Is Chicken Noodle Soup Considered Healthy?

For centuries, chicken noodle soup has been a go-to remedy for a cold, thanks to its comforting warmth and hydrating properties. But beyond its status as a folk cure, is chicken noodle soup considered healthy from a nutritional standpoint? The answer largely depends on its ingredients and preparation.

Quick Summary

An analysis of chicken noodle soup's nutritional profile reveals that its healthfulness depends heavily on whether it's homemade or store-bought. A homemade version offers superior benefits, featuring fresh, nutrient-dense ingredients. In contrast, canned options are often high in sodium and may contain preservatives and unhealthy fats.

Key Points

• Healthfulness Depends on Preparation: Homemade chicken noodle soup is typically much healthier than store-bought versions due to lower sodium and higher quality ingredients.

• Store-Bought Soups are High in Sodium: Many commercial canned soups contain excessively high levels of sodium, which can be detrimental for those with high blood pressure.

• Homemade Versions Offer More Nutrients: Cooking from scratch allows you to maximize the intake of protein from chicken, vitamins from fresh vegetables, and minerals from bone broth.

• Steam and Hydration Aid Colds: The warmth and steam from a hot bowl of soup can help clear nasal congestion and keep you hydrated, which is important when sick.

• Easy Upgrades for Better Nutrition: To make any chicken noodle soup healthier, add more vegetables, use low-sodium broth, choose whole-grain noodles, and include fresh herbs like garlic and ginger.

• Protein Boosts Immune Function: The chicken provides high-quality protein, which is vital for a robust immune system and for repairing body tissues.

• Mindful Ingredient Selection is Key: To ensure your soup is truly healthy, be mindful of the ingredients used, avoiding processed additives and excessive salt.

Homemade vs. Store-Bought: A Nutritional Breakdown

The healthfulness of chicken noodle soup varies significantly between homemade and store-bought versions. A homemade soup allows for control over ingredients, making it a potentially nutrient-rich meal, while canned options often have nutritional drawbacks.

The Healthful Components of Homemade Soup

Making chicken noodle soup from scratch allows you to include high-quality, nutrient-dense ingredients:

• Chicken: Provides lean protein for tissue repair and immune support, and tryptophan for mood.
• Broth: Homemade broth, especially bone broth, offers hydration, vitamins, minerals, collagen, and can help with congestion.
• Vegetables: Carrots, celery, and onions contribute vitamins, antioxidants, and anti-inflammatory properties that support the immune system.
• Carbohydrates: Noodles provide energy. Whole-grain options add fiber and nutrients.

The Pitfalls of Processed Canned Soups

Convenient canned chicken noodle soup often comes with downsides:

• High Sodium: Commercial soups are typically very high in sodium, potentially impacting those with high blood pressure.
• Refined Noodles: Canned versions usually contain refined white pasta, lower in fiber and nutrients.
• Fewer Nutrients: Processing can reduce the nutritional value of ingredients.
• Additives: Many contain preservatives, artificial flavorings, and other additives. Some cans may even contain BPA.

Comparison Table: Homemade vs. Canned Chicken Noodle Soup

| Feature | Homemade Chicken Noodle Soup | Canned Chicken Noodle Soup | | :--- | :--- | : Heming-start: ---- | | Sodium Control | Excellent, customizable | Poor, often high | | Nutrient Density | High | Variable, often lower | | Quality of Ingredients | Superior, fresh | Lower, processed | | Fiber Content | Customizable, can be high | Generally low | | Additives | None | May contain preservatives | | Fat Content | Customizable, can be low | Variable, potentially higher | | Cost | More time/effort, potentially cheaper per serving | Convenient, inexpensive, less nutritious |

Making Your Chicken Noodle Soup Healthier

You can enhance the health benefits of any chicken noodle soup:

• Reduce Sodium: Use low-sodium broth and season with herbs and spices.
• Add More Vegetables: Include extra carrots, celery, onions, or new vegetables like spinach or mushrooms.
• Boost Herbs and Spices: Garlic, ginger, and turmeric add flavor and beneficial properties.
• Choose Whole Grains: Use whole-grain pasta or grains like farro, quinoa, or wild rice.
• Use Leaner Chicken: Opt for skinless, boneless breast.

The Verdict: So, is chicken noodle soup considered healthy?

Yes, chicken noodle soup is considered healthy, particularly when homemade. It offers hydration, lean protein, and vitamins from fresh ingredients, supporting the immune system. Canned varieties are generally less healthy due to high sodium and lower nutritional content. Making your own or choosing carefully can ensure it remains a healthy option.

Conclusion: Making a Mindful Choice

For maximum health benefits, making chicken noodle soup from scratch is recommended due to ingredient control, ensuring hydration, protein, vitamins, and minerals. If using pre-made options, choose low-sodium, high-quality products and add fresh vegetables. The health benefits of chicken noodle soup depend on the quality of its ingredients.

External Resource: For more on nutrition and immunity, see Harvard's T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/.

How the Warmth and Steam Help

The warmth and steam from hot soup can relieve cold symptoms by clearing congestion, soothing a sore throat, and promoting hydration, which is essential for recovery.

The Immune-Boosting Ingredients

The protein in chicken aids in producing immune cells, while vitamins from vegetables and herbs support immune function. Antioxidants in ingredients like garlic and onions also help fight illness.

Mindful Consumption for Better Health

Mindful consumption, including checking sodium levels and making simple modifications like adding vegetables or changing noodles, can transform chicken noodle soup into a truly healthy meal.

Frequently Asked Questions

Is canned chicken noodle soup a healthy choice?

Canned chicken noodle soup is generally not considered a healthy choice due to its high sodium content, refined noodles, and often lower nutrient density compared to homemade versions.

How does homemade chicken noodle soup differ nutritionally from canned?

Homemade chicken noodle soup is nutritionally superior because it contains less sodium, more fresh vegetables, lean protein, and can be made with nutrient-rich bone broth. Canned versions often use refined noodles and preservatives.

What are the specific health benefits of chicken noodle soup?

Specific health benefits include hydration from the broth, immune support from vitamins and minerals in the chicken and vegetables, anti-inflammatory properties from certain ingredients, and soothing effects on a sore throat and nasal congestion.

Is chicken noodle soup good for colds?

Yes, chicken noodle soup is beneficial for colds. The warm steam helps clear congestion, the broth provides hydration, and the ingredients offer nutrients that can support your immune system during recovery.

How can I make my chicken noodle soup healthier?

To make your soup healthier, use a low-sodium broth, add extra fresh vegetables like kale or spinach, opt for whole-grain noodles, and use fresh herbs and spices like garlic and ginger for extra flavor and nutrients.

Is the sodium in canned chicken noodle soup really that bad?

Yes, many canned soups contain very high amounts of sodium, which can be a health concern, especially for those with high blood pressure or other cardiovascular conditions. Some cans contain nearly half the daily recommended sodium intake in a single cup.

What kind of noodles are best for healthy chicken noodle soup?

Opt for whole-grain noodles, as they provide more fiber and nutrients than traditional refined egg noodles. Other healthy options include farro, quinoa, or wild rice.