Chicken coconut curry soup can vary in its calorie content depending on the ingredients and amounts used in the recipe. However, a typical bowl of chicken coconut curry soup contains around 300-400 calories. The main sources of calories in this soup are the coconut milk, chicken, and any vegetables or starches included.
What are the main ingredients in chicken coconut curry soup?
The main ingredients in chicken coconut curry soup typically include:
- Coconut milk – This provides a creamy, rich base for the soup as well as some healthy fats. Depending on whether regular or light coconut milk is used, a 1/2 cup serving contains between 200-450 calories.
- Chicken – Diced chicken breast or thigh meat. A 3 ounce portion of chicken breast contains about 140 calories.
- Onion – 1/2 cup of chopped onion adds around 30 calories.
- Garlic – Minced garlic for flavor.
- Ginger – Fresh or ground ginger adds a little spicy kick.
- Spices – Spices like curry powder, coriander, cumin, turmeric, cinnamon, and red pepper flakes add lots of flavor without many calories.
- Vegetables – Common additions are carrots, bell peppers, zucchini, broccoli, cauliflower, peas, spinach. These veggies provide key nutrients as well as fiber.
- Rice or noodles – For a heartier soup, rice or noodles may be included. 1/2 cup of white rice would add about 150 calories.
Calories in coconut milk
The coconut milk used in chicken coconut curry soup can significantly impact the calorie count. Here is a breakdown of the calories in different types of coconut milk:
| Coconut milk type | Calories per 1/2 cup |
|---|---|
| Regular (full fat) coconut milk | 450 |
| Lite coconut milk | 200 |
| Coconut milk beverage (very light) | 80 |
As you can see, regular full fat coconut milk contains over twice as many calories as the lite options. So choosing a lower calorie coconut milk is an easy way to lighten up this soup.
Calories in chicken
The amount of chicken used will also impact the calorie content. Here are the calories found in different chicken portions:
| Chicken type | Calories |
|---|---|
| Chicken breast (3 oz) | 140 |
| Chicken thighs (3 oz) | 220 |
| Chicken drumstick (1 medium) | 110 |
Chicken breast contains the fewest calories by weight. Using boneless, skinless chicken breast will keep the calorie count lower vs thighs or drumsticks.
Calories in vegetables
Non-starchy vegetables like carrots, bell peppers, broccoli and zucchini contribute very few calories to chicken coconut curry soup. Here are some calorie counts for typical vegetable additions:
| Vegetable | Calories per 1/2 cup |
|---|---|
| Carrots, chopped | 25 |
| Bell pepper, chopped | 15 |
| Broccoli florets | 15 |
| Zucchini, chopped | 18 |
When veggies make up a portion of the soup, they provide bulk and nutrients without adding many calories.
Calories in rice or noodles
If rice, noodles, or another grain are included in the soup, they will bump up the calorie count more significantly. Here are the calories in 1/2 cup cooked portions of potential soup additions:
| Grain | Calories |
|---|---|
| White rice | 150 |
| Brown rice | 108 |
| Rice noodles | 174 |
| Egg noodles | 180 |
A soup loaded with rice or noodles as well as coconut milk and chicken can end up being quite high calorie. Keep portions of thesegrains small or use lower calorie brown rice to keep calories down.
Low calorie add-ins
To lighten up chicken coconut curry soup, you can also add ingredients that provide extra volume and nutrients without adding significant calories. Some options include:
- Spinach or kale – 1 cup raw adds about 10 calories
- Bean sprouts – 1 cup adds about 25 calories
- Tomatoes – 1/2 cup chopped adds about 15 calories
- Mushrooms – 1/2 cup sliced adds about 15 calories
- Hot peppers – Provide spicy flavor without calories
- Cilantro – 1/4 cup chopped is only 1 calorie
- Lime juice – Adds bright flavor, 5 calories per tablespoon
- Fish sauce – 2 tablespoons has only 10 calories
How many calories in a bowl of chicken coconut curry soup?
Considering the potential ingredients and calorie counts, a typical bowl of chicken coconut curry soup will contain:
- Chicken – 140 calories (for 3 oz breast meat)
- Coconut milk – 200 calories (using lite)
- Onion – 30 calories (1/2 cup)
- Carrots – 25 calories (1/2 cup)
- Spices & seasoning – Negligible
This leads to a total of around 395 calories per large bowl when using reasonable portions of chicken and lighter coconut milk. If regular coconut milk is used instead of lite, the total would be closer to 500 calories per bowl.
There are also many ways to adjust the ingredients to increase or reduce the calorie content. Some options include:
- Use less coconut milk – Try using 1/4 cup instead of 1/2 cup to save about 100 calories.
- Increase non-starchy vegetables – Bulk up on mushrooms, tomatoes, leafy greens.
- Add brown rice instead of white – Saves about 40 calories per 1/2 cup.
- Use chicken breast instead of thighs – Saves about 80 calories for a 3oz portion.
- Go light on oils – Sautee aromatics in broth instead of oil.
With some simple substitutions and reductions, it’s possible to make this comforting soup much lighter and keep it around 300 calories per bowl.
Nutritional benefits
While the calorie count is important, it’s also key to consider the nutrition you get from chicken coconut curry soup:
- Protein – Chicken provides lean protein to keep you full. Some recipes also add chickpeas or tofu for vegetarian protein.
- Fiber – Veggies like carrots, broccoli and spinach provide filling fiber.
- Vitamin A – Carrots and spinach supply this important vitamin for vision and immunity.
- Vitamin C – Bell peppers and tomatoes offer a dose of vitamin C.
- Iron – Spinach provides a boost of iron.
- Anti-inflammatory fats – Coconut milk supplies medium chain triglycerides that may reduce inflammation.
While keeping calories in a healthy range, chicken coconut curry soup can also provide valuable vitamins, minerals, fiber and antioxidants.
Tips for lightening up chicken coconut curry soup
Here are some easy ways to keep the calories in check with this flavorful soup:
- Use light coconut milk or limit regular coconut milk to 1/4 cup per serving
- Load up on non-starchy vegetables like mushrooms, tomatoes, spinach
- Add chickpeas or tofu for plant-based protein
- Use chicken breast instead of thighs
- Flavor with curry paste and spices instead of oils
- Skip dried fruits, coconut flakes, heavy cream as garnishes
- Use broth for simmering instead of oil
- Avoid loading up on rice, noodles or bread on the side
Conclusion
Chicken coconut curry soup can range in calories depending on the ingredients used, from around 300 to 500 calories per bowl. Choosing lighter coconut milk, increasing non-starchy vegetables, using chicken breast, and avoiding excessive rice or noodles helps keep calories in check. With flavorful spices, anti-inflammatory fats from coconut milk, and ample vegetables, chicken coconut curry soup can be a nutritious meal when portions of chicken and higher calorie ingredients are balanced.