⏱ 50 min total

Chicken Wild Rice Soup

Name: Chicken Wild Rice Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: ³⁄₁₆ medium Carrots; ³⁄₁₆ stalks, large (11 inches long) Celery; ⅛ medium Onion; ¹³⁄₁₆ tbsp All-purpose flour; ⅜ cup Chicken broth; ⅜ cup Canned chicken; ¹³⁄₁₆ tbsp Sour cream; ¹⁄₁₆ tsp Salt; 0.03 tsp Black pepper; ⅛ tsp Parsley; ³⁄₁₆ cup Wild rice; ¹³⁄₁₆ tbsp Butter

Per 1 serving · 276 g · 12 ingredients

Calories

405

20%
of a 2,000 cal day

Protein
28g
28% of calories
Carbs
33g
33% of calories
Fat
18g
40% of calories

Portion

At a glance

One serving of Chicken Wild Rice Soup (276 g) has 405 calories, with 28 g of protein, 33 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (56% DV), Vitamin A (27% DV) and niacin (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 43% and 23% of the daily value.

Per 100 g

147cal

low energy density

Protein per 100 cal

6.9g

Net carbs

30g

carbs minus fiber

Fiber

2.9g

2.3 g sugar

High in

20%+ of the daily value

Protein56%
Vitamin A27%
Niacin31%
Vitamin B625%
Vitamin B1239%
Iron27%

Good source of

10–19% of the daily value

Dietary fiber10%
Riboflavin (B2)15%
Folate (B9)12%
Choline15%
Potassium10%
Magnesium19%

Watch

20%+ of the daily value

Sodium33%
Saturated fat43%
Cholesterol23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min

1
Melt the butter in a Dutch oven over medium-high heat. Add the chopped carrots, celery, and onion; cook and stir until tender.
2
Stir in the flour until well blended; cook until bubbly. Gradually add the chicken broth, stirring constantly. Bring to a boil and cook for 1-2 minutes until thickened.
3
Add the canned chicken, sour cream, salt, pepper, parsley, and wild rice. Return to a boil, then reduce heat and simmer uncovered for 20 minutes, stirring occasionally, until the wild rice is tender.

Vitamins & minerals

Amounts for 1 serving (276 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	239 μg	27%
Vitamin C	3 mg	3%
Vitamin D	0.3 μg	2%
Vitamin E	1 mg	6%
Vitamin K	11 μg	9%
Thiamine	0 mg	2%
Riboflavin (B2)	0.2 mg	15%
Niacin	5 mg	31%
Vitamin B6	0.3 mg	25%
Folate (B9)	47 μg	12%
Vitamin B12	1 μg	39%
Pantothenic acid	0.5 mg	9%
Choline	82 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	54 mg	5%
Iron	2 mg	27%
Potassium	458 mg	10%
Magnesium	80 mg	19%
Phosphorus	313 mg	45%
Zinc	4 mg	38%
Copper	0.2 mg	25%
Manganese	1 mg	25%
Selenium	19 μg	34%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	424 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	1,076 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.2 g	—
Galactose	0.1 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0.1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	132 μg	—
Serine	0.3 g	—
Starch	0.2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.2 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 405 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Chicken Wild Rice Soup?

One serving of Chicken Wild Rice Soup (1 serving) has 405 calories, which works out to 147 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Chicken Wild Rice Soup high in protein?

It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chicken Wild Rice Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken Wild Rice Soup?

767 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken Wild Rice Soup?

2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (276 g)

Calories405

% Daily Value*

Total fat 18g	23%
Saturated fat 8.6g	43%
Trans fat 0.4g
Cholesterol 70mg	23%
Sodium 767mg	33%
Total carbohydrate 33g	12%
Dietary fiber 2.9g	10%
Total sugars 2.3g
Protein 28g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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