Key takeaways:
Soup isn’t a magic weight-loss solution, but it can help support your weight goals.
The best soup for weight loss is broth-based soup that contains vegetables, legumes, and/or lean proteins. The fluid, protein, and fiber help increase fullness, curb cravings, and reduce overall calorie intake.
Not all soups help with weight loss. Cream-based soups high in saturated fat are calorie-dense, and can contribute to weight gain.
When it comes to comfort food, few dishes are as universally loved as a warm bowl of soup. Soup can soothe you on a cold day, or when you’re under the weather. Soup can also be part of a weight-loss approach. So what’s the best soup for weight loss? And which soups should you limit or avoid? Let’s dive in.
Is soup good for weight loss?
Yes, soup can support weight loss.
Research shows a link between eating soup regularly and a lower risk of obesity. Studies also suggest that people who eat soup have a lower body weight, a smaller waist circumference, and consume fewer calories overall than people who rarely eat soup.
Of course, these benefits really depend on the type of soup.
Broth-based soups are better for weight loss than cream-based soups. This is because broth-based soups are usually lower in calories. And the best soups for weight loss are those packed with fiber and protein-rich ingredients (think: vegetables, legumes, whole grains, and lean proteins).That’s because they’re filling, satisfying, and nutrient-rich.
(Note that some vegetable soups are thick because they’re puréed in a blender. These soups may still be low in calories. These are different from thick, high-calorie soups made with cream or butter.)
How can soup help with weight loss?
No food is a magic bullet for weight loss. But there are a few different ways that soup can support weight loss and weight management.
Water content
Broth-based soups contain a lot of water, which is filling and may help you eat less. But it’s important to note that studies on whether water helps with weight management have mixed results. Some show promise, while others show no effect.
No matter what, including fluids in your meals contributes to hydration, which is good for your overall health.
The healthiest canned soups: Some canned soups can be very nutritious. Especially if you know which ingredients to look for — and which to avoid.
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High fiber
Soups that contain vegetables, legumes, and/or whole grains provide beneficial fiber. Fiber is important for your overall health. And fiber has benefits specific to weight loss, including:
Decreasing calorie absorption, since the body doesn’t absorb fiber
Lowering your appetite, likely because of fiber’s effect on certain hormones
Maintaining a healthy diversity of bacteria in your gut, which is linked to less weight gain
High protein
Like fiber, protein has benefits for weight loss, including:
Helping you feel full longer, which may lead to eating less throughout the day
Stabilizing your appetite by decreasing levels of ghrelin, the hormone that makes you feel hungry
Preventing the blood sugar spikes that can lead to food cravings
Increasing the amount of calories your body burns, since digesting protein burns more calories than digesting carbohydrates or fat
Lower in calories
Broth-based soup has low energy density. That means it has fewer calories per serving than many other foods, but is still satisfying and filling. Soups that are high in fiber and protein but low in fat are particularly filling for relatively few calories.
Which soups are best for weight loss?
The best soups for weight loss are those that contain some combination of these ingredients:
Vegetables or fruit (like in butternut squash and apple soup): Veggies and fruits provide fiber, vitamins, minerals, and antioxidants.
Beans, split peas, or lentils: Legumes are high in both protein and fiber.
Tofu or edamame: These soy foods are not only high in protein, but they’re also the only legumes that are a complete protein. This means they contain all nine amino acids your body needs but cannot make by itself.
Whole grains: Examples of fiber-rich whole grains are brown rice, quinoa, farro, and barley.
Lean proteins, such as chicken, fish, or meat: These provide nutrients like iron, zinc, and B vitamins.
When you’re choosing a soup, try to choose a broth-based one with at least one source of protein and one source of fiber. Examples include:
Vegetable soup: Add beans or shredded chicken for extra protein.
Miso soup: Miso is a fermented food, which supports gut health. Add tofu to increase the protein.
Chicken noodle soup: Try a twist on the classic by swapping in whole wheat, soba (buckwheat), or brown rice noodles to increase the fiber.
