Is Cream of Chicken Unhealthy? A Closer Look at the Nutrition

November 9, 2025 •

4 min read

According to the Environmental Working Group (EWG), many commercial condensed cream of chicken soups are classified as unhealthy ultra-processed foods. This raises the critical question for many home cooks: is cream of chicken unhealthy, and what should you know about its nutritional content?

Quick Summary

Commercial cream of chicken soup is often high in sodium, saturated fat, and processed ingredients, which can be detrimental to health. Making homemade versions offers better control over nutrition and eliminates unhealthy additives.

Key Points

High in sodium: Canned cream of chicken soup often contains a significant portion of the daily recommended sodium intake, which is linked to high blood pressure.
High saturated fat: To create a creamy texture, commercial varieties may use fats that raise cholesterol levels and increase heart disease risk.
Contains processed ingredients: Many canned soups are classified as ultra-processed, containing additives like MSG, artificial flavors, and preservatives.
Homemade is healthier: Making your own cream of chicken substitute allows for control over sodium, fat, and ingredients, resulting in a more nutritious and flavorful meal.
Healthier substitutes exist: Alternatives like Greek yogurt, cashew cream, and a homemade roux with low-sodium broth can replace canned soup effectively in recipes.

The Convenience and Hidden Downsides of Canned Soup

Canned cream of chicken soup has been a pantry staple for decades, prized for its convenience in quick meals, sauces, and casseroles. While it offers a fast, creamy base for many comfort food recipes, a closer look at its ingredients and nutritional profile reveals significant health considerations. The primary concerns revolve around its high levels of sodium and saturated fat, coupled with the prevalence of processed ingredients.

The Problem with Canned Cream of Chicken

High Sodium Content

One of the most significant health concerns with store-bought cream of chicken soup is its notoriously high sodium content. Many standard condensed varieties contain several hundred milligrams of sodium per serving, which can be a substantial portion of the daily recommended intake. Excess sodium intake is a major risk factor for high blood pressure, heart disease, and stroke. This is particularly worrisome for individuals with existing cardiovascular issues or those sensitive to salt. Manufacturers often use excessive salt to enhance flavor and extend shelf life, substituting more flavorful whole food ingredients.

Excessive Saturated Fat

To achieve its rich, creamy texture, canned cream of chicken often relies on cream or other fat sources that contribute significantly to its saturated fat content. Regular consumption of foods high in saturated fat is known to raise total blood cholesterol and LDL ("bad") cholesterol levels, which are linked to an increased risk of heart disease. Some canned versions contain a concerning percentage of the daily value for saturated fat in a single serving.

The Ultra-Processed Ingredients

Beyond sodium and fat, the ingredient list of canned cream of chicken soup can contain a variety of additives and processed components. These can include:

Flavor enhancers: Like monosodium glutamate (MSG).
Artificial flavors: Often complex chemical mixtures used to manipulate taste.
Preservatives and stabilizers: Such as sodium phosphates, which extend shelf life.
Thickening agents: Modified food starches are common to achieve the creamy consistency.
Processed oils: Hydrogenated or partially hydrogenated oils may be present, which contain trans fat.

The Environmental Working Group (EWG) has flagged certain commercial varieties as "unhealthy ultra-processed foods," noting links between these foods and higher risks of heart disease, obesity, diabetes, and mental health issues.

Canned vs. Homemade: A Nutritional Comparison


Feature	Canned Cream of Chicken Soup	Homemade Cream of Chicken Substitute
Ingredients	Processed chicken broth, cream substitutes, modified starches, preservatives, MSG, and high sodium.	Whole food ingredients: low-sodium broth, milk or plant-based milk, flour (or alternative thickener), fresh seasonings, and real chicken.
Sodium	Often contains a very high percentage of the daily recommended intake.	You control the amount of salt, allowing for significantly lower sodium levels.
Saturated Fat	Can be high, depending on the fat source used for creaminess.	Use healthier fat sources like olive oil, or low-fat alternatives like Greek yogurt or milk.
Additives	Contains artificial flavors, preservatives, and other additives to boost shelf life and taste.	Free of artificial additives and preservatives.
Flavor	Can be watery and lacks the depth of flavor of slow-cooked ingredients.	Offers a rich, robust, and fresh flavor profile.

Making Your Cream of Chicken Soup Healthier

If you love the taste of cream of chicken but want to avoid the health pitfalls of the canned version, there are several easy ways to create a nutritious and delicious alternative.

Healthier Cream of Chicken Alternatives:

Start with a roux: Melt butter or a healthier oil (like olive oil) in a saucepan, whisk in flour (all-purpose or gluten-free), then gradually add low-sodium chicken broth and your milk of choice.
Boost with vegetables: Sautéing fresh onion, garlic, celery, and carrots provides a natural depth of flavor and increases nutrient density. You can even add other vegetables like mushrooms or spinach.
Use healthier fats: Opt for low-fat milk, unsweetened almond milk, or cashew cream for creaminess with less saturated fat.
Consider plain Greek yogurt: A dollop of full-fat plain Greek yogurt can add a tangy creaminess to your soup or sauce base.
Thicken with cornstarch or pureed veggies: A cornstarch slurry can be used as a thickener, or you can puree some of the vegetables (like peeled zucchini or potatoes) for a naturally thick texture.

Conclusion

While a can of cream of chicken soup is convenient, its high sodium, saturated fat, and processed ingredients make it an unhealthy choice for frequent consumption. For those looking to eat healthier, making a homemade cream of chicken substitute is a simple and rewarding solution. You gain complete control over the ingredients, allowing you to create a delicious and nutritious base for your favorite recipes without the hidden health concerns. Always read food labels to stay informed about what you're eating, and when possible, choose fresh, whole ingredients to build a healthier meal from scratch.

For more details on what to look for on food labels, the FDA provides a helpful guide: How to Understand and Use the Nutrition Facts Label.

Frequently Asked Questions

Canned cream of chicken soup is often considered unhealthy due to its high sodium content, saturated fat, and the presence of processed ingredients and additives like MSG and modified starches.

The sodium content varies by brand, but many condensed versions contain several hundred milligrams per serving, which can add up to over 1,600mg for a full can, far exceeding daily recommendations.

For optimal health, it's better to use it sparingly. The high sodium and fat can negatively impact your diet if consumed regularly. Opt for a homemade alternative to control ingredients.

Healthy substitutes include making a simple roux with low-sodium broth and milk, using plain Greek yogurt, cashew cream, or pureed vegetables like zucchini for a creamy base.

When purchasing canned soup, look for options labeled "low sodium," "reduced fat," and avoid ingredients like MSG, "natural flavors," and hydrogenated oils. Always check the serving size, as it may be smaller than you think.

No, it's quite simple and often quicker than a trip to the store. A basic recipe involves melting a healthy fat, whisking in flour, and gradually adding low-sodium broth and milk.

While the canned version has limited nutritional value due to its processed nature, a homemade version can be a good source of protein and vegetables, depending on how it's prepared.