Can I eat clam chowder on keto?

In this article, we are going to discuss and answer the question “Can I eat clam chowder on keto?”. I will also define clam chowder, the nutritional information, and the ingredients it includes with an analysis of the high carbs ingredients with some substitutes. I will also suggest some flavors to clam chowder with a bonus recipe that is a low keto in place of the traditional clam chowder.

Can I eat clam chowder on keto?

With traditionally made clam chowder, you can not have them on a keto diet. The soup is high in carbs, a can of clam chowder of 539 grams contains 42 grams of carbs and 27 grams of net carbs.

What is clam chowder?

Clam chowder is a soup containing clam, flour,  potatoes, pork, and onions. Chowder means that the soup is more chunky, creamy, and thick. There also might be cream and tomatoes to be added. It originated in New England.

What is the nutritional information of clam chowder?

Clam chowder nutritional information in a cup serving is as follows:

  • Calories 134 kcal
  • Total fat 3.4 grams
  • Saturated fat 2.1 grams ( 10% of DV)
  • Cholesterol 14.4 milligrams  ( 4% of DV)
  • Sodium 1000.8 milligrams (41% of DV)
  • Potassium 384 milligrams (10% of DV)
  • Total Carbohydrate 19 grams (6% of DV)
  • Dietary fiber 2.9 grams (11% of DV)
  • Sugar 4 grams
  • Protein 7 grams

 %DV is the percent daily value based on 2000 calories.

What are the high carbs ingredients in clam chowder?

Clam contains potatoes and flour that make them high in carbs.

Potatoes 

Potatoes are non-keto friendly and should be avoided on keto. One medium potato contains 34.8 grams of carbs. Potatoes are rich carbs food and can be replaced with cauliflowers in the soup. 

Cauliflower can be chopped to mimic the similar consistency of potatoes. They are great low-carb vegetables. You can also add cucumber, lettuce, celery, white mushrooms, spinach, broccoli, and zucchini.

Although the most similar vegetable to a potato would be mushrooms or cauliflower in terms of consistency and have a much milder taste than the rest of the vegetables.

Flour 

Flour is another ingredient that is high in carbs and should be avoided on keto. Flour is used as a thickener for clam chowder soup. Flour contains 95 grams of carbs in a cup of flour. It can be replaced with another thickener that is keto friendly. 

I talked about it before, xanthan gum is a great alternative that can be used as a thickener for clam chowder. You can also use mascarpone cheese that has a similar consistency to heavy cream.

 What other flavors I can add instead of clam to the clam chowder?

Even though the original flavor of clam chowder is clam.

If you are a seafood lover, you can use multiple seafood options for your dish. You can add fish, shrimp, or salmon.

If you are allergic to clam chowder, you should stay away from any product that contains clam juice in its ingredients. You can use chicken or vegetable broth.

How can I make a low-carb version of clam chowder?

You can make a lower carbs clam chowder version that is good and nutritious. It contains 9 grams of carbs.

It contains the following: bacon, onion, garlic, kosher salt, ground black pepper, celery root, clam juice, raw chopped clams, water, mascarpone cheese, butter, and parsley.

You can check the recipe here.

As you can see, the author replaced the high carbs ingredients like potatoes and flour. They included celery instead of potatoes, a much lower carbs option. As a thickener, they added mascarpone cheese.

A bowl contains 7 grams of net carbs, which can be further reduced by switching celery with cauliflower florets. 

What are other low carbs soup alternatives?

You can still enjoy soups on keto. The taste of satisfying soup on a cold is just what you need. There are many flavors of soups from broccoli, cheddar, squash, chili, chicken, zucchini, mushrooms, asparagus, cauliflower, cabbage,  and many more. You can check the recipes here.

Conclusion 

In this article, we discussed and answered the question “Can I eat clam chowder on keto?”.I also defined clam chowder, the nutritional information, and the ingredients it includes with an analysis of the high carbs ingredients with some substitutes. I also suggested some flavors to clam chowder with a bonus recipe that is a low keto in place of the traditional clam chowder.

References 

https://www.delish.com/cooking/g4824/keto-soup-recipes/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.