How Many Calories Are in Soybean Soup?

January 11, 2026 •

4 min read

While the exact calorie count of soybean soup can vary drastically based on preparation and added ingredients, a milk-based version contains approximately 213 calories per cup. This nourishing soup offers a complex nutritional profile, making it a popular and healthy choice for many diets.

Quick Summary

The calorie count for soybean soup depends on preparation, with simple broth-based versions being lower in calories and rich, milk-based or paste-based stews being higher. Macronutrient profiles also differ significantly based on the ingredients used, including vegetables, tofu, and other additions. Calorie calculation for homemade versions is best achieved by totaling individual ingredient values.

Key Points

Calorie Count Varies: The calorie count for soybean soup changes significantly depending on the ingredients, from light broth to creamy versions.
Ingredient Impact: Additions like milk, oil, and carbohydrates (noodles, rice) increase calories, while simple vegetables and lean tofu keep it low.
High-Protein Meal: Soybeans are a complete protein source, offering essential amino acids, making the soup very nutritious.
DIY Calculation: For homemade soup, use a food scale and a nutrition tracking app to accurately calculate the total calorie count based on your specific ingredients.
Significant Health Benefits: Besides being a low-calorie meal, soybean soup is rich in antioxidants and can support heart and bone health.
Low-Calorie Recipe Possible: It's easy to create a low-calorie soup by focusing on a vegetable broth base, lean protein like tofu, and fresh vegetables.

Calorie Breakdown: How Ingredients Affect the Total

The number of calories in soybean soup is not a single, fixed figure. It's a dynamic value that is heavily influenced by the recipe's specific components and portion size. A simple, clear broth infused with soybeans will be vastly different from a creamy, milk-based version or a hearty, fermented soybean paste stew (Doenjang Jjigae). Understanding which ingredients contribute the most calories is key to controlling the nutritional content of your soup.

Factors Influencing Soybean Soup Calories

Base Liquid: The foundation of the soup sets the stage. A water-based or light vegetable broth will have minimal calories. However, using milk, cream, or a fatty meat broth will significantly increase the calorie count due to added fats and sugars.
Protein Additions: While soybeans are a great source of protein, additional proteins like tofu, meats, or seafood will increase the calorie density. The type of protein also matters—lean chicken breast versus fatty pork belly, for instance.
Fats and Oils: A recipe that calls for butter, sesame oil, or chili oil will naturally be higher in calories. These ingredients add flavor but also concentrate fats, which are calorie-dense.
Carbohydrate Fillers: Adding noodles, rice, or starchy vegetables like potatoes to your soup will increase its caloric value. While these add satisfying bulk, they must be considered in the total count.
Seasonings and Condiments: Even seemingly small additions can add up. Ingredients like soybean paste (doenjang) and miso paste contribute calories and sodium, as do sweetening agents or certain sauces.

Example Calorie Comparison: Different Soybean Soups

To illustrate the variance, let's compare the calorie and macronutrient profiles of several common types of soybean soup. This table provides a clear overview of how recipe style impacts nutrition. Note: All values are approximate and based on typical serving sizes.


Soup Type	Approx. Calories	Approx. Protein	Approx. Fat	Approx. Carbs
Simple Tofu & Soy Broth	100-150 kcal (1 cup)	10-15g	5-8g	5-10g
Soybean Soup with Milk	200-220 kcal (1 cup)	13-15g	12-14g	12-14g
Doenjang Jjigae (Korean)	300-350 kcal (1 serving)	30-40g	15-20g	15-20g
Asian Cuisine Noodle Soup	214 kcal (60g pack)	22g	3g	22g

Health Benefits Beyond the Calories

Beyond just calories, soybean soups offer a wealth of health benefits. Soybeans are an excellent source of complete protein, containing all nine essential amino acids. They are also rich in antioxidants, which can help combat inflammation. Furthermore, the inclusion of vegetables in most recipes adds essential vitamins, minerals, and dietary fiber, promoting better gut health. For some, especially post-menopausal women, the isoflavones in soybeans may help alleviate certain symptoms and support bone health.

