Cream of chicken soup is a popular comfort food that can be enjoyed on its own or used as an ingredient in many recipes. But is it okay to eat cream of chicken straight from the can as a soup by itself? Let’s take a closer look at what cream of chicken soup is, how it’s commonly used, and whether it makes sense to eat it undiluted straight from the can.
What is Cream of Chicken Soup?
Cream of chicken soup is a thick, creamy soup made with chicken stock and chicken meat. The main ingredients are:
- Chicken stock – provides flavor and body
- Cooked chicken meat – provides protein
- A dairy product like heavy cream or milk – gives it a creamy texture
- Flour or other starch – helps thicken it
- Vegetables like onions, carrots, celery – add flavor
- Herbs and spices – enhance the flavor
The chicken and vegetables are cooked in the stock along with the dairy product and thickeners to create a rich, velvety soup. It often contains chunks of chicken and vegetable pieces in a smooth, creamy base.
How is Cream of Chicken Soup Used?
Cream of chicken soup is very versatile and can be used in many dishes:
- Casseroles – It’s commonly used as a base for casseroles, adding moisture and binding ingredients together.
- Gravies and sauces – The creamy texture makes it a great base for gravies and sauces.
- Pot pies – It’s a common filling for chicken pot pies and helps create a nice gravy.
- Pasta dishes – It can be tossed with pasta or noodles for an easy chicken pasta dish.
- Soups – It’s mixed with water or milk to create quick cream soups.
- Vegetable dishes – Vegetables like broccoli, green beans or carrots are commonly served in a cream of chicken base.
The mild flavor and creamy texture of cream of chicken allows it to blend well with many ingredients without overpowering them. It’s a versatile pantry staple used to add flavor, moisture, and creaminess to recipes.
Nutrition of Cream of Chicken Soup
The nutrition of cream of chicken depends on the specific brand and ingredients used. In general, a 1 cup serving provides:
| Nutrient | Amount |
|---|---|
| Calories | 300-350 |
| Protein | 10-15g |
| Fat | 20-25g |
| Carbs | 15-20g |
| Fiber | 1-3g |
| Sodium | 800-1200mg |
As you can see, a serving is high in calories, fat, and sodium compared to typical soups. This is because of the cream, chicken, and processing used to create the soup’s signature creamy texture.
Is it Healthy to Eat Cream of Chicken Soup by Itself?
While using cream of chicken soup as an ingredient in moderation can be fine, eating large amounts on its own is not particularly healthy for a few reasons:
- High in sodium – One can contains nearly a full day’s worth of sodium.
- Low in nutrients – It provides calories but minimal vitamins, minerals, or fiber.
- Little protein – With only about 10g protein per serving, it’s not very filling or nutritious.
- High in saturated fat – All the cream adds a lot of artery-clogging saturated fat.
- Contains preservatives – Processed foods often have chemical preservatives.
While the cream and sodium make it taste good, eating bowlfuls of it isn’t giving your body much of what it really needs. Overdoing it could lead to high blood pressure from all the sodium and saturated fat buildup in arteries.
Healthier Ways to Eat Cream Soup
Instead of eating cream of chicken soup by the bowlful, here are some healthier ways to enjoy it:
- Dilute it – Mix it with milk or water to reduce the thickness and sodium content.
- Add veggies – Stir in vegetables like chopped spinach, peas, or broccoli.
- Mix with rice or pasta – Combining it with a whole grain like brown rice or pasta makes it a complete meal.
- Enjoy as a side – Have a small scoop with a healthy main dish instead of eating it as your whole meal.
- Make your own – Homemade with lower sodium chicken broth is an easy way to control what goes in it.
These tips help reduce the dense creaminess and sodium content to make it more nutritious and healthier to eat in larger portions.
Conclusion
Cream of chicken soup is tasty and comforting, but high in calories, sodium, and saturated fat. Eating large portions by itself doesn’t provide much nutritional value. While the occasional bowl can be fine, it’s best enjoyed in moderation as part of an overall healthy diet. Combining it with vegetables, whole grains, low-sodium broth and eating small portions are healthier ways to enjoy this classic comfort food.