added fiber and nutrients if including grains.

Broth

• Homemade broth allows control over sodium and fat content. Commercial broths vary widely in nutrition stats.

• Low-sodium chicken broth keeps the calorie count down. Default to homemade broth for less mystery!

Cooking Method

• Browning chicken in oil adds calories. Use broth or water instead of oil when possible.

• Leaving excess chicken fat in the broth after cooking increases calories. Skim it off once cooled.

Vegetable Content & Type

• More low-calorie veggies like spinach, kale and mushrooms bulk up soup without spiking calories.

• Starchy veggies like corn and potatoes add more calories than leafy greens.

Health Benefits Beyond Calories

When made with whole food ingredients, homemade chicken soup provides far more than just calories:

• Hydration: The water content keeps you hydrated. Broth provides electrolytes like sodium and potassium.[3]

• Protein: Chicken and beans (if added) offer satiating protein to keep you full.

• Nutrients: Vegetables provide vitamins, minerals, antioxidants and fiber.

• Anti-inflammatory effects: Chicken soup may relieve cold/flu symptoms through anti-inflammatory properties.[4]

So homemade chicken soup can be part of a healthy diet when attention is paid to limiting excessive calories, sodium and unhealthy fats.

Tips for Lightening Up Your Chicken Soup

If you’re looking to keep the calorie content lower in your homemade chicken soup, here are some easy tips:

• Use skinless chicken breasts instead of thighs/drumsticks

• Remove chicken skin prior to cooking

• Make your own low-sodium chicken broth

• Limit oil when sautéing aromatics/veggies; use broth or water instead

• Add plenty of non-starchy vegetables like spinach, kale, mushrooms

• Include a moderate amount of whole grains like brown rice or whole wheat noodles

• Cool broth completely after cooking to skim off solidified fat before reheating and serving

• Flavor with herbs and spices instead of salt to keep sodium down

Satisfying and Nutritious Chicken Soup Recipes

If you’re seeking some fresh recipe inspiration for lower-calorie homemade chicken soups, consider these delicious options:

Skinny Chicken Noodle Soup[5]

• 185 calories per serving
• Features skinless chicken breast, fresh veggies and whole wheat noodles

Simple Detox Chicken Soup[6]

• 136 calories per serving
• Includes easy swaps like zucchini noodles and homemade broth

Clean Eating Chicken Soup[7]

• 142 calories per serving
• Packs spinach, carrots and shiitake mushrooms for nutrients

The Bottom Line

When prepared mindfully using whole foods, homemade chicken noodle soup can be part of a healthy diet – even if you’re watching your calorie intake. Focus on ingredients like skinless chicken breast, lots of non-starchy vegetables, and whole grains in moderation. Limit fat, sodium and refined carbs. With smart substitutions and cooking methods, you can enjoy this comfort classic while still hitting your nutrition goals.

So go ahead – whip up a pot of homemade chicken soup! Just be mindful of calories and savor it in healthy moderation.