Tips for Calculating Calories in Your Homemade Soup

For those who prefer making their own soup, accurately calculating the calories can be achieved with a few simple steps. This allows you to tailor your recipe precisely to your dietary goals.

Use a Food Scale: Weigh all your ingredients before adding them to the pot. This provides the most accurate data for your calculation.
Log in a Nutrition App: Apps like MyFitnessPal allow you to input each ingredient and its weight, which then calculates the total nutrition for your recipe. You can then specify the number of servings to get a per-serving estimate.
Use a Calorie Calculator: If you know the basic calorie counts for your ingredients, you can use an online calculator to total them up. Be sure to account for any oils or extra flavorings you add.
Consider Macronutrient Ratios: Pay attention to the protein, fat, and carbohydrate breakdown. Soups rich in lean protein and fiber, with less added fat and simple carbs, tend to be more satiating and better for weight management.

A Low-Calorie Soybean Soup Recipe

To create a delicious yet diet-friendly soybean soup, try this simple water-based recipe. It focuses on lean ingredients and vegetables for a low-calorie, high-fiber, and high-protein meal.

Ingredients:
- 4 cups vegetable broth or water
- 1 tablespoon soybean paste (doenjang)
- 1/2 block firm tofu, cubed
- 1 cup chopped cabbage
- 1/2 cup bean sprouts
- 1/2 cup mushrooms, sliced
- 1 clove garlic, minced
- 1/4 cup chopped scallions
Instructions:
1. Bring the vegetable broth to a boil in a pot.
2. Stir in the soybean paste until fully dissolved.
3. Add the mushrooms, cabbage, and minced garlic.
4. Simmer for 5-7 minutes, until vegetables are tender.
5. Add the cubed tofu and bean sprouts.
6. Cook for another 2-3 minutes, until heated through.
7. Garnish with fresh scallions and serve immediately.

Conclusion

The question of how many calories are in soybean soup has no single answer, as it depends heavily on the recipe. A simple, broth-based soup can be a very low-calorie option, while richer, heavier stews will be higher. By being mindful of your ingredients, controlling portion sizes, and using a tracking method for homemade versions, you can easily incorporate this versatile and nutritious meal into any diet. The health benefits of soybeans, including their high protein and antioxidant content, make any version of this soup a valuable addition to a balanced diet.

For more information on the health benefits of soybeans and other plant-based proteins, you can consult authoritative sources like the BBC Good Food guide.

Frequently Asked Questions

Yes, soybean soup can be an excellent food for weight loss, especially when prepared as a low-calorie, vegetable-rich broth. The high protein and fiber content of soybeans can help you feel full and satisfied for longer, reducing overall calorie intake.

To make a low-calorie soybean soup, use a water or vegetable broth base instead of milk or cream. Add a variety of fresh vegetables like cabbage, mushrooms, and scallions, and include tofu for lean protein. Avoid adding excessive oils, noodles, or starchy fillers.

Korean Doenjang Jjigae is typically higher in calories than a simple soybean soup. Doenjang Jjigae uses fermented soybean paste and often includes ingredients like meat, potatoes, and oil, whereas a simple soup might be a light broth with just soybeans or tofu.

Yes, canned or packaged soybean soups can have widely different calorie counts. They often contain added sodium, sugars, and fats to enhance flavor and preserve the product. Always check the nutrition label for the most accurate information on calories and other nutrients.

Absolutely. Soybean soup is naturally vegan-friendly. Ensure that any broth or added ingredients, such as miso or flavorings, are also vegan. Many traditional recipes use a vegetable or kelp broth, making them suitable for a plant-based diet.

Soybean pastes like doenjang and miso contribute calories but are generally not high. However, they are often high in sodium. The total calories from the paste in a standard serving of soup are minimal compared to added fats, meats, or starches.

To increase the calorie count, you can add denser ingredients like rice, noodles, and more protein sources such as cubed meat or extra tofu. Using a creamier base like coconut milk or adding healthy fats like sesame oil or avocado can also boost calories.