What is the nutritional value of clam chowder?

December 14, 2025 •

4 min read

According to the University of Rochester Medical Center, a single cup of commercial, canned New England clam chowder prepared with milk contains a wide array of vitamins and minerals, though it is also high in sodium. The nutritional profile of this classic comfort food, however, can vary dramatically depending on the specific ingredients and preparation method.

Quick Summary

A comparison of clam chowder types shows that New England style is high in calories, fat, and sodium, while Manhattan style is lower in fat and calories due to its tomato base. Both are good sources of protein and essential minerals like iron and Vitamin B12, but overall nutritional value depends heavily on the recipe.

Key Points

Nutrient-Dense Clams: Clams are the healthiest component of clam chowder, providing high levels of Vitamin B12, iron, and selenium.
New England vs. Manhattan: The creamy New England chowder is high in calories, fat, and sodium, whereas the tomato-based Manhattan version is significantly lower in fat and calories.
Homemade is Healthier: Homemade clam chowder allows for complete control over ingredients, enabling reductions in fat and sodium, common issues with restaurant and canned versions.
Modify for Health: Swapping heavy cream for low-fat milk, using a potato purée for thickness, and reducing salt are effective ways to improve the nutritional profile of New England-style chowder.
Omega-3s and Protein: Clams contain beneficial omega-3 fatty acids and provide a lean source of protein, which supports cell repair and overall health.

Understanding the Core Nutrients in Clam Chowder

The nutritional value of clam chowder is a complex topic, as the soup's composition can differ significantly depending on the recipe and preparation. At its core, clam chowder's primary nutritional benefits come from the clams themselves, which are a concentrated source of protein and several key micronutrients. The overall health impact, however, is heavily influenced by the base, which can be either a creamy, fat-laden dairy base (New England style) or a lighter, tomato-based broth (Manhattan style).

The Clam: A Nutritional Powerhouse

Regardless of the chowder type, the clams are the star ingredient from a nutritional standpoint. Clams are known for their impressive levels of vitamins and minerals, making them a significant health asset to the dish.

Vitamin B12: Clams are an exceptionally rich source of Vitamin B12, crucial for nerve function, red blood cell production, and boosting energy levels.
Iron: They provide a substantial amount of iron, which is essential for transporting oxygen throughout the body and can help prevent anemia.
Selenium: This mineral, found in good supply in clams, plays a vital role in protecting against cell damage and supporting thyroid health.
Protein: Clams are a lean protein source, which is important for repairing body cells and supporting overall growth.
Omega-3 Fatty Acids: Like other seafood, clams contain heart-healthy omega-3 fatty acids.

Comparing New England vs. Manhattan Clam Chowder

The most important distinction affecting clam chowder's nutritional profile is the base. A side-by-side comparison reveals the stark differences between the creamy New England version and its lighter, tomato-based Manhattan counterpart.


Nutritional Aspect	New England Clam Chowder	Manhattan Clam Chowder
Base	Cream, milk, and butter	Tomato broth
Calories	High (typically 250–400 per cup)	Low (typically 100–200 per cup)
Total Fat	High (10–15 grams per cup)	Low (2–4 grams per cup)
Saturated Fat	High (6–8 grams per cup)	Low (1 gram or less per cup)
Sodium	High (800–900 mg per cup)	Moderate-High (500–700 mg per cup)
Weight Loss Friendliness	Not ideal; higher calorie density	More suitable for weight management
Heart Health	Less heart-healthy due to high saturated fat	More heart-friendly due to low fat content
Nutrient Density	High in some areas (e.g., Vitamin B12) but overshadowed by fat/sodium	Higher nutrient-per-calorie density

Factors That Influence Nutritional Value

Several other factors besides the chowder style can alter its nutritional content:

Recipe Modifications: Homemade versions offer the most control. Using low-fat milk or evaporated milk instead of heavy cream can drastically reduce fat and calorie content. Puréeing some of the potatoes in the soup can also add thickness without relying on extra fats.
Ingredient Quality: The nutritional quality of the ingredients matters. For instance, bacon sourced from pasture-raised pigs and clams from fresh sources may offer superior nutritional benefits compared to their conventionally processed counterparts.
Canned vs. Homemade: Canned and restaurant-prepared chowders are often significantly higher in sodium and preservatives than homemade versions. Preparing clam chowder at home allows for total control over salt levels and the freshness of ingredients.
Serving Size and Add-ons: The overall nutritional impact depends on the portion size and what the chowder is served with. Adding bread, crackers, or a side salad can dramatically change the total calories and nutrients.

Making Healthier Clam Chowder at Home

For those who prefer the creamy texture of New England chowder but want a healthier option, mindful ingredient swaps are key. A lightened-up recipe could involve:

Sautéing the onions and celery in a small amount of oil or a quality fat source like turkey bacon grease, rather than butter.
Using a clam broth and a roux made with a light flour, then thickening with puréed potatoes instead of heavy cream.
Opting for low-fat or evaporated milk to maintain a creamy texture with less fat.
Controlling sodium by using low-sodium broth and seasoning with herbs and spices instead of excessive salt.
Adding a wider variety of vegetables, such as carrots and sweet corn, to increase fiber and nutrient content.

Conclusion

The nutritional value of clam chowder is not a simple calculation but rather a reflection of its many possible variations. While clams themselves are a nutrient-dense food, providing essential vitamins and minerals, the surrounding ingredients ultimately determine the chowder's health profile. Creamy New England-style chowders are typically high in calories, fat, and sodium, making them an indulgent treat. In contrast, the lighter, tomato-based Manhattan version offers a more heart-friendly and calorie-conscious option. By making mindful choices, such as preparing the chowder at home with fresh, quality ingredients and making substitutions, it is possible to enjoy the flavor of this classic dish while maximizing its nutritional benefits. Choosing a homemade, lighter recipe offers a balance of rich flavor and health-conscious eating.

Frequently Asked Questions

Yes, clam chowder is a good source of protein due to the clams, which are a lean protein. For instance, a 100g serving of clams can contain around 12.8g of protein.

Manhattan clam chowder is generally healthier because it uses a lighter, tomato-based broth instead of a heavy cream base. This results in fewer calories, less total fat, and less saturated fat.

Yes, most versions of clam chowder, especially canned and restaurant preparations, tend to be high in sodium. For example, some commercial New England versions can contain over 800mg of sodium per cup.

Manhattan clam chowder is a much better choice for a weight loss plan due to its lower calorie and fat content. New England style, with its higher calorie density, should be consumed in moderation.

The fat content depends heavily on the type. Creamy New England chowder is high in fat, particularly saturated fat. Manhattan chowder, being tomato-based, has a significantly lower fat content.

Clams provide high levels of Vitamin B12, iron, and selenium. The chowder can also contain phosphorus, riboflavin, and calcium, though the quantities vary by recipe.

To make a healthier version, use low-fat milk or evaporated milk instead of heavy cream, thicken with puréed potatoes, use low-sodium broth, and add extra vegetables.