How many calories does hot n sour soup have? A Nutritional Breakdown

January 9, 2026 •

4 min read

According to nutritional data, a single cup of hot and sour soup can range from approximately 91 to over 200 calories, a wide variance that often leads people to question, “How many calories does hot n sour soup have?”. The exact number depends heavily on how it is prepared and served.

Quick Summary

The calorie count for hot and sour soup is highly variable, depending on the ingredients used, the cooking method, and portion size. Homemade recipes are often lower in calories, fat, and sodium compared to restaurant versions, which may include extra cornstarch and oil. Key ingredients like tofu, mushrooms, and vegetables contribute to its nutritional profile.

Key Points

Variable Calories: A single cup of hot and sour soup can range from approximately 91 to over 200 calories, depending on the preparation and portion size.
Restaurant vs. Homemade: Homemade hot and sour soup is typically lower in calories, fat, and sodium compared to its restaurant counterpart, which often relies on more oil and cornstarch.
High Sodium Content: Restaurant versions, in particular, can be very high in sodium due to the use of sauces like soy sauce, which can account for a significant portion of your daily intake.
Healthier Ingredients: For a lower-calorie soup, use low-sodium broth, add extra vegetables, and opt for lean proteins like tofu or chicken.
Thickening Matters: The amount of cornstarch used to thicken the broth is a major factor in the final calorie count; reducing it will make the soup lighter.
Vegan Options: Vegan hot and sour soup, which substitutes meat with tofu and vegetables, is often a naturally lighter and lower-calorie choice.

Factors That Influence Calorie Count

Several key factors determine the final calorie count of a bowl of hot and sour soup. It is not a one-size-fits-all number, and understanding these variables is crucial for anyone monitoring their intake.

Preparation Method

Restaurant vs. Homemade: Commercial kitchens often use more oil, cornstarch, and higher-sodium broths to create a rich texture and enhance flavor quickly. Homemade versions, on the other hand, allow for full control over ingredients and quantities, which typically results in a lower calorie count.
Thickening Agent: Cornstarch is a common ingredient used to thicken the broth. A higher concentration of cornstarch will increase the carbohydrate content and, subsequently, the total calories.
Broth Base: A broth made from a fatty meat base, like pork or chicken, will have more calories than a vegetable-based broth. Many modern recipes opt for low-sodium vegetable or chicken broth to keep the soup lighter.

Ingredients and Toppings

The choice of ingredients added to the soup significantly impacts its nutritional value. The following are typical additions that contribute to the final calorie total:

Protein: The addition of proteins such as thinly sliced pork or chicken breast will increase the protein content and the overall calories compared to a vegetarian version with only tofu. Tofu is generally a low-calorie protein source.
Vegetables: While mushrooms, bamboo shoots, and carrots add minimal calories and provide fiber and vitamins, the quantity used can affect the soup's density and how filling it is.
Oil and Sauces: Sesame oil is often added for flavor, and the amount can vary. Sauces like soy sauce, chili sauce, and vinegar also contribute to the calorie and sodium levels.
Egg: The signature egg ribbons add a small amount of protein and fat. The nutritional impact is relatively minor but still a factor.

Nutritional Comparison: Restaurant vs. Homemade

To illustrate the difference in calorie counts, consider a typical 1-cup serving of hot and sour soup. Note that these are approximations, and actual values will vary.


Feature	Generic Restaurant Version	Homemade Healthier Version
Calories (per cup)	90–200+ kcal	100–150 kcal (approx.)
Sodium (per cup)	800+ mg	200–500 mg (depending on broth and soy sauce)
Protein (per cup)	6–10 g	8–12 g (more protein-rich ingredients)
Fat (per cup)	3–8 g	2–5 g (reduced added oils)
Cornstarch	Often used heavily for thickness	Used sparingly or replaced

Making Your Hot and Sour Soup Healthier

If you love the flavor but want to reduce the calorie count, these tips can help:

Use Low-Sodium Broth: This is one of the easiest ways to significantly cut down on sodium without sacrificing flavor. Many brands offer low-sodium vegetable or chicken stock.
Control the Cornstarch: Instead of a thick, gelatinous soup, use less cornstarch for a lighter, thinner broth. A small amount is all you need for texture.
Pack in the Veggies: Add extra mushrooms, bamboo shoots, and other low-calorie vegetables. This increases the fiber content, making the soup more filling and nutrient-dense.
Go Lean on Protein: Choose lean proteins like chicken breast or firm tofu over fattier options like pork. Tofu is an excellent, low-fat source of protein.
Watch the Oil: Be mindful of the amount of sesame oil used. While it adds flavor, it is calorie-dense. A little goes a long way. You can also opt for a drizzle right before serving.
Try Vegan: A well-crafted vegan hot and sour soup, like this one from Pam Pam, focuses on nutrient-dense ingredients like tofu and mushrooms, offering a satisfying yet lower-calorie alternative.

Hot and Sour Soup Ingredients for Calorie Control

Broth: Low-sodium chicken or vegetable broth forms a healthy base.
Mushrooms: Shiitake, wood ear, or button mushrooms add umami and texture with minimal calories.
Tofu: Firm or extra-firm tofu provides a low-calorie source of protein.
Bamboo Shoots: These provide a crisp texture and fiber with few calories.
Vinegar and White Pepper: These are the primary sources of the soup's hot and sour flavors and add virtually no calories.
Egg: Lightly beaten egg creates the traditional ribbons and is a low-calorie ingredient.

For a truly heart-healthy option, you can explore recipes from authoritative sources like the American Heart Association.

Conclusion

Understanding how many calories does hot n sour soup have reveals that the answer is not fixed. Its nutritional value is highly dependent on how it's prepared and what ingredients are included. While restaurant versions can be calorie-dense, primarily due to cornstarch and fat, a homemade batch offers excellent control, allowing you to create a delicious and healthy, low-calorie meal. By making smart choices, such as using low-sodium broth and focusing on lean proteins and vegetables, you can enjoy all the flavorful complexity of hot and sour soup without compromising your health goals.

Frequently Asked Questions

It can be. A bowl of hot and sour soup is often low in calories and fat, making it a satisfying appetizer for those managing their weight. However, controlling portion size and opting for a homemade version is best to avoid high sodium and excess cornstarch.

Restaurants may use more oil, thicker cornstarch slurries, and commercial broths that are higher in fat and sodium to produce a richer flavor and texture. This increases the total calorie and fat content.

Yes, absolutely. By using low-sodium broth, reducing the amount of soy sauce, and relying on the flavor from vinegar, ginger, and white pepper, you can create a delicious and healthy low-sodium version.

The 'hot' flavor comes from white pepper and sometimes chili flakes, while the 'sour' flavor is provided by vinegar, typically rice vinegar or the more traditional Zhenjiang vinegar.

Often, yes. Vegan versions replace animal protein with tofu and rely on vegetables and mushrooms, which are naturally lower in fat and calories. This can result in a lighter, lower-calorie soup, but it's still important to monitor added oils and sugars.

Common ingredients include a broth base, tofu, shiitake and wood ear mushrooms, bamboo shoots, and egg ribbons. Flavorings include soy sauce, vinegar, white pepper, and sesame oil.

You can use a smaller amount of cornstarch or, for a healthier alternative, try adding blended cooked vegetables like mushrooms or carrots. Reducing the amount of thickener will also result in fewer calories from carbohydrates.

Yes. A soup with lean chicken or tofu will have fewer calories than one with sliced pork or beef. Focusing on leaner protein sources is a simple way to manage the calorie total.