Is Chowder High in Carbs? A Comprehensive Guide

December 1, 2025 •

3 min read

According to nutrition data, a single cup of traditional New England clam chowder can contain nearly 19 grams of carbohydrates. This high count raises a critical question for many health-conscious eaters: is chowder high in carbs?

Quick Summary

Traditional chowder, especially varieties like New England clam chowder, can be high in carbohydrates due to ingredients like potatoes and flour. However, the carb count varies significantly by recipe, and there are many delicious low-carb alternatives available for keto-friendly versions.

Key Points

Traditional Chowder is High in Carbs: Standard recipes, particularly New England clam chowder, typically contain high-carb ingredients like potatoes and flour.
Carb Count Varies by Recipe: The carbohydrate content of chowder depends heavily on the specific ingredients and preparation method.
Low-Carb Substitutions are Possible: You can reduce the carb count by swapping potatoes with alternatives like cauliflower, turnips, or radishes.
Keto-Friendly Thickeners: Use keto-compliant thickeners such as xanthan gum or arrowroot powder instead of flour.
Focus on Low-Carb Ingredients: Build a flavorful base using heavy cream, cream cheese, and low-carb vegetables to create a satisfying keto-friendly chowder.
Crock Pot is a Great Method: Low-carb chowder can be made easily in a crock pot, leveraging the slow cooking process to deepen flavors.
Manhattan Chowder is Naturally Lower Carb: Manhattan-style clam chowder, which uses a tomato-based broth instead of a cream base, is inherently lower in carbs.

Understanding the Carb Content of Chowder

For many, a warm bowl of chowder is the ultimate comfort food. The rich, creamy texture and hearty ingredients are undeniably satisfying. However, the answer to "Is chowder high in carbs?" is more complex than a simple yes or no. The truth lies in the specific recipe and ingredients used. Traditional recipes often feature starchy vegetables and thickeners that significantly increase the overall carbohydrate load. A typical serving of New England clam chowder, for example, can be a major source of carbs due to its reliance on potatoes and flour.

The Carb Culprits in Traditional Chowder

Several key ingredients are responsible for the high carb count in classic chowder recipes:

Potatoes: A staple in many chowders, potatoes are a high-carb root vegetable. They provide bulk and thickness but are not suitable for low-carb diets. For context, a single medium potato contains around 37 grams of carbs, a substantial amount for one meal.
Flour: Used as a thickening agent, all-purpose flour adds a significant amount of carbs. Many recipes start with a roux of butter and flour to create the creamy base.
Corn: Some regional variations, such as corn chowder, add even more carbs. While delicious, corn is a starchy vegetable that contributes to a higher carbohydrate total.
Crackers: The traditional accompaniment of oyster crackers or a bread bowl further boosts the meal's carbohydrate content.

How to Create a Low-Carb Chowder

For those watching their carb intake, it is entirely possible to enjoy a rich, flavorful chowder without the high carb count. The key is strategic substitution.

Potato Alternatives: Swap potatoes for low-carb vegetables that offer a similar texture. Popular choices include cauliflower, turnips, and radishes. Cauliflower, when partially blended, can create a thick, creamy base. Daikon radish is another excellent option that holds up well during cooking.
Thickeners: Replace flour-based thickeners with keto-friendly alternatives. Xanthan gum and arrowroot powder are effective thickeners that won't compromise the carb count. Another method is to simply use a rich cream cheese or heavy whipping cream base, which naturally thickens as it simmers.
Building Flavor: Focus on high-fat, low-carb ingredients to build flavor. Cook bacon until crisp and use the rendered fat to sauté onions and celery. The rich taste of bacon adds a depth of flavor that complements the seafood beautifully.
Boost Nutrients: Don't be afraid to add other low-carb vegetables like celery, onions, or mushrooms to your chowder. These additions provide flavor, texture, and valuable nutrients without adding excessive carbs.

Traditional vs. Low-Carb Chowder: A Comparison


Feature	Traditional Chowder	Low-Carb Chowder
Primary Thickener	Flour-based roux, starch from potatoes	Cream cheese, heavy cream, xanthan gum, arrowroot powder
Key Starch Ingredient	Potatoes	Cauliflower, turnips, radishes
Typical Carb Count	High, often 15g+ per cup	Low, can be under 10g per cup
Flavor Profile	Creamy and savory, with a full-bodied texture	Rich and creamy, with complex flavors from fat and low-carb vegetables
Best For	Casual dining, classic comfort food	Keto diets, low-carb lifestyles, gluten-free diets
Serving Accompaniment	Oyster crackers, bread bowl	Keto crackers, crispy bacon garnish

Low-Carb Chowder in the Crock Pot

For a hands-off approach, consider making a slow-cooker version. A crock pot low-carb clam chowder recipe demonstrates how to achieve the same creamy, comforting results with minimal effort. This version relies on the natural creaminess of cream cheese and heavy cream, combined with flavorful ingredients like bacon, leeks, and garlic. The low and slow cooking process allows the flavors to meld perfectly, creating a delicious and hearty meal that fits a keto lifestyle.

Conclusion: Navigating Chowder's Carb Spectrum

So, is chowder high in carbs? The short answer is yes, if you are consuming a traditional recipe with potatoes and flour. However, the good news is that by making a few simple substitutions, you can easily transform this beloved classic into a perfectly low-carb, keto-friendly meal. The key is to be mindful of the ingredients, replacing high-carb components with low-carb alternatives that maintain the rich, comforting texture and savory flavor. Whether you choose to simmer it on the stovetop or let it cook slowly in a crock pot, a delicious low-carb chowder is well within reach.

Visit Ketofocus for a delicious low-carb clam chowder recipe.

Frequently Asked Questions

Traditional chowder is high in carbs because it commonly includes potatoes and flour. Potatoes are a starchy vegetable, and flour is used as a thickening agent, both of which significantly contribute to the dish's carbohydrate total.

While chowder is a type of soup, it is distinct due to its thick, creamy texture and hearty, chunky ingredients, such as potatoes, seafood, or corn. Soups can be thin, clear, or creamy, but chowder is specifically rich and thick.

Traditional clam chowder is not keto-friendly due to its high carb content from potatoes and flour. However, you can make a keto version by substituting high-carb ingredients with low-carb alternatives like cauliflower or turnips.

For a low-carb chowder, excellent substitutes for potatoes include cauliflower, which can also help thicken the soup, and daikon radish or turnips, which mimic the texture of potatoes well.

To thicken chowder without flour, you can use keto-friendly thickeners like xanthan gum or arrowroot powder. Alternatively, blending a portion of the soup, especially if using a vegetable like cauliflower, or adding cream cheese can create a thick consistency.

Manhattan clam chowder, which has a tomato-based broth rather than a cream base, is typically lower in carbohydrates than its New England counterpart. To make it even lower-carb, reduce or omit the potatoes.

Yes, most commercially canned chowders are high in carbohydrates, as they often use potatoes and wheat flour for thickening. It is always best to check the nutritional label to be sure.