Can You Eat Soup on a Low-Fat Diet? Absolutely, with the Right Choices

October 29, 2025 •

3 min read

According to a 2020 systematic review and meta-analysis, there is an inverse correlation between soup consumption and the risk of obesity, meaning that, with the right choices, you can eat soup on a low-fat diet. This high water content meal can be a filling and nutritious part of your plan, provided you select the right ingredients and preparation methods.

Quick Summary

Soup can be a beneficial and filling addition to a low-fat diet when prepared thoughtfully. Choosing broth-based options over creamy ones and prioritizing ingredients like vegetables, lean proteins, and legumes can ensure a satisfying and nutritious meal that supports your health goals.

Key Points

Choose broth over cream: Opt for light, broth-based soups instead of heavy, cream-based versions to significantly reduce fat and calories.
Load up on vegetables: Pack your soup with high-fiber vegetables to boost satiety and nutritional content without adding fat.
Incorporate lean protein: Add lean proteins such as chicken breast, fish, lentils, or beans to make your soup more filling and nutrient-dense.
Control sodium intake: Prepare soups at home using low-sodium broth and flavor with herbs, spices, and fresh aromatics instead of excess salt.
Use healthy thickeners: Thicken soups with pureed vegetables, legumes, or a small amount of low-fat dairy alternatives instead of heavy cream or butter.
Avoid unhealthy additives: Limit or avoid processed meats, hydrogenated oils, refined carbohydrates, and excessive cheese or sour cream toppings.
Prioritize homemade options: Making soup at home allows for complete control over ingredients, ensuring a fresher and healthier result than most canned versions.

The Surprising Benefits of Low-Fat Soup

For those on a low-fat diet, soup can be a powerful ally. It's often high in water and fiber, which increases satiety and helps you feel full without a high-calorie load. Starting a meal with a low-calorie soup can even help reduce the total amount of food and calories consumed during that meal. The key is to distinguish between high-fat, creamy varieties and healthier, broth-based options that are packed with nutrients.

Broth vs. Cream: Choosing Your Base Wisely

When it comes to soup, the base makes all the difference. Heavy, cream-based soups like bisques and chowders are typically loaded with calories and saturated fat from full-fat dairy, butter, and rich thickeners. For a low-fat diet, the best choices are those with a broth base.

Broth-based soups provide hydration and flavor without the added fat. Options like minestrone, vegetable soup, or a light miso soup are excellent choices. To make a creamy soup without the high-fat ingredients, consider these smart swaps:

Use skim milk or 0% fat milk instead of heavy cream.
Thicken with puréed vegetables like butternut squash, cauliflower, or zucchini for a velvety texture.
Substitute a dollop of low-fat Greek yogurt or non-fat sour cream for a final creamy finish.

The Healthiest Ingredients for Low-Fat Soup

To make your soup both low in fat and high in nutritional value, focus on filling it with whole, nutrient-dense ingredients. Your choices can significantly impact the overall health benefits.

Load up on vegetables and fiber

High-fiber vegetables: Incorporate ingredients like carrots, celery, onions, broccoli, and spinach, which are naturally low in calories and high in fiber.
Legumes: Lentils, chickpeas, and beans are fantastic additions that add protein and fiber, keeping you full and satisfied.
Whole grains: For a heartier soup, use whole-grain products like barley, brown rice, or whole-wheat pasta instead of refined options.

Add lean protein

Lean meats: Use cooked, shredded chicken breast or turkey.
Plant-based proteins: Tofu or legumes are perfect vegetarian options to boost the protein content.

Enhance flavor naturally

Herbs and spices: Replace high-sodium bouillon with fresh herbs and spices like garlic, onion powder, cumin, and black pepper.
Low-sodium broth: Choose low-sodium vegetable or chicken broth to control your salt intake.

Homemade vs. Canned Soups

While canned soups offer convenience, making your own at home is almost always the healthier choice. Canned and pre-packaged soups are often loaded with sodium, preservatives, and sometimes even added sugars. By cooking from scratch, you have complete control over every ingredient. If you do opt for canned, be sure to check the nutrition label for varieties with low sodium and no added cream or fat.

A Quick Low-Fat Soup Comparison


Feature	Healthy Low-Fat Soup	Unhealthy High-Fat Soup
Base	Low-sodium vegetable or chicken broth	Cream, full-fat milk, butter
Thickener	Puréed vegetables, legumes, skim milk powder	Heavy cream, flour roux, cheese
Protein	Lean chicken breast, lentils, chickpeas, tofu	Processed meats like sausage or bacon
Satiety	High (due to water and fiber)	Varies, often less filling for calorie count
Sodium	Low (herbs and spices for flavor)	High (can be very high in canned versions)

Delicious Low-Fat Soup Ideas

Here are some healthy, low-fat soup recipes you can try at home:

Rustic Vegetable Soup: A classic filled with carrots, celery, onions, zucchini, and kale, all in a light vegetable broth.
Lentil Soup: A hearty and filling option rich in protein and fiber, seasoned with aromatic spices.
Chicken and Vegetable Soup: Made with lean, shredded chicken breast and plenty of vegetables in a low-sodium chicken broth.
Butternut Squash Soup: Achieve a creamy, naturally sweet flavor by pureeing roasted butternut squash with a light broth base.
Miso Soup: A light, flavorful Japanese soup made with miso paste, seaweed, and tofu.

Conclusion

Contrary to some beliefs, soup can be a fantastic and satiating component of a low-fat diet. The success lies in mindful preparation and ingredient selection. By focusing on homemade, broth-based soups packed with vegetables, lean proteins, and natural flavors from herbs and spices, you can create delicious and nutritious meals that support your health and weight management goals. Avoid high-fat creamy versions and salty canned options to maximize the benefits and enjoy a warm, comforting bowl of goodness guilt-free.

For more healthy eating inspiration, explore additional recipe ideas and tips from reputable sources like the University of Nebraska–Lincoln's Food site.

Frequently Asked Questions

Not all soups are suitable. While broth-based vegetable or lentil soups are excellent choices, creamy soups thickened with heavy cream, butter, or cheese are typically high in fat and should be avoided or modified.

To make a creamy soup low-fat, swap heavy cream for skim milk, low-fat Greek yogurt, or puréed vegetables like cauliflower or butternut squash. These alternatives provide a creamy texture without the high fat content.

For a low-fat soup, avoid ingredients like full-fat dairy, heavy cream, butter, processed meats (sausages, bacon), high-sodium stocks, and refined carbs like white pasta.

Many canned soups are very high in sodium and can contain unhealthy fats. It's best to choose low-sodium versions, read the labels carefully for fat content, and ideally opt for homemade options instead.

You can add lean protein by including cooked chicken breast, fish, lentils, chickpeas, or tofu. These ingredients will help increase satiety and keep you feeling full longer.

Use a variety of herbs and spices to enhance flavor naturally. Options like garlic powder, onion powder, cumin, coriander, curry powder, and fresh herbs such as parsley or dill can add depth without extra fat or sodium.

Yes, soup can aid in weight loss. Its high water content and low energy density help you feel full, which can reduce overall calorie intake. Starting a meal with a low-calorie soup can also curb your appetite.