Is Chicken Noodle Soup Healthy or Unhealthy? A Comprehensive Guide

January 7, 2026 •

4 min read

According to a 2012 study published in the journal CHEST, chicken soup may have anti-inflammatory properties that help reduce cold symptoms. But this beloved comfort food raises questions: is chicken noodle soup healthy or unhealthy? The answer lies in the ingredients and preparation method.

Quick Summary

The health profile of chicken noodle soup hinges on whether it's homemade or canned. Homemade versions offer nutrient-rich ingredients and controlled sodium, while commercial options are often high in salt and preservatives. Individual ingredients provide distinct health benefits, but processed soups can undermine these advantages.

Key Points

Homemade vs. Canned: The health of chicken noodle soup largely depends on whether it's made at home with fresh ingredients or consumed from a can with high sodium and preservatives.
High in Sodium: A major drawback of many canned chicken noodle soups is their excessively high sodium content, which can be detrimental to heart health.
Nutrient-Rich Ingredients: Homemade versions are packed with vitamins, minerals, protein, and antioxidants from fresh chicken, vegetables, and low-sodium broth.
Boosts Hydration and Immunity: The warm broth of the soup helps with hydration and can soothe a sore throat, while ingredients support the immune system, making it ideal when sick.
Best for Cold Symptoms: Studies and anecdotal evidence suggest the steam and ingredients in chicken noodle soup can help clear nasal congestion and ease cold symptoms.
Read Labels Carefully: For store-bought options, always check the nutritional information to find low-sodium, low-sugar, and BPA-free varieties.
Customization is Key: Making soup at home gives you complete control over the ingredients, allowing you to add extra vegetables, spices, or whole-grain noodles for a healthier meal.

Homemade vs. Canned: The Nutritional Breakdown

The health assessment of chicken noodle soup is not a simple 'yes' or 'no' but a comparison between its homemade and mass-produced counterparts. While both can provide warmth and comfort, their nutritional profiles are drastically different. A homemade version allows for precise control over ingredients, ensuring a higher quality and more nutrient-dense meal, whereas canned soups are often laden with high levels of sodium, preservatives, and refined noodles.

Homemade Chicken Noodle Soup: The Benefits

Creating chicken noodle soup from scratch offers numerous health advantages. The process of simmering bones and vegetables creates a nutrient-dense broth rich in minerals, vitamins, and potentially collagen. Lean protein from fresh chicken breast provides essential amino acids for tissue repair and immune function. Loading the soup with fresh vegetables like carrots, celery, and onions introduces a host of vitamins, minerals, and antioxidants, such as vitamin C and beta-carotene, which are crucial for fighting off illness and inflammation. You also have full control over the sodium content, allowing you to use minimal salt or season with fresh herbs and spices instead. Using whole-grain noodles instead of refined ones adds dietary fiber, improving digestive health.

Hydration: The broth is an excellent source of fluids, which is vital when you're sick and at risk of dehydration.
Immune Support: The protein and vitamins from fresh ingredients help your body's immune system fight infection.
Congestion Relief: The hot steam from the soup can help clear nasal passages.
Digestive Ease: The simple, wholesome ingredients are easy to digest, which is beneficial when you are under the weather.

The Drawbacks of Canned Chicken Noodle Soup

Convenience comes with a cost when it comes to canned chicken noodle soup. The primary concern is the excessive sodium, which can contribute to high blood pressure and other heart-related issues. Some canned versions contain more than a full day's worth of sodium in a single can. Additionally, many commercial soups contain preservatives, artificial flavorings, and refined noodles with lower nutritional value compared to their homemade counterparts. Some cans may even contain BPA, a chemical that can leach into food. For these reasons, reading the nutrition label is critical when choosing a packaged soup.

