Clam Chowder — 82 kcal

New England clam chowder is liquid comfort in a bread bowl — a thick, creamy soup that has warmed the docks of Boston, Portland, and Cape Cod since the 18th century. At just 82 kcal per 100 g, it is surprisingly lean: 4.5 g of protein, 3.5 g of fat, 8 g of carbohydrates, and 0.6 g of fiber. French, British, and Portuguese fishing communities all contributed to its evolution, but the New England version — cream-based, never tomato-based (that is Manhattan chowder, and suggesting it in Boston may get you escorted out) — is the definitive American original. The 80 g of water gives it that spoonable richness that makes a bowl of chowder feel like a complete meal on a cold day.

What's Inside

Vitamin B12 is clam chowder's nutritional showpiece at 5.4 mcg per 100 g (225% DV) — clams are the single richest common food source of B12, essential for nerve myelination, DNA synthesis, and red blood cell formation. Iron (2.8 mg, 16% DV) is another clam contribution, present in the highly bioavailable heme form. Selenium (12 mcg, 22% DV) activates antioxidant enzymes. Sodium (580 mg, 25% DV) is notable — a product of the briny clams, added salt, and sometimes bacon or salt pork in the base. Calcium (55 mg, 6% DV) from the cream supports bone health. Potassium (220 mg) contributes to cardiovascular function. Clams also provide significant omega-3 fatty acids and zinc not reflected in the headline figures — making chowder considerably more nutritious than most cream-based soups.

Getting It Right

Start with a base of diced salt pork or bacon, rendered slowly until crispy — this fond is the flavor foundation of everything that follows. Sauté diced onion and celery in the rendered fat until translucent. Add diced potatoes (Yukon Gold hold their shape best), clam juice, and enough water to barely cover. Simmer until the potatoes are just tender — about 12 minutes. Add chopped clams (fresh littlenecks or quahogs are ideal; canned chopped clams are perfectly acceptable) and heavy cream. The critical rule: never boil after adding the cream and clams — boiling toughens the clams into rubber and can break the cream. Simmer gently for 5 minutes, season with white pepper and a tiny pinch of thyme. Chowder improves overnight in the refrigerator as the flavors meld — reheat very gently over low heat. Serve with oyster crackers or in a sourdough bread bowl for the classic Boston waterfront experience.