Does soup have any nutritional value? Separating fact from fiction

October 19, 2025 •

4 min read

According to a 2012 study published in the European Journal of Clinical Nutrition, people who consumed a smooth soup before a meal felt fuller for longer. This demonstrates soup's potential to influence satiety, but the larger question is: Does soup have any nutritional value? The answer is a resounding yes, though it varies significantly based on the ingredients and preparation method.

Quick Summary

Soups can offer significant nutritional benefits, providing hydration, vitamins, and fiber, especially when made at home. The nutrient profile is directly influenced by the base, added ingredients, and potential preservatives in commercial varieties.

Key Points

Preparation is Key: Homemade soups generally offer higher nutritional value, allowing for control over ingredients, especially sodium levels.
Ingredient Impact: The nutrients in soup directly reflect its components; broth provides minerals, while vegetables, legumes, and protein offer vitamins, fiber, and amino acids.
Excellent Hydration: Soup's high water content makes it an effective and flavorful way to stay hydrated, particularly during colder months.
Weight Management Tool: Broth-based, high-fiber soups promote satiety with fewer calories, making them ideal for weight control.
Immune-Boosting Properties: Ingredients like garlic, ginger, and certain vegetables contain compounds with anti-inflammatory and antioxidant benefits.
Balanced Meal Potential: By incorporating lean protein and whole grains, a simple soup can be transformed into a complete, well-rounded meal.
Healthy Thickening Options: Greek yogurt, puréed vegetables, or low-fat milk are healthier alternatives to high-fat creams for thickening soups.

The Nutritional Power of Homemade Soup

When prepared with care using fresh, whole ingredients, homemade soup is a nutritional powerhouse. A simple broth base infused with a medley of vegetables, lean proteins, and whole grains creates a flavorful and nutrient-dense meal. The cooking process itself is beneficial, as water-soluble vitamins that might otherwise be lost are retained in the broth and consumed with the soup. Beyond a simple broth, adding specific ingredients can unlock a host of other health advantages.

Immune Support: Soups packed with ingredients like garlic, ginger, and antioxidant-rich vegetables can help strengthen the immune system and reduce inflammation.
High Fiber Content: Incorporating legumes like lentils and chickpeas, or fibrous vegetables, boosts the soup's fiber, which is crucial for healthy digestion.
Essential Nutrients: Colorful vegetables provide a wide array of vitamins and minerals. Tomatoes, for example, are a source of lycopene, while leafy greens like spinach add iron and vitamin K.
Satiating Protein: Adding lean protein sources such as shredded chicken, tofu, or beans makes the soup more filling and helps build muscle tissue.
Joint Health: Soups made with bone broth are rich in collagen, which can support joint and skin health.

Canned vs. Homemade: The Nutritional Divide

The nutritional value of soup can differ dramatically between homemade and store-bought options. Canned soups, while convenient, often contain high levels of sodium, preservatives, and sometimes unhealthy fats to enhance flavor and shelf-life. The benefit of making your own soup is complete control over the ingredients, allowing you to limit sodium and unhealthy additives while maximizing nutrient density. However, some canned options can still be a healthy choice with careful label reading.

Comparison of Canned vs. Homemade Soup


Feature	Homemade Soup	Canned Soup (average)
Sodium Content	Fully controllable, often much lower	Often very high (can exceed 800 mg per cup)
Nutrient Density	High, especially with fresh vegetables	Variable; some nutrients lost during processing
Flavor Control	Fully customizable with fresh herbs and spices	Limited to pre-set recipes, often relies on salt
Ingredients	Fresh, whole ingredients; no artificial additives	Often contains preservatives, flavorings, and thickeners
Saturated Fat	Minimal in broth-based versions	Potentially high in creamy varieties
Cost	Generally more economical per serving	Varies; can be more expensive per serving

Does Soup Aid in Hydration and Weight Management?

Soup is an excellent source of hydration due to its high water content, which is especially beneficial during colder months when thirst cues are less noticeable. The liquid nature of soup also helps contribute to a feeling of fullness, which can be a valuable tool for weight management. A hearty, broth-based soup, filled with fiber-rich vegetables and lean proteins, provides significant volume with fewer calories compared to a solid meal. This satiating effect can help reduce overall calorie intake. Conversely, rich and creamy soups can be high in calories and saturated fats, potentially hindering weight loss goals.

Maximizing the Nutritional Value of Your Soup

No matter your preference for broth-based or creamy soups, you can take simple steps to ensure your meal is as healthy as possible. For store-bought varieties, look for options labeled “low sodium” or “reduced fat” and consider supplementing them with fresh ingredients. If you're cooking from scratch, the options are limitless for creating a highly nutritious dish.

Here are some tips to maximize your soup's health benefits:

Choose a Low-Sodium Base: Use low-sodium vegetable or chicken broth as your foundation to control salt intake.
Add a Variety of Vegetables: The more colors, the better. Incorporate a wide range of vegetables to access different vitamins, minerals, and antioxidants.
Boost Protein and Fiber: Stir in legumes like lentils, chickpeas, or beans, or add lean meats like shredded chicken or turkey.
Include Whole Grains: For complex carbohydrates and fiber, add whole grains such as barley, quinoa, or brown rice.
Use Healthy Thickeners: Instead of heavy cream, use puréed root vegetables (like sweet potato or butternut squash), Greek yogurt, or low-fat milk to add a creamy texture.
Flavor with Herbs and Spices: Rely on fresh and dried herbs, garlic, and spices to enhance flavor naturally, rather than adding more salt.
Make it Your Own: You can customize soup to fit any dietary need. Adding spices like turmeric or cumin, or a sprinkle of toasted pumpkin seeds, can further enrich your soup.

For additional creative and healthy soup ideas, explore recipes from reputable sources like Love and Lemons.

Conclusion

Ultimately, the question of whether a soup is nutritious depends entirely on its contents. While a bowl of canned, high-sodium cream soup may not be the healthiest option, a homemade broth filled with fresh vegetables, lean protein, and whole grains can be incredibly beneficial. From aiding hydration and weight management to providing essential vitamins and immune-boosting properties, soup is a versatile and comforting food that can easily fit into a healthy diet. By being mindful of ingredients and preparation, you can enjoy a delicious and nourishing meal that truly warms and satisfies from the inside out.

Frequently Asked Questions

No, canned soups are typically not as nutritious as homemade options. They often contain high levels of sodium and preservatives, although some low-sodium, high-fiber canned varieties can be healthier choices when supplemented with fresh ingredients.

Yes, broth-based soups that are rich in fiber and protein can aid in weight loss. Their high volume and lower calorie density can help you feel full, which may reduce overall calorie intake.

Broth-based soups, such as vegetable or chicken soup, are excellent for hydration. Their high water content helps replenish fluids and often contains electrolytes lost through sweating.

Some water-soluble vitamins may be lost from vegetables during the cooking process. However, because these nutrients are leached into the broth, you consume them by eating the whole soup, retaining their nutritional value.

Healthy ingredients to add include lean proteins like chicken, fish, or legumes (lentils, chickpeas), whole grains such as barley or quinoa, and a variety of colorful vegetables like kale, carrots, and tomatoes.

Creamy soups can be less healthy if they use high-fat ingredients like heavy cream. For a healthier option, use a broth base and thicken with puréed vegetables, Greek yogurt, or low-fat milk.

To reduce sodium in canned soup, choose low-sodium versions, dilute the soup with water or unsalted broth, and add fresh ingredients and spices (like garlic, ginger, and herbs) to enhance flavor.