How much protein is in one bowl of potato soup?

December 7, 2025 •

3 min read

Traditional potato soup recipes can contain as little as 2-6 grams of protein per cup, depending largely on whether they are made with milk or water. This illustrates that the amount of protein in one bowl of potato soup is highly variable, determined by the specific ingredients used, toppings, and preparation method.

Quick Summary

The protein content in a bowl of potato soup can vary from a few grams in a simple broth-based version to over 20 grams in recipes with added dairy and meat.

Key Points

Low base: A simple potato soup, especially if water-based, can offer as little as 3-5g of protein per cup.
Dairy is key: Creamier soups made with milk, cream, or cheese have a higher protein content, typically starting around 9g per cup.
Protein Power-ups: Ingredients like Greek yogurt, cottage cheese, and cheddar can boost protein to 16 grams per serving or more.
High-Protein Options: Loaded baked potato soups, which include meat like bacon and additional dairy, can contain upwards of 29g of protein per larger bowl.
Customizable Nutrition: You can easily increase your soup's protein with additions like chicken, legumes, or a scoop of nutritional yeast.
Final Count is Flexible: The precise protein content is determined by your specific recipe and the exact quantity of protein-heavy ingredients you add.

The question of how much protein is in one bowl of potato soup doesn't have a single answer. A basic, simple recipe will contain significantly less protein than a hearty, 'loaded' version. The final nutritional value depends entirely on the ingredients you choose, offering a flexible starting point that can be customized to fit various dietary needs, from a light vegetarian meal to a high-protein dinner.

The Variable Protein Content of Potato Soup

At its core, a potato soup's primary ingredient, the potato, is not a major source of protein, though it does contain some. A medium-sized potato (around 148g) with its skin provides about 3 grams of plant-based protein. This means that the protein content in your soup is largely defined by the other components. A cup of soup could be anywhere from 3 grams to over 20 grams of protein.

Factors Influencing Potato Soup's Protein Level

Several key factors determine the final protein count of your bowl. Knowing these can help you better control the nutrition of your meal.

Liquid Base: The foundation of the soup makes a big difference. Soups made with a water or vegetable broth base will have lower protein than those using milk or cream.
Added Dairy: Introducing ingredients like milk, cream, cheese, Greek yogurt, or cottage cheese can dramatically increase the protein. For instance, a high-protein recipe can add cottage cheese and milk to boost protein to 16 grams per serving.
Meat and Bacon: For non-vegetarian versions, toppings like crispy bacon bits, cooked turkey bacon, or crumbled sausage can add a significant protein punch.
Plant-Based Additions: For a vegetarian or vegan option, sources like nutritional yeast, legumes, or a swirl of hummus can increase protein without animal products.
Toppings: Your garnishes matter. Shredded cheese, Greek yogurt, or bacon crumbles don't just add flavor; they contribute to the total protein count.

Comparing Protein in Different Potato Soup Recipes

Here is a comparison of the typical protein content you can expect from different types of potato soup recipes, assuming a standard 1-cup serving size.


Recipe Type	Key Ingredients	Estimated Protein (per 1 cup)	Example Source
Basic Broth & Veggie	Potatoes, vegetable broth, onions, celery	~3-5g	Cobb County School District
Creamy Dairy-Based	Potatoes, milk/cream, broth	~9g	Potatoes USA recipe
High-Protein Dairy	Potatoes, milk, cottage cheese, cheddar	~16g	The Oregon Dietitian
Restaurant-Style Loaded	Potatoes, cheese, sour cream, bacon	Up to 29g (for 2 cups)	Nutritionix

How to Boost the Protein in Your Potato Soup

If you're looking to increase the protein content of your potato soup, you have many delicious options. These can transform a simple side dish into a complete and satisfying meal.

Add Dairy: Stir in full-fat Greek yogurt, sour cream, or cottage cheese at the end of cooking for a creamy texture and significant protein boost.
Use High-Protein Toppings: Top your bowl with crumbled bacon, shredded cheddar cheese, or even a sprinkle of nutritional yeast for a cheesy flavor and added protein.
Incorporate Lean Meat: Add shredded chicken breast, cooked turkey bacon, or diced ham to make it a heartier meal.
Blend in Legumes: A small can of cannellini beans or Great Northern beans, blended with the potatoes, can add creaminess and plant-based protein without drastically altering the flavor.
Add Protein-Rich Vegetables: Vegetables like peas or lentils are excellent additions that can be cooked right in the pot.
Fortify with Bone Broth: If you use broth, opt for high-quality bone broth instead of a standard vegetable broth to add extra protein and nutrients.

Calculating Protein for Your Specific Recipe

To get the most accurate protein count, you need to calculate based on the specific ingredients and quantities in your recipe. A simple way to do this is to add up the protein from each component and divide it by the number of servings. For example, if your recipe yields 4 servings, and the total protein from all ingredients is 64g, then each bowl contains 16g of protein.

Conclusion

Ultimately, the amount of protein in one bowl of potato soup is not fixed but is highly adaptable based on the recipe. While the potato itself contributes a modest amount, incorporating protein-rich ingredients like dairy, cheese, and meat can significantly increase the total. This flexibility allows you to tailor your soup to meet your specific nutritional goals, whether you prefer a light, simple meal or a rich, high-protein comfort food. For more general nutrition information, consult resources like MyPlate.

Frequently Asked Questions

It depends on the ingredients. A basic, broth-based potato soup is a modest source of protein, but adding ingredients like cheese, Greek yogurt, or meat can turn it into a good to excellent source.

You can increase the protein by stirring in Greek yogurt, cottage cheese, or shredded cheese, using a bone broth base, and adding protein-rich toppings like crumbled bacon, cooked chicken, or nutritional yeast.

A basic, homemade potato soup using broth, potatoes, and other vegetables typically contains around 3-5 grams of protein per cup.

Yes, adding cheese is an effective way to increase protein. Including shredded cheddar, for example, can significantly boost the protein content and add richness.

Absolutely. Greek yogurt is an excellent way to add both creaminess and a substantial amount of protein. For best results, stir it in at the end after removing the soup from the heat.

A loaded baked potato soup is much higher in protein. With toppings like cheese, bacon, and sour cream, a large bowl can contain 29 grams of protein or more, compared to a few grams in a simple broth version.

While not a primary protein source, a medium potato (with skin) provides around 3 grams of plant-based protein. The majority of the protein in potato soup comes from other added ingredients.