Understanding the Calorie Count of a Chicken Oxo Cube
At first glance, the calorie count of a chicken Oxo cube is impressively low. When dissolved in 250ml of boiling water to make stock, a single cube provides approximately 20 calories. This makes it a popular choice for adding flavour to soups, gravies, and stews without significantly increasing the energy content of a meal. However, this is only one part of the nutritional story. While the caloric impact is minimal, the sodium content is notably high and should be a key consideration for anyone watching their salt intake.
The Sodium Story: More Important than Calories
Most health experts agree that the high sodium content, not the calories, is the most important health consideration when using stock cubes. A single standard Oxo chicken cube can contain a significant portion of an adult's recommended daily salt intake. Excessive salt consumption is linked to health issues such as high blood pressure, increasing the risk of heart disease and stroke. For those on a restricted sodium diet, this makes standard stock cubes a poor choice. Fortunately, low-salt versions are available, often containing around 25% less salt, though they still contribute to your daily intake.
What's Actually in a Chicken Oxo Cube?
Standard chicken Oxo cubes contain a mix of ingredients that create their signature flavour and texture. The primary components are not simply concentrated chicken but include:
- Wheat Flour: Provides texture and body.
- Salt: The main flavour component and preservative.
- Dried Glucose Syrup and Sugar: Adds a touch of sweetness and colour.
- Yeast Extract and Monosodium Glutamate (MSG): Powerful flavour enhancers that provide the deep, savoury umami taste.
- Chicken Fat and Concentrated Chicken Extract: Provides the minimal chicken flavour.
- Potato Starch: A thickening agent.
How to Use Stock Cubes Healthily
To enjoy the flavour of a chicken Oxo cube while keeping your sodium intake in check, consider these strategies:
- Use Low-Salt Options: Opt for reduced-salt varieties to cut down on sodium immediately.
- Dilute Further: If a recipe calls for one cube, consider using half or diluting it with more water to create a milder stock. The flavour is often potent enough to withstand dilution.
- Enhance with Other Ingredients: Use fresh herbs, spices, garlic, and onions to build flavour naturally, reducing your reliance on the stock cube's salt content.
- Make Your Own Stock: The healthiest option is to make homemade stock from vegetable scraps or leftover chicken carcasses, which allows you to control the salt content entirely.
A Nutritional Comparison of Chicken Stock Options
| Nutrient | Standard Chicken Oxo Cube (Per 250ml prepared) | Reduced Salt Chicken Oxo Cube (Per 250ml prepared) | Homemade Chicken Stock (Approx. Per 250ml) |
|---|---|---|---|
| Calories | ~20 kcal | ~20 kcal | ~10-20 kcal |
| Protein | ~1g | <0.5g | Variable, often higher (e.g., 2-5g) |
| Carbohydrates | ~3.3g | ~1.7g | Minimal, depending on vegetables used |
| Fat | ~0.3g | <0.5g | Variable, can be reduced by skimming |
| Sodium/Salt | Very High (e.g., ~0.77g salt) | Lower (e.g., ~0.54g salt) | Very Low to None (fully controllable) |
Healthier Alternatives to Oxo Cubes
For those looking to move away from processed stock cubes entirely, a few simple swaps can make a big difference in the nutritional profile of your meals.
- Homemade Broth: By boiling chicken bones or vegetable scraps with herbs and spices, you can create a highly nutritious stock without excess sodium. You can freeze this in ice cube trays for perfect portions.
- Natural Spices and Herbs: Many recipes can achieve great depth of flavour using only a combination of fresh or dried herbs and spices. Think bay leaves, thyme, paprika, and garlic powder.
- Nutritional Yeast: For a savoury, umami flavour profile in vegetarian or vegan dishes, nutritional yeast is a popular choice and is sodium-free.
- Liquid Concentrates: Some brands offer liquid stock concentrates that may have a better flavour and less artificial additives, though it is crucial to check the sodium content.
Conclusion
While a single chicken Oxo cube adds minimal calories to a dish, it is far from a nutritionally neutral ingredient. Its primary concern is the substantial sodium content, which can have negative health implications if consumed excessively. By understanding the nutritional trade-offs and exploring reduced-salt versions or homemade alternatives, you can make more informed choices for healthier cooking. Using fresh herbs and spices alongside a portion-controlled approach can deliver rich flavour while keeping your meals balanced and nutritious.
Learn more about OXO products on their official website: https://www.oxo.co.uk/.