Comparison: Homemade vs. Canned Chicken Noodle Soup


Feature	Homemade Chicken Noodle Soup	Canned Chicken Noodle Soup
Sodium Content	Low, fully controllable	Often very high, requires careful label reading
Ingredients	Fresh, whole foods like vegetables, lean chicken, and bone broth	Processed ingredients, preservatives, artificial flavors
Noodles	Option for whole grain or lower-carb varieties	Typically refined white flour noodles
Additives	None	May contain preservatives and chemical additives
Nutritional Density	High in vitamins, minerals, and fresh nutrients	Often lower due to processing and cooking methods
Cost	More cost-effective per serving in the long run	Generally more expensive per serving

Optimizing Your Chicken Noodle Soup

For maximum health benefits, the best approach is to make your own chicken noodle soup. However, even with a homemade recipe, there are ways to enhance its nutritional value further. You can add extra vegetables like kale, spinach, or brussels sprouts to boost vitamin and fiber content. Including immune-boosting spices such as turmeric or fresh ginger can also be beneficial. Opt for lean, skinless chicken breast and choose whole-wheat or gluten-free noodles to increase fiber and complex carbohydrates. For those needing a quick fix, selecting a low-sodium, organic, or BPA-free canned soup is a healthier alternative, though it still won't rival a fresh, homemade batch.

The Verdict: So, is chicken noodle healthy or unhealthy?

Ultimately, the health of your chicken noodle soup is directly tied to its preparation. Homemade versions, made with fresh vegetables, lean chicken, and a low-sodium broth, are unquestionably healthy, offering numerous benefits like hydration, immune support, and essential nutrients. Canned and other store-bought varieties, however, can be high in sodium and preservatives, making them a less healthy option, especially for individuals with dietary restrictions or health concerns. The simple rule is: the fresher and less processed, the healthier the soup will be.

Conclusion

In summary, the question of whether chicken noodle is healthy or unhealthy depends entirely on the source. A fresh, homemade bowl provides a nutritious and therapeutic meal, especially when you're under the weather. For convenience, carefully reading nutrition labels on packaged soups is essential to avoid high sodium and other unwanted additives. While a quick canned version offers comfort, it lacks the superior health benefits of a soup made from scratch. Choosing homemade is the most reliable path to a truly healthy and wholesome bowl of chicken noodle soup.

How to Make Healthy Homemade Chicken Noodle Soup

To enjoy the full health benefits, try this simple recipe for a nutritious and delicious soup. You can find detailed instructions and variations on reliable cooking websites, such as this helpful guide on making a hearty, homemade version of the classic meal.

Ingredients:

1 tbsp olive oil
1 medium onion, diced
2 medium carrots, sliced
2 celery stalks, sliced
2 cloves garlic, minced
8 cups low-sodium chicken broth
2 cups cooked, shredded chicken breast
1 tsp dried thyme
1 bay leaf
2 cups whole-wheat egg noodles
Fresh parsley, chopped
Salt and pepper to taste

Instructions:

In a large pot, heat olive oil over medium heat. Sauté onion, carrots, and celery until softened. Add garlic and cook for one more minute.
Pour in the chicken broth, add thyme and bay leaf. Bring to a boil, then reduce heat and simmer for 20 minutes.
Stir in the shredded chicken and noodles. Cook for another 8-10 minutes, or until noodles are tender.
Remove the bay leaf, stir in fresh parsley, and season with salt and pepper to taste. Serve hot.

This recipe ensures a flavorful, nutritious meal without the hidden unhealthy elements of processed soups.

Frequently Asked Questions

Yes, chicken noodle soup can be good for weight loss, especially homemade versions. It is a satisfying, low-calorie, and low-fat meal, particularly when you use lean chicken, plenty of vegetables, and a controlled amount of noodles.

While chicken noodle soup doesn't cure a cold, it can help relieve symptoms. The warm broth soothes a sore throat and aids hydration, while the steam helps clear nasal congestion. The protein and vitamins also support immune function.

Canned chicken noodle soup is often high in sodium, which can negatively impact heart health. Many commercial brands also contain preservatives, refined noodles, and less nutritional value than homemade versions.

Homemade chicken noodle soup is almost always the healthier option. It allows you to control the amount of salt and fat, use fresher, more nutritious ingredients, and avoid artificial additives and preservatives.

Yes, you can easily make a vegetarian version of the soup. Replace the chicken with a plant-based protein like chickpeas or tofu and use vegetable broth instead of chicken broth.

To make your soup healthier, use low-sodium broth, add more fresh vegetables like spinach or kale, opt for whole-grain noodles, and season with fresh herbs and spices instead of excess salt.

Not all store-bought soups are unhealthy, but it is important to read the labels carefully. Look for low-sodium, organic, or BPA-free options with minimal additives and a higher vegetable content.