Is Soup Healthy? Health Benefits, Best Types, and What to Avoid

When the weather turns cold or you’re looking for comforting nourishment, a warm bowl of soup often seems like the perfect choice. But is soup really as healthy as many people believe? The answer depends largely on what goes into your bowl.

Soup can be an excellent way to increase your vegetable intake, stay hydrated, and consume a nutrient-dense meal without excessive calories. However, not all soups are created equal, and some varieties may contain hidden ingredients that undermine their health benefits.

This comprehensive guide explores the nutritional value of soup, examines which types provide the most health benefits, and helps you identify ingredients that may make certain soups less healthy than they appear.

What Makes a Soup Healthy?

A healthy soup starts with nutrient-rich ingredients and avoids excessive amounts of sodium, saturated fats, and empty calories. The foundation of nutritious soup typically includes:

High-quality broth: Whether made from bones, vegetables, or lean meats, a good broth provides essential minerals and amino acids. Bone broths are particularly rich in collagen, calcium, and magnesium, while vegetable broths offer plant-based nutrients and antioxidants.

Abundant vegetables: Vegetables are the cornerstone of healthy soup, providing fiber, vitamins, minerals, and phytonutrients. The more colorful and varied your vegetable selection, the broader the range of beneficial compounds your soup will contain.

Lean proteins: Adding chicken, turkey, fish, legumes, or tofu increases the protein content, which helps with satiety, muscle maintenance, and metabolic health.

Whole grains or legumes: Ingredients like brown rice, quinoa, barley, lentils, or beans add complex carbohydrates and additional fiber, making the soup more filling and nutritionally complete.

Herbs and spices: Rather than relying on salt for flavor, healthy soups use herbs and spices that not only enhance taste but also provide anti-inflammatory and antioxidant benefits.

Health Benefits of Eating Soup

Regular soup consumption can offer several evidence-based health advantages when you choose nutritious varieties.

Supports Weight Management

Research indicates that people who regularly consume soup tend to have lower daily calorie intake compared to those who don’t. Broth-based soups, in particular, are relatively low in calories while providing substantial volume, which can help you feel satisfied without overeating.

One observational study found that regular soup consumers had lower body weight and smaller waist circumference than non-soup eaters. These individuals also demonstrated better overall diet quality, with higher protein and fiber intake and lower fat consumption.

Increases Feelings of Fullness

Soup’s high water content and volume can help promote satiety. The combination of liquid and solid food components signals fullness to your brain more effectively than dry foods alone. Additionally, fiber-rich soups slow digestion and delay gastric emptying, keeping you fuller for longer periods.

This satiety effect may be partly psychological—people often perceive soup as a filling meal—but the physical properties of soup genuinely contribute to reduced hunger between meals.

Boosts Vegetable Intake

Many people struggle to consume the recommended daily servings of vegetables. Soup provides an easy, delicious solution to this challenge. A single bowl can contain multiple servings of vegetables that might otherwise be difficult to eat in one sitting.

Higher vegetable consumption is associated with reduced risk of chronic diseases including heart disease, type 2 diabetes, certain cancers, and obesity. Vegetables provide essential nutrients including vitamins A, C, and K, folate, potassium, and various beneficial plant compounds.

Enhances Hydration

Proper hydration is essential for virtually every bodily function, from temperature regulation to nutrient transport and cognitive performance. While drinking plain water is important, you can also meet your hydration needs through water-rich foods.

Broth-based soups are typically 80-95% water, making them an excellent hydration source, especially for people who struggle to drink enough fluids throughout the day.

Provides Immune Support

The tradition of eating chicken soup when sick isn’t just folklore. Research has shown that chicken soup may have mild anti-inflammatory effects and can help clear nasal congestion. The warm liquid, steam, and nutrient content work together to support immune function and provide comfort during illness.

Bone broth-based soups are particularly rich in amino acids like glycine and proline, which support immune health, gut integrity, and tissue repair.

Types of Soup That Are Particularly Healthy

While many soups can be nutritious, certain varieties stand out for their exceptional health benefits.

Vegetable-Based Soups

Minestrone, vegetable barley, and garden vegetable soups pack maximum nutrition with minimal calories. These soups typically contain a variety of vegetables, providing diverse nutrients and antioxidants. Adding legumes like beans or lentils increases protein and fiber content significantly.

Dark leafy greens, cruciferous vegetables like broccoli and cauliflower, and colorful vegetables like carrots, bell peppers, and tomatoes each contribute unique phytonutrients that support various aspects of health.

Tomato Soup

Tomato soup deserves special mention for its high lycopene content. Lycopene is a powerful antioxidant that gives tomatoes their red color and has been extensively researched for its potential health benefits.

Studies suggest that lycopene may help protect against certain cancers, support heart health, reduce inflammation, and even protect skin from sun damage. Interestingly, cooking tomatoes increases the bioavailability of lycopene, making tomato soup an excellent way to absorb this beneficial compound.

