Is Clam Chowder High in Sodium? A Complete Nutritional Breakdown

November 3, 2025 •

5 min read

A single cup of canned clam chowder can contain over a third of your daily recommended sodium intake, confirming that, yes, clam chowder is typically high in sodium. This article explores the nutritional facts, identifies the main sodium culprits, and provides practical tips for enjoying this classic comfort food while managing your sodium intake.

Quick Summary

Most clam chowders, especially canned and restaurant versions, contain very high levels of sodium. This is due to briny clams, added salt, bacon, and preservatives, but savvy preparation can significantly reduce the salt.

Key Points

Most clam chowder is high in sodium: Canned and restaurant versions can contain a large percentage of the daily recommended intake in a single serving.
Key ingredients contribute sodium: Salted bacon or salt pork, briny clam juice, and added salt and preservatives are the main culprits.
Homemade offers the most control: Preparing clam chowder from scratch allows you to use low-sodium stock and control the amount of added salt.
Check labels for reduced sodium: When buying canned, choose varieties explicitly labeled "reduced sodium" to find healthier options.
Manhattan chowder can be a healthier alternative: This tomato-based version is often lower in fat and calories, though its sodium content still needs monitoring.
Managing saltiness: If your soup is too salty, you can dilute it with unsalted ingredients like milk or water, or add a splash of acid to balance the flavor.

The Short Answer: Is Clam Chowder High in Sodium?

Yes, in most cases, clam chowder is high in sodium. The level of sodium, however, can vary dramatically depending on whether it's a canned product, a restaurant dish, or a version you prepare at home. For context, the American Heart Association recommends a daily sodium intake of no more than 2,300 milligrams for healthy adults, with an ideal limit of 1,500 mg. A single cup of canned clam chowder can easily contain between 600 and 992 milligrams of sodium, representing a significant portion of this daily limit in just one meal.

Why is Clam Chowder a Sodium Powerhouse?

Several ingredients and processing methods contribute to the high sodium content found in many commercial clam chowders. It's not just a single source, but a combination of factors that add up.

The Ingredient Culprits

Processed Clams and Clam Juice: Canned or pre-cooked clams and their accompanying juices often contain added salt and preservatives to maintain flavor and shelf life. When clam juice is used as a base, it introduces a briny, salty foundation to the soup.
Salt Pork or Bacon: Many traditional recipes, particularly New England clam chowder, start by rendering salt pork or bacon. While this adds a beloved smoky flavor, it also infuses the soup with a substantial amount of sodium from the very beginning.
Added Salt: Recipes and commercial producers add salt to enhance the overall flavor profile. This is often done liberally to satisfy a wide range of palates, but it can quickly push the sodium count to unhealthy levels.
Thickening Agents and Preservatives: Canned varieties and restaurant-prepared chowders often contain hidden sodium in modified food starches, flavorings, and preservatives to ensure consistent texture and a longer shelf life.

Comparing Sodium Across Different Types of Clam Chowder

The type of clam chowder you choose has a huge impact on its nutritional value. Here is a comparison to help you make a more informed choice.


Chowder Type	Typical Sodium Range (per 1 cup)	Key Ingredients	Best for Sodium Control?
Canned (Condensed)	600-992mg	Clams, potatoes, milk, cream, added salt, preservatives.	No, very difficult to control.
Canned (Reduced-Sodium)	~450-550mg	Similar to traditional canned, but with less added salt.	Better than regular canned.
Restaurant	Varies, but often high	Clams, heavy cream, butter, salt pork, proprietary seasoning blends.	No, often prepared for maximum flavor, not low sodium.
Homemade (Standard)	~500-700mg+	Clams, salt pork/bacon, cream, vegetables, salt.	Yes, you control all added salt.
Homemade (Low-Sodium)	<300mg+	Fresh clams, low-sodium broth, unsalted butter, milk, fresh herbs.	Yes, full control over ingredients.
Manhattan (Homemade)	Varies, but often lower	Clams, tomato base, vegetables, herbs.	Yes, tomato base naturally has less fat and cream.

Strategies for Reducing Sodium in Your Chowder

For those who love clam chowder but need to watch their sodium intake, there are several effective strategies. The most significant is choosing homemade versions, but even with store-bought options, you have choices.

