The Power of Chicken Noodle Soup

When the temperatures outside are cold, the days are shorter, and the germs are spreading, it’s easy to want to turn to comfort foods. And what comes to mind more than chicken noodle soup? It’s more than just a classic dish. It can offer emotional comfort and a dose of healthy flavor. Here’s some important info about this winter staple:

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.”

Even though it is overall healthy, chicken soup is not something you should eat every day. To find out why not, click here.

One of the great things about chicken noodle soup is that you can very it to your personal taste preferences. Best of all, you can simply throw the contents in your Crockpot in the morning, and return home to a hot cup of delicious soup. Bon appétit!