How Unhealthy Is Cream of Chicken Soup? A Nutritional Breakdown

October 18, 2025 •

4 min read

According to the Environmental Working Group (EWG), a standard can of condensed cream of chicken soup can contain over 800 mg of sodium, a concerning amount for a single serving. While a comforting and convenient meal, the question of how unhealthy is cream of chicken soup depends heavily on whether it's store-bought or homemade, with canned versions often loaded with excessive sodium, fat, and preservatives.

Quick Summary

This article examines the nutritional profile of canned cream of chicken soup, focusing on its high sodium, saturated fat, and processed ingredients. It compares these store-bought options with healthier homemade alternatives, providing practical guidance for reducing the meal's unhealthy components.

Key Points

High Sodium Content: Canned cream of chicken soup is notably high in sodium, with some brands providing a significant percentage of the daily recommended intake in a single serving.
Saturated Fat and Calories: The creamy texture comes from ingredients like heavy cream and flour, which contribute to high levels of saturated fat and calories, potentially leading to weight gain and increased risk of heart disease.
Ultra-Processed Nature: Canned versions are classified as ultra-processed foods, which have been linked to various health problems including heart disease, obesity, and diabetes.
Homemade is Healthier: Making the soup at home gives you full control over ingredients, allowing you to significantly reduce sodium, fat, and processed additives.
Nutrient Deficiencies: Compared to homemade versions with fresh ingredients, canned soups are often low in vital nutrients like fiber, but high in preservatives.
Simple Substitutions Exist: Healthier alternatives can be achieved by using low-sodium broth, low-fat milk, and natural thickeners like pureed vegetables.

Deconstructing the Nutritional Profile of Canned Soup

Canned cream of chicken soup is a popular pantry staple, prized for its speed and versatility. However, this convenience often comes at a steep nutritional cost. The primary concerns associated with commercially produced varieties revolve around three key areas: excessive sodium, high saturated fat, and the inclusion of processed additives.

The Sodium Overload

Sodium is arguably the most significant issue with canned soup. Brands like Campbell's can contain 800-870 mg of sodium per 1/2 cup serving of condensed soup, which is a substantial portion of the recommended daily intake, especially when the full can is consumed. High sodium intake is a well-documented risk factor for several health issues, including high blood pressure, heart disease, and kidney problems. Many Americans already consume more sodium than is recommended, and a single bowl of this soup can easily put a person over their daily limit.

The Fat and Calorie Content

Many canned cream soups rely on heavy cream, vegetable oil, and flour as thickening agents, contributing to a high-calorie and high-fat profile. While fats are essential for bodily functions, the type and quantity in many canned soups are less than ideal. A single serving can contain significant levels of saturated fat, which, when consumed in excess, is linked to heart disease. A study cited on Healthline indicates that while some research is mixed, high saturated fat intake is considered a risk factor by other evidence. Moreover, these thickening agents are often high-energy-density foods, meaning they provide a high number of calories for their volume, which can contribute to weight gain if not managed.

The Problem with Processing

Beyond sodium and fat, canned soups are considered ultra-processed foods. The Environmental Working Group has raised concerns about studies linking ultra-processed food consumption to an increased risk of heart disease, obesity, type 2 diabetes, and mental health issues. Ingredients like monosodium glutamate (MSG), preservatives, and natural flavorings are common in these products. The term 'natural flavor' can be a catch-all for a complex mixture of chemicals designed to manipulate taste. These additives and the extensive processing result in a product that is often low in fiber and other essential nutrients compared to a homemade version.

Comparison: Homemade vs. Canned Cream of Chicken Soup

To illustrate the stark nutritional difference, consider this comparison between a standard canned condensed soup and a healthier homemade version.


