Clam Chowder
Good nutritional profile
Creamy soup with clams and potato.
New England clam chowder is a thick soup of chopped clams, diced potato, onion and bacon simmered in broth and finished with milk or cream, often thickened with a little flour. The clams add protein, iron and vitamin B12, while the cream and bacon add saturated fat, and the broth and clams make it salty. A 350 g bowl is about 280 kcal before oyster crackers.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5g | 8.9% |
| Fat | 4g | 5.7% |
| Carbs | 7g | 2.3% |
| Simple Sugars | 2.45g | Estimate |
| Complex Carbs | 4.55g | Estimate |
| Water | 82g | 3.3% |
| Calories | 80 | 3.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.14 | g | 10.7% |
| Monounsaturated | 1.22 | g | 4.9% |
| Polyunsaturated | 0.33 | g | 2.5% |
| Omega-3 | 0.099 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 0.231 | g | Estimate |
| Trans | 0.09 | g | 4.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.6 | mg |
| Vitamin E | 0.21 | mg |
| Selenium | 4.74 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 59.5 | mcg | 6.6% |
| vitamin B1 | 0.044 | mg | 3.7% |
| vitamin B2 | 0.069 | mg | 5.3% |
| vitamin B3 | 0.54 | mg | 3.4% |
| vitamin B6 | 0.091 | mg | 5.4% |
| vitamin B9 | 6.57 | mcg | 1.6% |
| vitamin B12 | 0.872 | mcg | 36.3% |
| vitamin C | 3.6 | mg | 4.0% |
| vitamin D | 0.23 (9 IU) | mcg | 1.5% |
| vitamin E | 0.212 | mg | 1.4% |
| vitamin K | 2.39 | mcg | 2.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 42 | mg | 4.2% |
| iron | 0.4 | mg | 2.2% |
| magnesium | 13.1 | mg | 3.3% |
| phosphorus | 72.1 | mg | 10.3% |
| potassium | 201 | mg | 7.7% |
| sodium | 289 | mg | 12.6% |
| zinc | 0.318 | mg | 2.9% |
| copper | 0.073 | mg | 8.1% |
| manganese | 0.078 | mg | 3.4% |
| selenium | 4.74 | mcg | 8.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 137 | mg | 19.6% | 151% |
| Isoleucine | 224 | mg | 16.0% | 131% |
| Leucine | 385 | mg | 14.1% | 111% |
| Lysine | 354 | mg | 16.9% | 130% |
| Methionine | 170 | mg | 16.2% | 130% |
| Phenylalanine | 409 | mg | 23.4% | 176% |
| Threonine | 208 | mg | 19.8% | 146% |
| Tryptophan | 68 | mg | 24.3% | 181% |
| Valine | 266 | mg | 14.6% | 117% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Fresh clams, or canned clams with juice 500 g
- Bacon, diced 100 g
- Onion, finely chopped 1
- Celery stalks, diced 2
- Potatoes, peeled and cubed 400 g
- Plain flour 2 tbsp
- Whole milk 300 ml
- Double cream 200 ml
- Bay leaf 1
- Salt and pepper to taste
Instructions
- 1
If using fresh clams, steam them in a little water until they open, then remove the meat and reserve the strained liquid.
- 2
Fry the bacon in a heavy pot until crisp, then add the onion and celery and soften for 5 minutes.
- 3
Stir in the flour and cook for 1 minute, then gradually whisk in the reserved clam juice and 300 ml water.
- 4
Add the potatoes and bay leaf, bring to a simmer and cook until the potatoes are tender, about 15 minutes.
- 5
Pour in the milk and cream, add the chopped clams and heat gently without boiling for 3 to 4 minutes.
- 6
Season with salt and pepper, remove the bay leaf and serve with crackers or crusty bread.