⏱ 30 min total

Fish Chowder

Name: Fish Chowder
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 fillet Atlantic cod; ¾ cup, diced Potato; ¼ cup, chopped Onion; 2 dash Salt; 2 dash Black pepper; 1 cup 2% milk; 1 tsp Cornstarch; ½ tbsp Water

Per 1 serving · 639 g · 8 ingredients

Calories

425

21%
of a 2,000 cal day

Protein
52g
50% of calories
Carbs
38g
36% of calories
Fat
6.6g
14% of calories

Portion

✓ Protein-dense

At a glance

One serving of Fish Chowder (639 g) has 425 calories, with 52 g of protein, 38 g of carbohydrates and 6.6 g of fat. Most of its energy comes from protein (50% of calories). It is high in protein (104% DV), Vitamin C (31% DV) and Vitamin D (34% DV). Keep an eye on sodium and cholesterol, which provide 24% and 40% of the daily value.

Per 100 g

67cal

low energy density

Protein per 100 cal

12g

Net carbs

34g

carbs minus fiber

Fiber

3.3g

15 g sugar

High in

20%+ of the daily value

Protein104%
Vitamin C31%
Vitamin D34%
Thiamine27%
Riboflavin (B2)49%
Niacin40%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin A18%
Vitamin E10%
Folate (B9)14%
Manganese17%

Watch

20%+ of the daily value

Sodium24%
Cholesterol40%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
In a deep pan over medium-high heat, combine the cod, potato, onions, milk, salt, and pepper. Heat until nearly boiling.
2
Mix the cornstarch with water and stir it into the pan. Adjust seasoning with additional salt and pepper if desired.
3
Bring to a boil, then reduce the heat to a simmer for about 10 minutes, stirring until the mixture has thickened. Add water if the chowder becomes too thick.

Vitamins & minerals

Amounts for 1 serving (639 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	162 μg	18%
Vitamin C	28 mg	31%
Vitamin D	5 μg	34%
Vitamin E	2 mg	10%
Vitamin K	3 μg	3%
Thiamine	0.3 mg	27%
Riboflavin (B2)	1 mg	49%
Niacin	6 mg	40%
Vitamin B6	1 mg	79%
Folate (B9)	54 μg	14%
Vitamin B12	3 μg	141%
Pantothenic acid	2 mg	33%
Choline	207 mg	38%

Minerals

Nutrient	Amount	% Daily Value
Calcium	354 mg	35%
Iron	2 mg	24%
Potassium	1,830 mg	39%
Magnesium	131 mg	31%
Phosphorus	770 mg	110%
Zinc	3 mg	23%
Copper	0.2 mg	21%
Manganese	0.4 mg	17%
Selenium	83 μg	151%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	12 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	9 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	12 g	—
Leucine	4 g	—
Lycopene	0.1 μg	—
Lysine	5 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	162 μg	—
Serine	2 g	—
Starch	17 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.4 g	—
Total omega 6	0.1 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	5 μg	—

Burning 425 calories

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

81min
Walking (3.5 mph)
51min
Cycling (moderate)
35min
Running (6 mph)
60min
Swimming laps

Common questions

How many calories are in Fish Chowder?

One serving of Fish Chowder (1 serving) has 425 calories, which works out to 67 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Fish Chowder high in protein?

Yes. It has 52 g of protein per serving, and 50% of its calories come from protein (12 g of protein per 100 calories).

Is Fish Chowder keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Fish Chowder?

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

How much sugar is in Fish Chowder?

15 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 (639 g)

Calories425

% Daily Value*

Total fat 6.6g	8%
Saturated fat 3.4g	17%
Trans fat 0.2g
Cholesterol 119mg	40%
Sodium 558mg	24%
Total carbohydrate 38g	14%
Dietary fiber 3.3g	12%
Total sugars 15g
Protein 52g

* 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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