Nutritional Factor	Canned Condensed (per ½ cup, ~125mL)	Healthier Homemade (per ~125mL, estimated)
Sodium	800–870 mg	~150-200 mg (with low-sodium broth)
Fat	7–8 g	3–5 g (using low-fat milk, less butter)
Saturated Fat	1.5–2 g	1–2 g
Protein	2–3 g	6–8 g (using lean chicken breast)
Fiber	0 g	~1-2 g (with added vegetables)
Added Ingredients	Modified cornstarch, sodium phosphates, MSG, yeast extract, natural flavoring	Whole, identifiable ingredients (chicken, flour, milk, broth)

The homemade version offers substantial advantages. You have complete control over the sodium and fat content, allowing you to use low-sodium broth and lower-fat dairy alternatives like skim milk or non-dairy options. By adding more vegetables, you boost the fiber and nutrient density of the meal significantly. Furthermore, a homemade recipe avoids the additives and preservatives found in ultra-processed canned foods.

Making Healthier Choices

Opting for a healthier version of cream of chicken soup doesn't mean sacrificing comfort or flavor. Here are some actionable tips for both cooking and shopping:

Make Your Own: The most effective way to control ingredients is to prepare your own soup. Use a simple roux of butter and flour, then whisk in low-sodium chicken broth and a lower-fat milk, like 1% or unsweetened almond milk, for the creamy texture.
Enhance with Vegetables: Bulk up your soup with fresh vegetables such as celery, carrots, mushrooms, or cauliflower to add fiber, vitamins, and texture.
Choose Lean Protein: Opt for lean, cooked chicken breast instead of fattier cuts to increase the protein content without adding excess saturated fat.
Read Labels Carefully: If you must buy canned, seek out varieties labeled 'low sodium' or 'heart-healthy'. Always check the nutrition facts panel and ingredients list to make an informed choice.
Consider Alternative Thickeners: Instead of a traditional butter-and-flour roux, try thickening with healthier options. Mashing starchy vegetables like potatoes or adding a slurry of cornstarch and water are excellent ways to achieve a rich consistency with less fat. You can also blend chickpeas or beans into the soup.
Season Naturally: Use herbs and spices like onion powder, garlic powder, poultry seasoning, and fresh parsley to boost flavor without relying on high-sodium or artificial additives.

Conclusion

While a bowl of canned cream of chicken soup can offer quick comfort, its nutritional deficiencies—particularly high levels of sodium, saturated fat, and processed ingredients—make it an unhealthy choice for regular consumption. The potential health risks associated with a diet high in processed foods further diminish its appeal. Thankfully, a healthier, equally delicious, and often more flavorful version is easy to prepare at home using fresh, wholesome ingredients. By controlling the salt, fat, and using nutrient-rich additions, you can transform this classic comfort food into a genuinely nourishing meal, proving that a little effort can make a big difference for your health.

Authoritative outbound link: Making a Roux for Homemade Cream of Chicken Soup

Frequently Asked Questions

Canned cream of chicken soup is high in sodium because salt is used heavily as a preservative and flavor enhancer in the manufacturing process to ensure a long shelf life and consistent taste. Condensed versions are particularly high, as the salt is concentrated.

While it's still best to limit consumption, you can mitigate some of the unhealthiness by using a single can across a large dish with many servings. Some brands also offer lower-sodium versions, and you should always balance the recipe with fresh ingredients.

A healthier substitute can be made at home by creating a roux with butter and flour, then whisking in low-sodium chicken broth and a lower-fat milk alternative, such as almond or oat milk. You can also add puréed vegetables for thickness.

The fat in many cream of chicken soups comes from saturated fats in heavy cream and vegetable oil. While fat is necessary, excessive saturated fat intake is a risk factor for heart disease. The amount used in these soups should be monitored.

Yes, homemade soup typically has more nutrients because it is made with fresh, whole ingredients like chicken and vegetables, providing more protein and fiber than processed canned versions.

You can thicken soup healthily by making a roux with less butter, using a cornstarch slurry, or adding mashed starchy vegetables like potatoes or beans. Non-fat dairy options can also be used.

The term 'natural flavors' can be a non-specific label for a mix of chemicals that manipulate taste. While not always inherently harmful, the lack of transparency is a concern, and these flavors are a sign of ultra-processed food.