For maximum health benefits, choose tomato soups made without excessive cream, sugar, or sodium. A simple tomato soup made with fresh tomatoes, vegetable broth, herbs, and minimal added fat provides all the benefits without unnecessary additives.

Lentil and Bean Soups

Legume-based soups are nutritional powerhouses. Lentils, chickpeas, black beans, and split peas provide substantial amounts of protein, fiber, iron, folate, and other essential nutrients. These soups are particularly beneficial for vegetarians and vegans seeking plant-based protein sources.

The high fiber content in legume soups supports digestive health, helps stabilize blood sugar levels, and promotes long-lasting fullness. Regular consumption of legumes is associated with reduced risk of heart disease and improved cholesterol levels.

Bone Broth Soups

Bone broth has gained renewed attention in recent years for good reason. Made by simmering animal bones and connective tissue for extended periods, bone broth extracts valuable nutrients including collagen, gelatin, amino acids, and minerals.

Collagen from bone broth may support joint health, reduce joint pain, improve skin elasticity, and promote gut health. The gelatin in bone broth can help protect and heal the gut lining, which is particularly beneficial for people with digestive issues.

While bone broth can be sipped on its own, it also makes an excellent base for other soups, adding depth of flavor and nutritional value.

Chicken and Turkey Soups

Poultry-based soups provide high-quality protein along with various vitamins and minerals. Chicken soup made with bones also provides some of the benefits of bone broth, including collagen and amino acids that support immune function.

The protein in chicken soup helps preserve muscle mass, supports satiety, and provides building blocks for enzymes, hormones, and other important molecules in your body.

Mushroom Soup

Mushrooms are unique in the plant world for their high content of certain nutrients typically found in animal products, including vitamin D (when exposed to sunlight) and various B vitamins. Mushrooms also contain beta-glucans, compounds that support immune function.

A mushroom soup made with a variety of mushroom types—such as shiitake, maitake, and oyster mushrooms—provides diverse beneficial compounds along with a rich, satisfying flavor.

Ingredients and Types of Soup to Limit

While soup can be incredibly healthy, certain ingredients and preparation methods can significantly diminish its nutritional value.

Cream-Based Soups

Soups made with heavy cream, full-fat milk, or excessive butter can be very high in calories and saturated fat. Popular examples include cream of mushroom, New England clam chowder, and lobster bisque.

While these rich soups are fine as occasional indulgences, they shouldn’t be your go-to choice for regular consumption. A single serving of cream-based soup can contain as many calories as a full meal, with much of that coming from fat rather than nutrient-dense ingredients.

If you enjoy creamy textures, consider healthier alternatives such as:

• Blending cooked vegetables into the soup for natural creaminess
• Using pureed white beans or cauliflower as a thickener
• Adding a small amount of Greek yogurt or coconut milk for richness
• Using cashew cream or almond milk as dairy alternatives

Canned and Instant Soups

Commercially prepared soups are convenient but often problematic from a health perspective. The primary concern is their extremely high sodium content. A single serving of canned soup can contain 700-1,200 mg of sodium—up to half of the recommended daily limit.

High sodium intake is strongly associated with elevated blood pressure, which increases risk of heart disease, stroke, and kidney disease. People who are salt-sensitive may experience blood pressure increases even with moderate sodium consumption.

Other potential issues with commercially prepared soups include:

• Added sugars to enhance flavor
• Preservatives and artificial ingredients
• Low vegetable content despite healthy marketing
• High amounts of refined carbohydrates
• Questionable quality of protein sources

If you must use canned soup, look for low-sodium or no-salt-added versions, and check the ingredient list for unnecessary additives. Better yet, batch-cook homemade soup and freeze portions for convenient, healthy meals.

Soups with Processed Meats

Soups containing bacon, sausage, hot dogs, or other processed meats may be flavorful but come with health concerns. Processed meats are classified as carcinogenic by the World Health Organization and are also high in sodium and saturated fat.

If you want meat in your soup, opt for lean, unprocessed options like chicken breast, turkey, or lean cuts of beef or pork.

Noodle Soups with Refined Pasta

While chicken noodle soup is a comfort food classic, the white pasta typically used provides little nutritional value. Refined pasta is low in fiber and nutrients, causing rapid blood sugar spikes followed by crashes that can leave you feeling hungry soon after eating.

For a healthier version, substitute whole grain pasta, brown rice noodles, or even spiralized vegetables like zucchini. These alternatives provide more fiber, vitamins, and minerals while still delivering satisfying texture.

