Chicken noodle soup is often considered a light and healthy meal, but its fat content depends entirely on how it is prepared. While generally perceived as a simple, clear broth with lean protein and vegetables, the fat content can vary significantly based on key ingredient choices. Determining if the soup is low fat requires looking closely at the source of the broth and the type of chicken used.
Key Components That Determine Fat Levels
The primary sources of fat in chicken noodle soup are the chicken itself and the broth base. Dark meat (thighs and drumsticks) contains naturally higher fat content than white meat (breast). For instance, a 3.5-ounce portion of skinless chicken breast contains approximately 2 grams of total fat, compared to around 8 grams in a comparable portion of skinless chicken thigh.
Leaving the skin on the chicken during cooking significantly increases the fat that renders into the broth, as chicken skin is mostly fat that floats to the surface. The broth’s composition also contributes to the final fat level. While homemade broth naturally contains rendered fat from simmering bones, some recipes call for adding oil or butter to sauté aromatics like carrots, celery, and onions.
Analyzing Fat Content in Commercial vs. Homemade Soup
The nutritional profile of chicken noodle soup differs substantially between commercial products and homemade versions. Canned, condensed chicken noodle soup is often low in total fat, typically containing around 2.5 grams of fat per serving. However, these commercial soups are often high in sodium, sometimes containing nearly half of the recommended daily limit in a single serving.
Homemade soup recipes offer complete control over ingredients, though fat content can range widely. A recipe using bone-in, skin-on chicken and un-skimmed broth may contain a higher fat level, sometimes around 9 grams per serving. Conversely, if prepared with lean ingredients, a light homemade version can have a total fat content well below that of many canned varieties. Home cooks can minimize fat while avoiding the high sodium and additives often found in processed commercial options.
When buying commercial soups, carefully check the nutrition label for total fat and saturated fat content per serving. The ingredient list may not specify the cut of chicken used, often resulting in a mix of white and dark meat that affects the final fat level. Restaurant or deli soups are especially variable, sometimes utilizing fattier cuts of meat or adding cream or oil for richness. A homemade soup prepared with lean breast meat and a well-skimmed broth is almost always the lowest fat option.
Practical Methods for Reducing Fat in Preparation
Achieving a low-fat chicken noodle soup involves controlling ingredients and employing specific cooking techniques. The most direct method is to use only boneless, skinless chicken breast, which contains the least amount of fat. This choice prevents the higher fat found in dark meat or rendered from the skin from entering the broth.
When making broth from scratch, chilling the finished liquid is a highly effective technique. As the broth cools, the rendered fat rises to the surface and solidifies into a firm layer. This hardened fat can then be easily lifted off and discarded, leaving behind a clear, low-fat broth. This method removes the fat without sacrificing the flavor extracted during the long simmer.
For the initial cooking of aromatic vegetables, such as celery and carrots, oil can be eliminated entirely. Instead of sautéing them in butter or oil, use a small amount of water or low-sodium, fat-free commercial broth to soften the vegetables (water-sautéing). This step prevents the addition of extra fat calories at the start of preparation. Using a low-sodium, fat-free chicken broth as the foundation also helps ensure the final product is low in both fat and sodium.