Clam Chowder vs Lentil Soup: Calories and Nutrition Compared (2026)

Clam chowder has 2.6 g of protein and 79 calories, while lentil soup has 2.9 g of protein and 53 calories. Lentil soup is higher in protein and lower in calories.

Clam chowder and lentil soup are popular choices for soup lovers. Each offers unique flavors and nutritional benefits, making them suitable for different dietary preferences.

What Is the Difference Between Clam Chowder and Lentil Soup?

Clam chowder is a creamy soup made with clams, potatoes, onions, and sometimes bacon. It is known for its rich texture and savory flavor. Lentil soup is a hearty soup made primarily from lentils, vegetables, and spices. It is often enjoyed for its nutritional value and plant-based protein content.

Clam Chowder vs Lentil Soup: Nutrition Side by Side

The following table provides a side-by-side comparison of clam chowder and lentil soup.

Nutrient (per 100 g)	New England clam chowder	Lentil soup
Calories	79 kcal	53 kcal
Protein	2.6 g	2.9 g
Carbs	8.3 g	9.5 g
Sugar	0.2 g	2.6 g
Fat	3.9 g	1.1 g
Fiber	1 g	2.9 g
Sodium	343 mg	131 mg

Which Is Better, Clam Chowder or Lentil Soup?

For weight loss: Lentil soup has 53 calories per 100 g, while clam chowder has 79 calories. Therefore, lentil soup is a better option for weight loss.

For muscle and protein: Lentil soup contains 2.9 g of protein per 100 g, compared to clam chowder's 2.6 g. Thus, lentil soup is higher in protein.

For low-carb or low-sugar: Clam chowder has 8.3 g of carbs and 0.2 g of sugar, while lentil soup has 9.5 g of carbs and 2.6 g of sugar. Clam chowder is lower in sugar.

How to Track Clam chowder and Lentil soup Accurately

Portion sizes and macronutrient content can be easily misjudged, impacting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Lentil soup has 2.9 g of protein per 100 g, while clam chowder has 2.6 g. Therefore, lentil soup has more protein.

Which has fewer calories?

Lentil soup contains 53 calories per 100 g, whereas clam chowder contains 79 calories. Thus, lentil soup has fewer calories.

What is the carbohydrate content of clam chowder?

Clam chowder has 8.3 g of carbohydrates per 100 g.

What is the carbohydrate content of lentil soup?

Lentil soup contains 9.5 g of carbohydrates per 100 g.

What is the sodium content in clam chowder?

Clam chowder has 343 mg of sodium per 100 g.

What is the sodium content in lentil soup?

Lentil soup has 131 mg of sodium per 100 g.

Key Takeaways

• Clam chowder has 79 calories per 100 g.
• Lentil soup has 53 calories per 100 g.
• Clam chowder contains 2.6 g of protein.
• Lentil soup contains 2.9 g of protein.
• Clam chowder has 8.3 g of carbohydrates.
• Lentil soup has 9.5 g of carbohydrates.