Health Update: Health Update: Is chicken noodle soup healthy? What experts think. – What Experts Say– What Experts Say.
Why flu season hits young kids the hardest
Autumn marks the start of respiratory virus season, when colds, flu, and other infections spread rapidly through schools and homes.
unbranded – Lifestyle
Few foods feel as instantly comforting as a hearty bowl of chicken noodle soup, especially during cold weather or illness. And its savory aroma, gentle steam and familiar flavors often evoke memories of childhood, home kitchens and being cared for while sick.
Across different cultures, chicken noodle soup is also often regarded as a “feel-better” food that’s served during colds, flu or simply on a chilly day. “It’s warm, comforting, mild and easy to digest – like wrapping yourself in a cozy blanket for the inside of the body,” says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice.
But comfort alone doesn’t determine whether a food is truly healthy. The ingredients used, how the soup is prepared and how often it’s eaten all influence its nutritional value within a balanced diet.
What is chicken noodle soup?
Chicken noodle soup “is a broth-based soup that is typically made with chicken, noodles, vegetables and herbs,” explains Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University.
While recipes vary, most versions include chicken (often breast or thigh meat), egg or wheat noodles, carrots, celery, onions and herbs such as parsley or thyme. The soup is usually simmered gently, allowing flavors to develop while creating the savory broth.
Homemade soup offers the most control over ingredients and portion size, and often includes more vegetables and larger pieces of chicken. Fresh, store- or restaurant-bought soups may balance convenience and quality, while canned varieties are the most shelf-stable but typically rely on higher sodium levels, preservatives and usually have less to offer nutritionally.
Is chicken noodle soup good for you?
Regardless of the variety, chicken noodle soup can provide meaningful nutritional benefits, particularly when made with whole ingredients. For instance, chicken supplies high-quality protein, “which supports immune function, tissue repair and helps preserve muscle,” says Young. In fact, a typical serving of the soup contains roughly 7 to 15 grams of protein.
The vegetables commonly used in chicken noodle soup also contribute many important micronutrients. Carrots, for example, provide beta-carotene, which the body converts into vitamin A to support immune health and vision. Celery and onions offer vitamin C and potassium, which support cellular function and fluid balance. “These and other commonly-used vegetables also provide antioxidants and phytonutrients that may help modulate inflammation,” adds Young.
The broth itself plays a role as well. “Warm liquids can help thin mucus and ease congestion, and the fluid won’t irritate a sore throat,” says Bonci. “The broth also provides fluids and electrolytes, which are especially helpful when fever, sweating or poor appetite increase dehydration risk,” adds Young.
Calorie-wise, chicken noodle soup is generally considered moderate, with 1 cup typically containing between 80 and 150 calories depending on noodle content, fat and added oils. Chicken noodle soup also has the benefit of being easy to digest. “Its low fat content, soft textures and mild flavors make it easier to tolerate when appetite is reduced or digestion feels off,” says Young.
Plus, “feeling cared for, warm and nourished can also reduce stress, which further supports immune function and recovery,” adds Young.
Can you eat chicken noodle soup every day?
While chicken noodle soup can certainly fit into a healthy diet, eating it daily requires caution. At 700 to 900 milligrams per serving, sodium is the primary concern, “especially with canned or packaged varieties, which may contain half or more of a day’s sodium in one serving,” says Young. Consistently high sodium intake may contribute to elevated blood pressure, fluid retention and bloating.
“Herbs are a great substitution option, and celery seed works well to provide flavor without added sodium,” suggests Bonci.
The noodles can also be a consideration. Traditional egg noodles are refined carbohydrates with relatively low fiber, which may contribute to blood sugar spikes when eaten frequently. “For those being mindful of carbs, use fewer noodles and more vegetables,” advises Bonci. “Rice noodles, rice or bean-based pastas can also be great alternatives.”
It’s also worth noting that “some commercial soups are also low in vegetables and protein, making them less nutritionally balanced,” adds Young. “And homemade or lower-sodium versions offer more vegetables, higher-quality protein and better control over salt.”