Is Soup Good for Weight Loss? Best Picks & Sodium Tips

Quick Answer

Yes—soup can be great for weight loss, especially broth-based, veggie-heavy soups with lean protein. Soups have low energy density (few calories per gram) thanks to their high water content, which helps you feel full on fewer calories. Studies also show that enjoying a small bowl of low-energy-dense soup before a meal can reduce how much you eat at that meal. Choose lower-sodium options and skip heavy cream toppings to keep soup weight-loss friendly. Sources

Key Takeaways (AEO)

• Why soup helps: Water + fiber = lower energy density → more volume and fullness for fewer calories. Energy density research
• Best choices: Broth/tomato-based veggie soups with chicken, turkey, beans, or lentils.
• Watch-outs: Creamy/cheesy soups and big add-ons (cream, bacon, large cheese/crouton piles) raise calories fast.
• Sodium check: Canned/restaurant soups can be salty; look for low-sodium options or dilute and add extra veggies. FDA/AHA guidance
• Make it a meal: Aim for 20–35 g protein by adding beans, lentils, chicken, turkey, or tofu; pair with a side salad or fruit.

Why Soup Works for Weight Loss (Energy Density 101)

“Energy density” = calories per gram. Lower the energy density, and you can eat a bigger, more satisfying portion for the same calories. In classic studies, adding water into foods (e.g., making soup) increased fullness and reduced later calorie intake more than just drinking water alongside solids. See Rolls et al.

Best Soups for Weight Loss (and What to Limit)

• Great picks:
  • Chicken & vegetable, turkey & kale, minestrone (heavy on veg/beans), tomato-basil, cabbage soup, miso with tofu/veg.
  • Protein boosters: shredded chicken/turkey, extra-firm tofu, white beans, lentils.
  • Fiber boosters: carrots, celery, zucchini, tomatoes, cabbage, spinach, mushrooms, cauliflower rice.
• Limit/modify:
  • Rich cream/cheese-based soups (e.g., chowders, broccoli cheddar) → make “lighter” with evaporated skim milk or blend part of the veg for creaminess.
  • Instant ramen/ultra-processed options high in sodium/fats—add frozen veg, lean protein, and use only part of the seasoning packet.

How to Use Soup Strategically

1. Pre-meal “soup starter” (AEO): Have 1–1½ cups of low-energy-dense veggie soup before your main course to help reduce total meal calories. Preload studies
2. Make it a meal: Build a big bowl with lean protein + lots of veggies. Add a small portion of whole grains (barley, quinoa) if you need extra carbs for training.
3. Sodium savvy: At the store, compare labels. As a quick guide, 5% DV sodium or less per serving is low; 20% DV or more is high. Look for “low-sodium” or Heart-Check options when possible. FDA/AHA
4. Batch & freeze: Cook once, freeze in single portions for fast, portion-controlled lunches.

3 Quick, Lighter Soup Ideas

• Chicken & Veggie (15-minute): Sauté mirepoix, add low-sodium broth, rotisserie chicken breast, zucchini, spinach; finish with lemon and parsley.
• Tomato-Lentil: Simmer crushed tomatoes + broth + red lentils + garlic + chili + spinach till lentils are tender.
• Miso-Ginger Veg: Simmer mushrooms, bok choy, scallions; whisk in miso off heat; add cubed tofu and sesame.

FAQs

Will soup really help me eat fewer calories?

Controlled studies show that a starter bowl of low-energy-dense soup can reduce how much you eat at the next course while keeping you satisfied. Evidence

Is homemade always better than canned?

Homemade gives you control over sodium and fat. For canned, choose low-sodium options and add extra vegetables/protein; consider diluting with water or no-salt broth.

How much protein should my soup have to keep me full?

Aim for roughly 20–35 g protein per meal. Add chicken, turkey, tofu, beans, or lentils to get there.

Related Reads

• What Foods Are Good for Weight Loss?
• Best and Worst Snack Foods
• Low-Fat Smoothies for Weight Loss
• High-Protein Meal Plans & Build-a-Meal Plan (Nutrition Info)

References

• Pre-meal soup & intake: Flood & Rolls (2007) — Low-energy-dense soup preloads reduce meal energy intake. PMC | PubMed
• Water in foods vs water as beverage: Rolls et al. (1999) — Adding water into food (soup) increases fullness and reduces later intake more than drinking water with food. PSU
• Energy density & weight loss: Ello-Martin et al. (2007) & Rolls reviews — Lower dietary energy density predicts greater weight loss. PMC trial | Review
• Soup consumers & diet quality: NHANES analyses show soup consumption associated with lower dietary energy density and better diet quality. PMC 2013 | BJN 2014
• Sodium guidance: FDA/CDC/AHA recommendations for sodium and label reading (5% DV low / 20% high; aim <2,300 mg/day; Heart-Check sodium limits by category). FDA | CDC | AHA | Heart-Check criteria