New England clam chowder is a traditional favorite of the region. It is a hearty filling soup that is full of flavor and can be enjoyed as a meal. While New England clam chowder may be one of your favorite foods, it is high in fat and calories. You should limit your serving size and consider recipe substitutions when making it at home.
Types of Fats
MayoClinic.com reports that no more than 35 percent of your total calories should come from fat. For example, if you follow an 1,800 calorie diet, you can have up to 630 calories from fat. New England clam chowder contains ingredients that are high in fat such as heavy cream, bacon and butter. These ingredients add unhealthy saturated fat to the soup. This type of fat raises your LDL, or "bad," cholesterol which may lead to heart disease. Saturated fat should not take up more than 10 percent of your total calories for the day. Canned New England clam chowder contains around 5 g of fat and 1 g of saturated fat per 1-cup serving.
Calories
A 1-cup serving of prepared New England clam chowder provides about 180 calories. Your calories will be increased if you add crackers or if you eat a bread bowl with your soup. Most calories in the chowder come from carbohydrates. A serving of soup offers around 104 calories from carbs, 31 from protein and 45 calories from fat.
Carbohydrates
Carbohydrates are the main energy source of your diet. According to MayoClinic.com, 45 percent to 65 percent of your daily calories should come from carbs. If you are following an 1,800 calorie diet, you should eat 810 to 1170 calories from carbohydrates each day. Carbs in New England clam chowder come from potatoes and diary products.
Protein
Protein is essential in your diet for muscle tissue. About 10 percent to 35 percent of your daily calories should come from protein. This is equal to 180 to 630 calories from protein, on an 1,800 calorie diet. Protein in chowder comes from dairy, clams and bacon.
Healthy Recipe Tips
Canned New England clam chowder can be high in fat and sodium. If you purchase pre-made chowder, select varieties that are reduced fat and low in sodium. You can make a few changes in your favorite chowder recipe to reduce some of the fat and calories. Replace the pork bacon with turkey bacon to cut out some of the saturated fat. Cut half of the heavy cream out and use 1 percent milk instead. Saute the veggies with olive oil, which has heart-healthy monounsaturated fat. These minor changes will leave your New England clam chowder hearty and full of flavor without all of the fat and calories.
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