Tips for Making Healthier Soup at Home

Creating nutritious, delicious soup at home is easier than many people think. Follow these guidelines for optimal results:

Build Flavor Without Excess Salt

Rather than relying on salt, develop depth of flavor through:

• Sautéing aromatics like onions, garlic, celery, and carrots
• Using herbs such as thyme, rosemary, bay leaves, and parsley
• Adding spices like cumin, paprika, turmeric, and black pepper
• Including umami-rich ingredients like mushrooms, tomato paste, or miso
• Finishing with a splash of acid like lemon juice or vinegar to brighten flavors

Load Up on Vegetables

Aim to make vegetables the star of your soup. Include a variety of colors and types to maximize nutritional diversity. Don’t be afraid to add more vegetables than a recipe calls for—it’s nearly impossible to overdo it.

Choose Quality Protein

Select lean, unprocessed protein sources. If using meat, consider buying organic or pasture-raised options when possible. For plant-based soups, legumes provide excellent protein along with fiber.

Make Your Own Broth

Homemade broth allows you to control sodium levels and avoid additives. Save vegetable scraps and bones in the freezer, then simmer them with water and aromatics to create flavorful, nutritious broth.

Mind Your Portions

Even healthy soup can contribute to weight gain if consumed in excessive amounts. Use a standard bowl rather than an oversized one, and pair your soup with a side salad or piece of fruit for a complete, balanced meal.

Batch Cook and Freeze

Most soups freeze beautifully, making them perfect for meal prep. Dedicate a few hours on the weekend to making large batches, then portion and freeze for quick, healthy meals throughout the month.

Special Considerations for Different Dietary Needs

Low-Carb and Keto Diets

For those following low-carb eating patterns, focus on soups featuring non-starchy vegetables, healthy fats, and protein. Avoid soups with potatoes, pasta, rice, or legumes. Cream-based soups using heavy cream or coconut milk can work well within these dietary frameworks.

Vegetarian and Vegan Diets

Plant-based soups can be incredibly nutritious when they include protein-rich legumes, whole grains, and plenty of vegetables. Ensure adequate protein by incorporating beans, lentils, tofu, tempeh, or nutritional yeast.

Gluten-Free Diets

Most soups are naturally gluten-free or easily adapted. Replace wheat-based pasta with gluten-free alternatives, and be cautious with commercial broths that may contain gluten. Thicken soups with cornstarch, rice flour, or pureed vegetables instead of wheat flour.

Low-FODMAP Diets

For people with irritable bowel syndrome following a low-FODMAP diet, choose soups carefully. Avoid onions and garlic (use infused oils instead), high-FODMAP vegetables like cauliflower and mushrooms, and legumes. Focus on carrots, zucchini, bell peppers, and other low-FODMAP vegetables.

Soup as Part of a Balanced Diet

While soup offers numerous health benefits, it works best as part of a varied, balanced diet rather than as your sole food source. Some considerations:

Complete nutrition: Ensure your soup contains adequate protein, healthy fats, and complex carbohydrates, or pair it with sides that provide these nutrients.

Caloric adequacy: Very low-calorie broth-based soups shouldn’t constitute your entire meal unless you’re intentionally restricting calories under medical supervision. Add protein and whole grains to make soup more substantial.

Nutrient diversity: Eating the same soup daily may limit your nutrient intake. Rotate different types of soups and include varied ingredients to ensure comprehensive nutrition.

Food safety: Store and reheat soups properly to prevent foodborne illness. Refrigerate within two hours of cooking, consume refrigerated soup within 3-4 days, and heat to at least 165°F (74°C) when reheating.

The Bottom Line

So, is soup healthy? The answer is a resounding yes—when made with nutritious ingredients and without excessive sodium, saturated fat, or empty calories.

Homemade soups featuring vegetable or bone broth, abundant vegetables, lean proteins, and whole grains represent some of the most nutritious meals you can eat. They support weight management, increase vegetable intake, enhance hydration, and provide diverse nutrients in an easily digestible form.

The key is being selective about the types of soup you consume. Cream-based, canned, and instant soups often contain ingredients that undermine health benefits. When possible, prepare soups at home where you control every ingredient.

Whether you’re seeking comfort food, quick nutrition, or a way to use up vegetables in your refrigerator, soup offers a versatile, satisfying solution. With endless possible combinations of ingredients, you’ll never run out of healthy, delicious options to explore.

By making soup a regular part of your diet—particularly vegetable-rich varieties—you’re likely to see benefits in weight management, overall nutrition, and even your relationship with food. Few meals offer such a perfect combination of comfort, convenience, and nutrition.

Sources:

• National Institutes of Health – Vegetable Intake and Weight Gain
• PubMed Central – Health Benefits of Vegetables
• PubMed – Soup Consumption and Body Weight
• NIH – Fiber and Satiety
• PubMed Central – Water Intake and Hydration
• NIH – Lycopene Health Benefits
• Centers for Disease Control – Sodium and Health
• PubMed Central – Bone Broth Nutrients
• NIH – Collagen Benefits
• USDA FoodData Central