Tips for Homemade Chowder

Start Fresh: Use fresh clams instead of canned to avoid the added sodium from the preservation process. If using canned, drain the clams and rinse them well, only using a small portion of the clam juice. As one source recommends, add clam juice a little at a time to control the liquid's saltiness.
Soak Salt Pork or Bacon: If your recipe calls for salt pork, consider soaking it overnight in water to draw out some of the saltiness before cooking. Alternatively, use unsalted bacon or omit it entirely.
Opt for Low-Sodium Broth: Use a low-sodium vegetable or chicken stock as your liquid base instead of traditional broth. As noted by a Reddit user, boiling a low-sodium stock down to concentrate flavor is a great technique.
Control the Salt Shaker: Add salt only after the chowder has cooked and all other ingredients have been incorporated. Taste frequently and use a light hand. Flavor can also come from other sources like fresh herbs, a splash of lemon juice, or white wine.
Use Herbs and Spices: Fresh parsley, thyme, and black pepper can significantly boost flavor without adding any sodium.

Choosing Store-Bought Wisely

Look for 'Reduced Sodium' Labels: Many brands, such as Progresso, offer explicitly labeled reduced-sodium clam chowder options that contain significantly less salt per serving.
Read the Nutrition Label: Compare sodium counts per serving across different brands. Some canned options have far more sodium than others.
Consider Alternatives: If you're dining out, ask if a low-sodium version is available. When choosing between different types of chowder, Manhattan (tomato-based) clam chowder is often naturally lower in fat and cream, making it potentially lower in sodium as well, though you should still be mindful of the restaurant's specific recipe.

A Tale of Two Chowders: New England vs. Manhattan

The two most common types of clam chowder, New England and Manhattan, have distinct flavor profiles and, critically, different nutritional compositions.

New England clam chowder is the classic creamy, white chowder thickened with a milk or heavy cream base. It is typically high in calories, fat, and sodium due to the cream, butter, and sometimes bacon or salt pork. Manhattan clam chowder, in contrast, features a tomato broth base. While still a hearty soup, it generally contains fewer calories and less fat than its creamy counterpart. However, the sodium content can still be substantial depending on the amount of added salt and canned ingredients used, so reading labels or asking questions is still vital.

Conclusion: Enjoying Clam Chowder in Moderation

So, is clam chowder high in sodium? The answer is a clear yes, especially for commercially prepared and restaurant varieties. However, this doesn't mean you have to give up this beloved dish. By understanding the sources of sodium and adopting smart strategies—such as cooking from scratch, using low-sodium ingredients, and choosing reduced-sodium canned options—you can enjoy clam chowder as a delicious and satisfying part of a balanced, heart-healthy diet. Making informed choices about your food and portions is key to controlling sodium intake without sacrificing flavor. You can find more cooking tips on reducing salt in your favorite dishes at MasterClass.

Frequently Asked Questions

A typical cup of canned New England clam chowder can contain anywhere from 800 to nearly 1,000 milligrams of sodium, which is about a third to nearly half of the recommended daily limit for healthy adults.

Canned chowder contains high levels of sodium primarily from added salt, preservatives, and sometimes salty clam juice to enhance flavor and prolong shelf life. This is done to create a consistent, palatable product for the mass market.

Yes, absolutely. By using low-sodium or unsalted broth, fresh clams, unsalted butter, and controlling the amount of salt you add, you can significantly reduce the sodium content of homemade clam chowder.

While both can be high in sodium depending on the recipe, Manhattan clam chowder's tomato-based broth means it typically contains less fat and fewer calories than the cream-based New England version. The sodium levels still need to be monitored, as it can still be high.

To fix an overly salty chowder, you can dilute it by adding unsalted dairy (like milk or half-and-half), unsalted broth, or water. Adding a bit of acid, like lemon juice or vinegar, can also help to balance the taste.

Yes, some brands, like Progresso, offer reduced-sodium versions of their New England clam chowder. You should always read the nutrition label to confirm the sodium content before purchasing.

Yes, both bottled clam juice and the juice found in canned clams contribute a significant amount of sodium. Using fresh clams and their natural juices, or controlling the amount of canned juice you add, is a good way to manage this.