How Much Protein is in 1 Cup of Soup?

November 27, 2025 •

3 min read

Soup can contain anywhere from 2 to 25 grams of protein per cup, depending on its ingredients. The protein content varies drastically whether you are enjoying a simple vegetable broth, a hearty bean soup, or a creamy chicken chowder. Understanding the ingredients and preparation is key to determining how much protein is in 1 cup of soup.

Quick Summary

The protein content of a 1-cup serving of soup is highly variable, ranging from a few grams in vegetable broth to over 20 grams in meat or legume-based varieties. The final protein amount is determined by ingredients such as meat, beans, lentils, and dairy, as well as whether the soup is homemade or canned.

Key Points

Variable Content: Protein in 1 cup of soup ranges widely, typically from 2 to 25 grams, based on ingredients.
Ingredient Impact: Meat, lentils, beans, and dairy significantly increase protein, while vegetable broths offer minimal amounts.
Homemade Advantage: Making soup at home gives you control over protein sources, salt, and fat content.
Boosting Strategies: Easily increase protein by adding lean meats, legumes, cheese, or high-protein toppings like seeds.
Increased Satiety: The protein in soup promotes a feeling of fullness, which can aid in weight management and appetite control.

Protein Power in Your Bowl: Factors Influencing Soup's Nutritional Value

The protein content in a single cup of soup is not a fixed number; it is a dynamic value that depends on multiple factors. While a basic vegetable broth might offer minimal protein, a rich, meat-filled chili or lentil soup can provide a significant portion of your daily needs. The main factors that influence the protein per cup include the primary protein source, the preparation method, and whether it is a homemade or commercial product.

The Role of Ingredients: From Broth to Hearty Stew

The most obvious driver of a soup's protein content is the type of ingredients used. A soup built around a clear, vegetable-based broth will naturally have a lower protein count than one packed with animal or plant-based protein sources. For instance, a chicken noodle soup contains protein from the chicken, while a lentil soup gets its protein from the legumes. The following table compares the typical protein ranges for different types of soup to highlight this variation.

Homemade vs. Canned Soups

Another significant variable is the origin of the soup. Homemade soups offer the cook complete control over ingredients, allowing them to maximize protein content with lean meats, extra legumes, or bone broth. Canned or pre-packaged soups, however, have their protein content determined by the manufacturer, which can differ widely by brand and type. Canned varieties also often contain high levels of sodium, a concern for health-conscious consumers. For example, a can of Campbell's Chicken Noodle soup contains 7.93g of protein per can, which is approximately 4g per 1-cup serving.


Soup Type	Typical Protein Source(s)	Estimated Protein per 1 Cup	Example
Clear Broth	Minimal; from vegetables or stock	< 2 grams	Vegetable Broth
Cream-Based	Dairy, some vegetables	3-6 grams	Cream of Mushroom
Canned Vegetable	Vegetables, minor legumes	2-3 grams	Canned Vegetable Soup
Bean & Lentil	Lentils, chickpeas, beans	8-15+ grams	Lentil Soup
Chicken Noodle	Chicken, broth	4-9 grams	Homemade or canned
Beef Stew	Beef, vegetables	10-20+ grams	Homemade Beef Stew
Clam Chowder	Clams, cream, potatoes	9+ grams	New England Clam Chowder

How to Maximize Protein in Your Soup

If your goal is to increase the protein in your soup, there are numerous simple and effective strategies. These additions not only boost the nutritional value but can also enhance the flavor and texture of your meal. Incorporating some of the following can transform a simple broth into a protein-rich powerhouse.

Add lean protein: Shredded chicken, diced turkey, or ground beef are excellent for a quick protein boost.
Include legumes: Beans, lentils, and chickpeas are a versatile and fiber-rich way to increase protein in any soup, including vegetarian options.
Use bone broth: Simmering bones to create your own broth adds natural collagen and other nutrients, increasing the protein base of your soup.
Stir in dairy or plant-based alternatives: A swirl of Greek yogurt, cottage cheese, or even pureed cashews can make a soup creamier and significantly increase its protein content.
Garnish with high-protein toppings: Toppings can be a game-changer. Sprinkle on some seeds, nuts, or crumbled cheese for a satisfying crunch and added protein. A dollop of pesto can also add a hint of flavor and protein.

The Satiety Factor

Beyond simple caloric density, the presence of protein in soup plays a crucial role in promoting satiety. Protein slows down digestion and affects hunger hormones, helping you feel fuller for longer. This is particularly beneficial for weight management, as a protein-rich soup can help curb overeating and reduce snacking throughout the day. The feeling of fullness comes not only from the solid ingredients but also from the overall volume and hydration provided by the liquid base.

For additional nutritional insights and high-protein recipes, Healthline's guide on healthy soups provides an excellent starting point.

Conclusion

The protein content in 1 cup of soup is not a one-size-fits-all figure. It is heavily dependent on the ingredients, from the inclusion of meats and legumes to the type of broth used. While some soups offer a modest amount of protein, many can be intentionally crafted or enhanced to provide a substantial and satisfying protein-packed meal. By understanding the factors that influence the protein content and learning how to incorporate protein-rich ingredients, you can transform a simple bowl of soup into a nourishing and filling dish that aligns with your dietary goals. Paying attention to homemade versus canned options also allows for better control over sodium levels and overall nutritional quality.

Frequently Asked Questions

Yes, many canned soups contain protein, but the amount varies significantly by type and brand. Canned vegetable soups might have a few grams per cup, while bean or meat-based varieties will contain more.

High-protein, high-fiber soups, such as lentil or chickpea soup, are excellent for weight loss. They promote satiety and help control appetite, and recipes can be found on sites like Healthshots.

You can boost the protein in store-bought soup by stirring in shredded chicken, a scoop of lentils, a dollop of Greek yogurt, or a handful of roasted chickpeas as a topping.

Plain vegetable soups typically contain a low amount of protein, often just 2-3 grams per cup. To increase this, you can add protein-rich vegetables or legumes.

Yes, bone broth is an excellent, nutrient-dense base for soup that is rich in collagen, a form of protein. It adds a solid protein foundation to any homemade soup.

Homemade soup's protein content depends entirely on your recipe, while canned soup's is predetermined by the manufacturer. Homemade often allows for higher quality and quantity of protein sources.

Not necessarily. Creamy soups made with dairy may have more protein than a clear broth, but a bean or meat-based soup can be far richer in protein without a creamy base.