Does Soup Have Protein? A Look at What's Really in Your Bowl

November 14, 2025 •

4 min read

According to the Center for Science in the Public Interest, some condensed chicken noodle soups contain as little as two grams of protein per cup. This fact highlights the reality that while some soups are packed with protein, others offer very little. The critical takeaway for anyone wondering, "Does soup have protein?" is that the answer depends entirely on the ingredients and preparation method.

Quick Summary

The protein content of soup is highly variable, determined by its ingredients. While some commercial and homemade soups may be low in protein, it is easy to enhance any bowl with protein-rich additions like meat, legumes, and dairy. A soup's protein can be boosted for a more filling and satisfying meal.

Key Points

Variable Protein Content: The amount of protein in soup depends on the ingredients, with basic vegetable broth having less than hearty bean or meat-filled versions.
Homemade Advantage: Making soup at home allows for greater control over high-protein ingredients and helps avoid the excessive sodium often found in canned varieties.
Boost with Animal Protein: Easily increase protein with additions like shredded chicken, turkey, beef, seafood, or by dropping eggs into simmering broth.
Utilize Plant-Based Protein: Legumes such as lentils, chickpeas, and beans are excellent plant-based protein and fiber sources for soup.
Add Dairy and Toppings: Greek yogurt, cheese, nuts, and seeds can add protein, healthy fats, and different textures to finish your soup.
Benefit from Increased Satiety: A protein-rich soup helps you feel full longer, which can aid in weight management and reduce snacking.

The Variable Answer to "Does Soup Have Protein?"

The simple answer to whether soup contains protein is yes, but the amount can vary dramatically. The protein content is not inherent to the broth itself but is derived from the ingredients added to it. A clear vegetable broth, for instance, offers minimal protein, while a hearty stew with beef and beans can provide a significant amount, making it a complete meal. For this reason, soups can be one of the most versatile and customizable meals, easily adaptable to meet specific dietary and nutritional needs, including a protein boost.

Homemade vs. Canned: A Protein and Sodium Comparison

The protein difference between homemade and store-bought canned soups is often substantial. While some premium canned soups are formulated with high protein, many condensed or budget-friendly options contain very little. The primary reason for this is that homemade versions allow for greater control over the quantity and quality of protein sources. Another major factor to consider is sodium. Many canned soups are notoriously high in sodium, which can pose health risks for salt-sensitive individuals. When you prepare soup at home, you have complete control over the seasoning, enabling you to add more protein and flavor without the excessive sodium.

How to Make Any Soup a High-Protein Meal

Turning a basic soup into a protein-rich meal is simple with the right ingredients. Here are several categories of protein you can easily add:

Animal-Based Sources: For meat-eaters, shredded chicken, turkey, or beef are excellent choices. Leftover shredded roast can be a quick and convenient addition. Meatballs also work well, adding a burst of flavor. For seafood, shrimp, scallops, or flaky white fish can be gently cooked in the broth. Eggs can be dropped into a simmering broth, as seen in egg drop soup, or poached directly in the liquid.
Plant-Based Sources: Legumes are the star of plant-based protein in soups. Lentils, chickpeas, black beans, and kidney beans are all fantastic, adding both protein and fiber. Firm or extra-firm tofu, either crumbled or cubed, readily absorbs the flavors of the broth. You can also add cooked quinoa or barley for extra protein and texture.
Dairy and Toppings: For those who consume dairy, a dollop of Greek yogurt or a sprinkle of cheese on top can add a creamy texture and significant protein. Nuts and seeds, such as pumpkin seeds or toasted almonds, not only add protein but also provide a welcome textural contrast.
Flavorful Broth: Don't underestimate the power of the broth itself. Using a high-quality bone broth as a base can add a significant amount of protein per serving, along with other nutrients like collagen.

Protein Comparison of Common Soups

The table below illustrates the wide range of protein content in different soups, highlighting how ingredients directly impact nutritional value.


Soup Type	Typical Protein Source	Example (per 1 cup serving)	Approx. Protein (g)
Chicken Noodle	Shredded Chicken	Canned	4
Bean with Ham	Beans, Ham	Chunky	13
Black Bean	Black Beans	Homemade	10+
Lentil	Red or Green Lentils	Homemade	13+
Cream of Mushroom	Dairy, Mushrooms	Condensed	6
Basic Vegetable Broth	Vegetables	Homemade	~2
Split Pea	Split Peas	Homemade	12+

Why a Protein-Rich Soup Is a Good Idea

Beyond simply answering the question, a high-protein soup offers numerous health benefits, making it an excellent addition to your diet. Protein is the building block for tissues and muscles, and incorporating it into a warm, hydrating liquid makes for a satisfying meal that can support overall health.

Increased Satiety: Protein and fiber, which often accompany protein sources like legumes, help you feel fuller for longer. This can reduce cravings and prevent overeating, a key benefit for weight management.
Metabolism Support: A diet rich in lean protein helps retain muscle mass, which in turn supports a healthy metabolism. For those trying to manage their weight, this can be a significant advantage.
Nutrient-Dense and Filling: When protein is combined with other nutrient-dense vegetables and healthy fats, soup becomes a balanced and complete meal. The slow pace of eating warm liquid also gives your body more time to register fullness.

Conclusion

So, does soup have protein? It can, and it should, if you want a truly satisfying and nutritious meal. While not all soups are created equal, a few simple additions can transform a basic broth into a protein-rich powerhouse. By choosing your ingredients wisely, opting for homemade preparations, and incorporating high-protein additions like chicken, lentils, or beans, you can ensure your bowl is both delicious and incredibly good for you. Whether your preference is for animal or plant-based protein, the options are plentiful and customizable. Making soup a regular part of your meal plan is an easy and effective way to boost your protein intake and enjoy a warm, comforting, and hearty meal. For more high-protein soup inspiration, check out the various recipes available from reputable sources.

Frequently Asked Questions

While it is possible, it's generally not recommended. Protein powder is designed for shakes and smoothies and can alter the texture and flavor of your soup in an undesirable way. It is better to use whole food protein sources like shredded chicken, lentils, or beans.

Not necessarily. A basic broth with a few vegetables will have very little protein, but a vegetable soup with added lentils, beans, or peas will contain a significant amount of plant-based protein.

To make a creamy high-protein soup, you can blend in cooked white beans or silken tofu for a smooth texture. A swirl of Greek yogurt or ricotta cheese added at the end also works well.

Yes, bone broth is an excellent source of protein and nutrients. Using a high-quality bone broth as your soup base can add a significant protein boost, including collagen, which supports joint and skin health.

Most standard canned chicken noodle soups contain very little protein and are not substantial enough to be a complete meal on their own. For a more filling meal, you should add extra chicken or other protein sources.

For blended soups, use ingredients that will create a smooth texture. Good options include blending in soaked cashews, white beans, or silken tofu. For a richer flavor and protein, stir in Greek yogurt or a scoop of cottage cheese after blending.

For a meat-free protein boost, add legumes like lentils, chickpeas, or beans. Other options include cubed tofu, edamame, cooked grains like quinoa, or finishing your soup with nutritional yeast and seeds.