New England Clam Chowder (Cup)

What's in the New England Clam Chowder (Cup)?

At 230 calories per serving, the New England Clam Chowder (Cup) represents about 12% of a 2,000-calorie daily intake. On the macronutrient side, roughly 16% of those calories come from protein, 59% from fat, and 30% from carbohydrates — a profile typical of Red Lobster's Soup section. Sodium is often the line to watch with sit-down chain entrees, and this dish delivers 940mg, or about 41% of the FDA's daily reference value. If you're watching salt, pairing the New England Clam Chowder (Cup) with a side salad (dressing on the side) and water rather than a sweetened beverage is the standard mitigation. Like most items at Red Lobster, the dish is built for shareable portions and is plated at restaurant scale rather than a strict single serving. Boxing half of it before you start is one of the simplest ways to bring the per-meal calorie load down meaningfully without giving up the experience.

How this fits a 2,000-calorie day

One serving of the New England Clam Chowder (Cup) supplies 230 calories, which represents roughly 12% of a 2,000-calorie reference day. That is on the lighter side for a sit-down restaurant entrée and gives a comfortable margin to add a starter, a side, or even dessert without crowding the day's caloric budget.

The macronutrient split lands at roughly 15% protein, 28% carbohydrate and 56% fat by calorie share — a useful frame because raw gram counts often understate how much of a dish's energy actually comes from fat. Protein delivery at 9g is in the ordinary mid-range for the category — enough to anchor a meal, not high enough to be the dish's selling point.

Sodium clocks in at 940mg, or about 41% of the FDA's 2,300mg daily reference value. That is on the higher end for a single restaurant serving. It still fits a normal day if other meals are light, but two restaurant meals in a row at this sodium level will add up quickly.

Allergen profile

Milk Wheat Shellfish

The New England Clam Chowder (Cup) is flagged for Milk, Wheat and Shellfish in the chain's posted allergen panel. The dairy component is most often in the sauce, the cheese topping or the butter used to finish the plate; an unsauced or sauce-on-the-side preparation can sometimes reduce — but rarely eliminate — the exposure. Wheat exposure typically comes from breading, pasta, the bun or batter; chains that publish gluten-friendly menus list specific substitution paths. Shellfish presence means shared fryers and shared prep surfaces are likely; a shellfish-allergic guest should ask for confirmation that the protein is cooked on a dedicated surface. Cross-contact in a shared kitchen is always possible, so when in doubt, ask the floor manager.

How it stacks up against the casual-dining category

Across the 14 Soup entries we track in this category — averaging 253 calories and 1,287mg sodium per serving — the New England Clam Chowder (Cup) at Red Lobster sits roughly 9% lighter than the category average. It also delivers 347mg less sodium than the typical Soup item we list, which is the more useful number if you're cross-shopping menus on the way to a reservation.

For direct cross-shopping, here are the closest Soup matches we track at competing chains:

Ordering strategy

If the New England Clam Chowder (Cup) is the entrée you want, the highest-leverage adjustments are usually the ones that change the surrounding meal rather than the dish itself. Because the entrée itself is moderate, you have headroom for an appetizer or a starter side without dropping into restrictive territory — useful for a longer dinner where the goal is to stretch the meal rather than minimize it. Sauces, dressings and finishing oils are routinely the largest hidden source of calories on a casual-dining plate; getting them on the side gives you direct portion control without changing the dish you actually want to eat.

Ingredients summary

Clams, potato, cream broth

The bottom line

The New England Clam Chowder (Cup) from Red Lobster is a light entry on the chain's menu at 230 calories and 940mg of sodium per serving. Protein content is on the lower side for an entrée — pairing with a protein-forward side or starter is the obvious adjustment. Anyone tracking sodium specifically — including most people on blood-pressure medication — should weigh this dish against the chain's lower-sodium options on the same menu before committing.