Black bean soup: Black beans are full of protein. And they contain resistant starch, a type of prebiotic fiber that supports satiety (fullness), slower digestion, and good gut health.
Minestrone soup: The tomato broth base contains the antioxidant lycopene. It also has vitamin C to help your body absorb the iron from the beans.
Mushroom barley: To maximize the fiber, use whole-grain barley (also called “pot barley”) instead of pearled barley, which is refined.
Lentil soup: If you prefer a smoother, blended soup, red lentils are best. Green or brown lentils are perfect if you like a chunkier texture.
Keep in mind that if you’re having soup as your full meal, you’ll want to make sure it has enough calories to satisfy you. Aiming for around 400 to 500 calories is usually a good guideline.
Other low-calorie vegetable soups — such as butternut squash or roasted red pepper soup — contain fiber, but they don’t have enough calories or protein to be a satisfying meal on their own. These soups usually have about 100 calories per serving. It’s best to think of these soups as an appetizer or a side dish.
And remember, soups don’t need to be homemade to be nutritious. Canned soups can be a good option, too. Just be sure to keep an eye on sodium content, since many canned soups have a lot. It’s best to choose soups with fewer than 400 mg of sodium per serving.
Can soup cause weight gain?
Any food can cause weight gain if you eat high amounts of it. But cream-based or coconut milk- based soups are high in saturated fat and calories. Eating them from time to time is fine. But having them regularly as part of a high-calorie diet can lead to weight gain.
Examples of creamy soups to limit include:
Broccoli cheddar
Cream of chicken
Leek and potato
Coconut curry
Here’s a comparison of calories in chicken soup made with broth, cream, and coconut milk:
Broth-based canned chicken noodle soup has 62 calories per cup.
Canned cream of chicken soup has 117 calories per cup.
Canned coconut chicken soup has 149 calories per cup.
Frequently asked questions
Soup doesn’t reduce belly fat. There’s no food that can melt fat from a specific body area. But eating some broth-based soups as part of a balanced diet may help support your weight goals. To reduce belly fat, it’s important to eat a balanced diet and get regular exercise.
It depends on the type of tomato soup. A simple blend of water, tomatoes, and salt makes a low-calorie, nutrient-rich soup. But it’s low in protein. Pairing it with protein-rich foods can help you feel full and satisfied. Note that some tomato soups (like bisque) are cream-based, not broth-based. Those soups are usually very high in fat and calories. So make sure you check the label.
Weight loss is a complex process. For some people, cutting calories and adding broth-based, high-protein soups may help with weight loss. But weight loss depends on many factors, including overall diet, amount of physical activity, and health conditions. Your hormones, medications, and ability to cook (access to a kitchen, cooking skills, affordable groceries) also play a role. If you’re struggling with weight goals, it may be helpful to work with a dietitian or nutritionist to come up with a personalized plan.
Soup doesn’t reduce belly fat. There’s no food that can melt fat from a specific body area. But eating some broth-based soups as part of a balanced diet may help support your weight goals. To reduce belly fat, it’s important to eat a balanced diet and get regular exercise.
It depends on the type of tomato soup. A simple blend of water, tomatoes, and salt makes a low-calorie, nutrient-rich soup. But it’s low in protein. Pairing it with protein-rich foods can help you feel full and satisfied. Note that some tomato soups (like bisque) are cream-based, not broth-based. Those soups are usually very high in fat and calories. So make sure you check the label.
Weight loss is a complex process. For some people, cutting calories and adding broth-based, high-protein soups may help with weight loss. But weight loss depends on many factors, including overall diet, amount of physical activity, and health conditions. Your hormones, medications, and ability to cook (access to a kitchen, cooking skills, affordable groceries) also play a role. If you’re struggling with weight goals, it may be helpful to work with a dietitian or nutritionist to come up with a personalized plan.
The bottom line
Soup can be good for weight loss. This is especially true when the soup contains nutrient-rich, low-calorie ingredients. Try to choose broth-based soups packed with vegetables, legumes, whole grains, and/or lean proteins. These soups will keep you satisfied, and can help support your weight-loss or weight-management goals.
Why trust our experts?
References
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