How much protein is in 1 cup of vegetable soup?

December 2, 2025 •

3 min read

According to nutritional data, a standard 1-cup serving of vegetable soup typically provides between 2 and 4 grams of protein, though the exact amount can vary significantly based on ingredients and whether it's homemade or canned. This article explores the factors influencing the protein content in vegetable soup, from base ingredients to common additions.

Quick Summary

The protein in a cup of vegetable soup depends on preparation, ingredients, and processing. Homemade versions often have less protein than canned, but you can add legumes, grains, or beans for a significant boost.

Key Points

Variable Protein: A standard 1-cup serving of vegetable soup contains 2-4 grams of protein, but this amount varies based on ingredients.
Homemade vs. Canned: Canned soups, especially those labeled 'hearty' or 'protein soups,' may contain more protein than basic homemade versions due to concentrated additions.
Boost with Legumes: Adding ingredients like lentils, chickpeas, and beans can increase the protein in a single cup to 5-8 grams or more, making it a more substantial meal.
Incorporate Grains: Whole grains like quinoa, millet, and barley are easy additions that effectively raise the protein content of vegetable soup.
Add Tofu or Nuts: For a plant-based protein boost, cubed tofu, tempeh, or garnishes of nuts and seeds are excellent options.

Understanding the Protein Content in Vegetable Soup

The protein content of a 1-cup serving of vegetable soup is not fixed and can vary widely, typically falling somewhere between 2 and 5 grams. The final number depends heavily on the recipe, the specific ingredients used, and whether the soup is a basic broth-based recipe or a heartier, more complex dish. A simple, homemade soup with just broth and a few vegetables will naturally have a lower protein count than a canned version fortified with beans or lentils. Understanding these variables helps in making an informed choice for your dietary needs.

Factors Influencing Vegetable Soup's Protein

Several key factors determine the final protein value in a cup of vegetable soup. The most significant is the inclusion of protein-rich ingredients, as broth and non-starchy vegetables provide minimal protein on their own. The addition of plant-based sources like beans, lentils, and peas can drastically increase the protein per serving. Similarly, if the soup uses a meat-based broth or includes pieces of chicken or beef, the protein will be much higher. The type of soup base also plays a role; a creamy soup made with milk or cream will have more protein and fat than a watery, broth-based one.

Homemade vs. Canned: A Comparison

The protein content can also differ substantially between homemade and canned vegetable soups. Commercial brands, especially those marketed as 'hearty' or 'protein soups,' often add concentrated protein sources and may use thicker bases to increase the nutritional value per serving. This provides a convenient, but often higher-sodium, option. A homemade soup, on the other hand, offers more control over ingredients but typically requires intentional additions to raise its protein level significantly. For example, one commercial canned vegetable soup might contain around 2.9 grams of protein per cup, while a protein-focused canned option might contain 15+ grams per can (around 7-8 grams per cup).

How to Easily Increase the Protein in Your Soup

Boosting the protein in your vegetable soup is simple with the right additions. Here are some effective strategies to turn a light soup into a satisfying, protein-packed meal:

Add Legumes: Incorporating canned or cooked lentils, chickpeas, or beans (kidney, black, or cannellini) is a classic and effective method. Lentils are a powerhouse, with some soup recipes delivering 6+ grams of protein per serving with their addition.
Include Whole Grains: Stirring in cooked quinoa, barley, or millet can add several grams of protein and increase the soup's heartiness.
Use Tofu or Tempeh: Cubed or crumbled tofu and tempeh are excellent ways to boost plant-based protein. For an Asian-style soup, add soft tofu near the end of cooking.
Incorporate Nuts or Seeds: Garnishing with toasted sunflower seeds, pumpkin seeds, or pureed cashews can add both protein and a creamy texture.
Add Dairy or Fortified Milks: Stirring in a swirl of Greek yogurt, cottage cheese, or a high-protein plant-based milk after cooking can boost the protein content and creaminess. Be careful not to boil dairy products, which can cause them to curdle.

Comparison Table: Protein in Different Soups


Soup Type	Typical Protein (per cup)	Notes
Homemade, Broth-Based	2-3 grams	A simple combination of broth and non-starchy vegetables.
Canned, Condensed Vegetable	~2 grams	A basic, popular brand of condensed soup.
Canned, Standard Vegetable	3-4 grams	A typical ready-to-eat canned vegetable soup.
Homemade, with Beans/Lentils	5-8+ grams	Protein level is significantly higher due to added legumes.
Commercial High-Protein	~8+ grams	Specially formulated canned soups featuring higher protein content.

Conclusion

Determining how much protein is in 1 cup of vegetable soup requires a deeper look than a simple glance. The protein can range from a modest 2 grams in a basic, broth-only version to a substantial 8 grams or more in a soup fortified with legumes or other protein sources. Homemade soups offer the most control over ingredients, while commercial options provide a convenient, ready-made protein boost. By intentionally adding protein-rich ingredients like beans, lentils, or tofu, you can easily transform a simple vegetable soup into a balanced, filling meal that helps you meet your nutritional goals. Regardless of your preference, vegetable soup remains a healthy and adaptable meal option.

Explore more protein-rich soup ideas on NordicTrack's blog for healthy winter meals.

Frequently Asked Questions

Yes, vegetable soup does contain protein, though the amount is often relatively low in simple, broth-based versions. For a higher protein count, ingredients like lentils, beans, or quinoa must be added.

A basic, homemade vegetable soup typically contains about 2-3 grams of protein per cup. This can be easily increased by adding protein-rich ingredients.

You can add more protein to vegetable soup by mixing in ingredients like cooked lentils, chickpeas, kidney beans, quinoa, tofu, or tempeh.

Unless fortified with specific combinations, most vegetable soup is not a complete protein source, as plant-based proteins often lack all nine essential amino acids. Pairing different plant-based proteins, such as beans and rice, can create a complete protein.

Some canned vegetable soups, particularly those labeled as 'hearty' or 'protein,' contain higher protein levels due to added beans, legumes, or other fillers. Always check the nutrition label, as standard canned soups may still be low in protein.

Excellent vegan protein sources for soup include lentils, chickpeas, black beans, edamame, tofu, and quinoa. Many recipes also use pureed nuts or seeds to add a creamy, protein-rich base.

Legumes are the best vegetables for adding protein to soup. Green peas, in particular, are a high-protein vegetable, with a cup of cooked peas containing about 8 grams of protein.