How Many Calories Are in a Cup of Pork Soup? A Guide to Nutrient-Dense Meals

November 11, 2025 •

4 min read

A cup of plain pork bone broth can have as few as 30-50 calories, while a hearty, creamy version could have well over 300. Understanding how many calories are in a cup of pork soup? depends heavily on its specific ingredients, cut of pork, and preparation method.

Quick Summary

The calorie count for a cup of pork soup varies significantly based on the recipe, ranging from low-calorie broths to high-calorie stews. Key factors include the cut of pork, added fats, carbohydrates, and cooking methods. Learn how to estimate calories for different soup types.

Key Points

Variable Calories: The calorie content of pork soup can range from 30-50 calories for a plain broth to over 300 for a rich, creamy version, depending on the ingredients.
Key Factors: The type of pork cut (lean vs. fatty), added fats (oils, cream), and high-carb additions (noodles, potatoes) are the main determinants of a soup's calorie count.
Lean Cuts Reduce Calories: Choosing lean pork cuts like tenderloin and trimming excess fat significantly lowers the soup's caloric impact without sacrificing protein.
Homemade Control: Preparing pork soup from scratch gives you full control over ingredients and quantities, enabling you to create a personalized, low-calorie meal.
Broth vs. Stew: A simple, clear broth with lean pork and vegetables is a low-calorie option, while a dense stew with starchy vegetables will be much higher in calories.
Vegetable Loading: Adding more low-calorie, non-starchy vegetables like cabbage or carrots increases bulk and fiber, which helps promote satiety for fewer calories.

Factors Influencing the Calorie Count in Pork Soup

The total calorie count for a serving of pork soup is not a fixed number; it is a dynamic value influenced by several culinary choices. From the type of meat to the added thickeners, each ingredient plays a role in the final nutritional profile.

The Cut of Pork

One of the most significant factors is the type of pork used. Lean cuts, such as pork loin or tenderloin, are naturally lower in fat and calories than fattier options like pork belly or ribs. For example, a pork stew using lean pork chunks will have a lower caloric value than a ramen topped with rich, fatty pork chashu.

Lean Pork (Loin, Tenderloin): Provides high protein with minimal fat, resulting in a lower-calorie soup base.
Fattier Pork (Belly, Ribs): Creates a rich, flavorful broth but significantly increases the fat and calorie content.

Added Fats and Oils

Cooking fats are a major contributor to the calorie count. Sautéing vegetables in olive oil or butter before adding them to the soup will increase the caloric density. A creamy pork soup, which might use heavy cream or coconut milk, will have a far greater fat and calorie content than a clear, broth-based version. To lower calories, consider skipping the oil or using a non-stick pan to brown the pork.

Vegetables and Starches

While vegetables are a healthy addition, the quantity and type of starchy vegetables can impact the calories. Potatoes, yams, and corn are higher in carbohydrates and calories than non-starchy options like cabbage, kale, and celery. Adding rice, noodles, or dumplings to the soup also serves as a quick way to increase its caloric value.

Preparation and Broth

Different cooking methods and broth types lead to wildly different calorie counts. A simple, slow-simmered pork bone broth is naturally low in calories and fat, extracting mainly minerals and collagen. A richer, stew-type soup, cooked with all the ingredients together, will retain more of the meat's fat and the calories from other ingredients.

Calorie Comparison of Various Pork Soups

To highlight the wide range in calorie counts, here is a comparison table for a single cup (approximately 240-250g) of different pork soup types based on typical recipes and nutritional data.


Type of Pork Soup	Average Calories per Cup	Key Calorie Sources	Notes
Pork Bone Broth	30-50 calories	Protein, trace fat	Low-calorie, mineral-rich option.
Pork & Vegetable Soup	134-177 calories	Lean pork, vegetables, broth	A moderate option, good source of protein and fiber.
Pork Ramen (Store-bought)	180 calories (for 43g packet)	Noodles, fats, flavor packet	High in carbs and sodium, serving size is smaller.
Hearty Pork Stew	294-343 calories	Fatty pork, potatoes, carbs	Denser and more filling, higher in fat and calories.
Creamy Pork Soup	200+ calories	Cream, fatty pork, butter	Highest in fat and saturated fat content, not ideal for low-calorie diets.

Crafting a Low-Calorie Pork Soup

For those monitoring their caloric intake, a delicious and satisfying pork soup is still very achievable. The key is in making mindful substitutions and focusing on low-calorie, high-volume ingredients.

Opt for Lean Cuts: Choose lean pork loin or tenderloin and trim all visible fat before cooking. This simple step can shave off a significant number of calories.
Focus on a Clear Broth: Use a clean, flavorful pork or vegetable bone broth as your base. This provides a rich flavor without the added fat and calories of creamy bases.
Load Up on Vegetables: Fill your soup with plenty of low-calorie vegetables like cabbage, carrots, celery, mushrooms, and leafy greens. These add bulk, nutrients, and fiber, promoting a feeling of fullness without excess calories.
Limit Starches: Reduce the amount of potatoes, rice, or noodles. Instead, try adding more mushrooms or other low-carb vegetables for texture.
Enhance Flavor Naturally: Use herbs, spices, garlic, and onions to build complex flavors without relying on high-fat ingredients.

Conclusion: A Flexible Meal for Any Diet

Ultimately, how many calories are in a cup of pork soup? has no single answer because it is a reflection of its specific recipe and preparation. From a minimalist, low-calorie pork bone broth to a decadent, full-bodied stew, pork soup can be a versatile and nourishing addition to any diet. By understanding which factors influence the caloric content, you can easily customize your pork soup to align with your nutritional goals, whether you're focusing on weight management, increasing protein intake, or simply enjoying a hearty meal. Remember that homemade soups offer the most control, allowing you to tailor the ingredients and proportions to create the perfect meal.

For more detailed nutritional information on various cuts of pork, explore resources from authoritative food and nutrition websites. This can help you make the best choices for your soup base and overall diet.

Frequently Asked Questions

Yes, it can be. A low-calorie, broth-based pork soup made with lean meat and plenty of vegetables can be very filling and satisfying, which can help support weight loss efforts.

To reduce calories, use a lean cut of pork and trim any excess fat. Opt for a clear broth base instead of a creamy one, and load the soup with non-starchy vegetables rather than high-carb additions like potatoes or noodles.

The highest calorie contributors to pork soup are typically fatty cuts of meat (like pork belly), added oils or butter for cooking, and calorie-dense starches like noodles, rice, or potatoes.

A cup of plain, clear pork bone broth is very low in calories, typically containing only 30-50 calories, with very minimal fat content.

While store-bought pork ramen broth can have higher sodium levels, some varieties are relatively low in calories (e.g., 15-30 calories per cup). Check the nutritional label, as the full ramen bowl with noodles and fatty pork is much higher.

The main difference is the fat and calorie content. Clear soups rely on broth and vegetables for flavor and are lower in calories. Creamy soups use added fats, cream, or milk, which significantly increases the calorie and fat content.

Yes. By using a lean cut of pork and focusing on protein-rich ingredients, you can make a soup that is both healthy and high in protein while keeping calories in check.