Are Soups High in Fat? Separating Creamy Myths from Brothy Reality

November 3, 2025 •

4 min read

According to a 2025 study from Medical News Today, regular soup consumption may be associated with a lower risk of obesity. The key lies in separating the creamy, calorie-dense varieties from the broth-based, nutrient-rich ones to determine if soups are high in fat.

Quick Summary

The fat content of soup varies dramatically by ingredients. Cream-based soups often have high levels of saturated fat, while broth-based versions are typically low in fat and calories. Making soups at home offers the best control over fat and sodium levels.

Key Points

Fat Content Varies: The fat in soup is dependent on its base; broth-based is low-fat, while cream-based is high-fat.
High-Fat Ingredients: Ingredients like heavy cream, cheese, butter, and fatty meats contribute significantly to a soup's fat content.
Low-Fat Alternatives: Healthier options use low-fat bases like vegetable broth and achieve creaminess by pureeing vegetables or using low-fat dairy.
Control with Homemade: Making soup at home gives you full control over ingredients, allowing you to reduce fat and sodium levels effectively.
Label Reading is Key: When buying canned soup, check the label for low saturated fat content and avoid products with 'cream of' in the name.
Health Benefits: Nutrient-dense, low-fat soups can support weight management, increase vegetable intake, and provide essential vitamins and minerals.

Demystifying Fat Content in Different Soup Types

Not all soups are created equal, especially when it comes to fat content. A bowl of hearty lentil soup is worlds apart from a rich, creamy clam chowder. Understanding what makes some soups high in fat while others remain low is the first step to making healthier choices.

The Culprits Behind High-Fat Soups

Several common ingredients can significantly increase the fat and calorie count of a soup. These are primarily found in cream-based varieties and some pre-packaged options.

Dairy Products: Heavy cream, full-fat milk, and cheese are frequent offenders in bisques, chowders, and creamy vegetable soups. For example, a single cup of some creamy soups can contain up to 10 grams of saturated fat.
Fats and Oils: Butter, excessive olive oil, and rendered animal fats (like bacon grease) add flavor but also a substantial amount of fat. While some fats are healthy, moderation is key.
High-Fat Meats: Fatty cuts of beef or pork, bacon, and processed sausages can contribute significantly to the fat content of a soup. Trimming excess fat from meats is an easy way to reduce this.
Coconut Milk: Full-fat coconut milk, common in many Thai curries, is a plant-based source of high saturated fat. Opt for light coconut milk or use it sparingly.

The Healthier, Low-Fat Alternatives

For those watching their fat intake, broth-based and pureed vegetable soups are the best choices. They provide plenty of flavor and nutrients without the high calories.

Broth-Based Soups: Soups made from vegetable, chicken, or beef broth are naturally low in fat. Minestrone, lentil, and chicken noodle soups are excellent examples.
Pureed Vegetable Soups: A creamy texture can be achieved by pureeing vegetables like butternut squash, cauliflower, or sweet potato, rather than adding heavy cream. This boosts fiber and nutrients.
Legume-Based Soups: Lentil and bean soups, such as split pea or black bean soup, are filling and packed with protein and fiber, helping to keep you satisfied with minimal fat.

Comparison of Soup Types: High-Fat vs. Low-Fat

The table below illustrates the nutritional differences between common high-fat and low-fat soups, highlighting the impact of ingredients on a soup's overall health profile.


Feature	Creamy Broccoli Cheddar Soup	Homemade Vegetable Soup
Base	Cream, cheese, butter, and stock	Vegetable broth, water, and herbs
Saturated Fat	High (often 6+g per cup)	Low (less than 1g per cup)
Sodium	Often high, especially canned versions	Easily controlled; lower if homemade
Fiber	Low, unless vegetables are substantial	High, from a variety of vegetables
Thickener	Roux (butter and flour) or heavy cream	Pureed vegetables, beans, or lentils
Nutrient Density	Can be low in vitamins; high in calories	High in vitamins, minerals, and fiber

Practical Tips for Reducing Fat in Your Soup

Whether you're making soup from scratch or modifying a store-bought version, several strategies can help lower the fat without sacrificing flavor.

At-Home Cooking Hacks

Use Low-Fat Dairy Alternatives: Substitute heavy cream with low-fat or skim milk, Greek yogurt, or pureed vegetables to achieve a creamy consistency.
Skim the Fat: For meat-based broths, chill the soup after cooking. The fat will solidify on top, making it easy to remove with a spoon before reheating.
Choose Lean Protein: Use lean cuts of chicken breast, turkey, or tofu instead of fatty beef or sausage.
Enhance Flavor Naturally: Rely on herbs, spices, and roasted vegetables for deep flavor rather than high-fat ingredients. Sautéing your aromatic vegetables (onions, carrots, celery) in a small amount of olive oil builds a strong flavor base.

Smart Store-Bought Selections

When buying canned or pre-made soups, be a vigilant label reader:

Prioritize Broth-Based: Choose soups that are clearly labeled as 'broth-based' or 'vegetable soup.'
Check the Label: The nutrition label is your best friend. Look for options with less than 4g of saturated fat per serving.
Be Wary of the Word 'Cream': Soups with 'cream of' or 'bisque' in the name are almost always high in fat and calories due to the dairy content.

The Verdict: Are Soups High in Fat?

Ultimately, the question of whether soups are high in fat has no single answer; it depends entirely on the ingredients. By understanding the distinction between different soup bases and being mindful of high-fat additions, you can make informed decisions. Homemade, broth-based, and vegetable-loaded soups are fantastic, low-fat options that are rich in nutrients, fiber, and flavor. They can support weight management and overall health, while their creamy counterparts should be enjoyed in moderation. With a little knowledge, a comforting bowl of soup can be both delicious and incredibly healthy.

Frequently Asked Questions

Cream-based soups like chowders, bisques, and creamy vegetable soups are the highest in fat. They often contain heavy cream, butter, and cheese.

The healthiest types of soup are typically broth-based, such as vegetable, lentil, or chicken noodle soup, as they are lower in fat and calories while rich in nutrients.

Yes, low-fat, broth-based soups can support weight loss. Their high water and fiber content can increase feelings of fullness, helping to reduce overall calorie intake.

You can achieve a creamy texture without heavy cream by pureeing cooked vegetables, such as cauliflower or butternut squash, or by adding a small amount of Greek yogurt or a low-fat milk alternative.

Canned soups vary widely. While many cream-based canned soups are high in fat and sodium, healthier options like broth-based or low-sodium varieties are available.

To remove excess fat from a meat-based broth, chill the soup in the refrigerator overnight. The fat will solidify on the surface and can be easily skimmed off with a spoon.

Healthy fats like a drizzle of extra virgin olive oil, a sprinkle of pumpkin seeds, or a scoop of avocado can be added to soup for flavor and nutrition.