Is chicken soup healthy for weight loss? A comprehensive guide

November 24, 2025 •

2 min read

Research has shown that consuming a bowl of soup before a meal can potentially reduce overall calorie intake at that meal by up to 20%. This interesting fact often leads people to wonder, 'Is chicken soup healthy for weight loss?' The answer is a qualified 'yes', but it depends heavily on the ingredients and preparation.

Quick Summary

A well-prepared chicken soup can be a beneficial addition to a weight loss regimen. Its low-calorie, high-satiety profile, driven by lean protein and vegetables, can help curb appetite. Key factors include using broth, controlling portion sizes, and focusing on nutrient-dense ingredients.

Key Points

Satiety: The high water and lean protein content in chicken soup helps you feel full and satisfied for longer, reducing overall calorie consumption.
Smart Ingredients: A weight loss-friendly chicken soup should be built with lean protein, low-sodium broth, and a generous amount of fiber-rich vegetables.
Preparation is Key: Opt for a broth-based soup over a creamy version to keep calories and unhealthy fats in check.
Avoid Fad Diets: Do not rely solely on chicken soup for weight loss; restrictive soup-only diets are unsustainable and can cause nutrient deficiencies.
Strategic Integration: Incorporate soup as an appetizer or a light meal to reduce hunger, rather than as a magic bullet for weight loss.
Control Sodium: High sodium levels in many commercial soups can cause water retention, so prioritize homemade or low-sodium options.

The Science Behind Chicken Soup and Satiety

For weight loss, a key strategy is to feel full and satisfied while consuming fewer calories. This is where chicken soup excels, primarily due to its high water and protein content. The liquid volume fills the stomach, activating stretch receptors that send signals of fullness to the brain. This phenomenon, often called the 'preload effect', means a person eats less during the following meal.

Why a Broth-Based Soup is Best

The composition of chicken soup is critical for weight loss. Broth-based soups are significantly better than their creamy counterparts. Creamy versions increase calories with ingredients like heavy cream, while broth focuses on lean protein and vegetables, keeping calories low and nutrients high. The broth also aids hydration, helping curb thirst often mistaken for hunger.

The Importance of Lean Protein

Lean chicken breast provides high-quality protein, important for maintaining muscle during weight loss. Protein also increases satiety, making you feel fuller longer.

Creating a Weight Loss-Friendly Chicken Soup

To maximize benefits, ingredient choice is crucial. Homemade is preferred over store-bought due to high sodium and additives.

Ingredients for a Healthy Chicken Soup:

Lean Protein: Boneless, skinless chicken breast or thighs.
Low-Sodium Broth: Controls sodium intake.
Fiber-Rich Vegetables: Carrots, celery, spinach, zucchini, etc., add bulk and fiber.
Herbs and Spices: Flavor without calories.
Limit Carbs: Choose whole grains if included.

Comparison: Healthy vs. Less Healthy Chicken Soup


Feature	Healthy Weight Loss Soup	Less Healthy Store-Bought Soup
Calories	Low (approx. 100-150 kcal/cup)	Variable, can be higher (approx. 130-180 kcal/cup)
Fat Content	Low, from lean chicken and minimal oil	Can be higher, especially creamy versions
Protein	High, from lean chicken breast	Moderate, can vary by product
Sodium	Low, from low-sodium broth	High, often containing excess salt
Key Ingredients	Lean chicken, fresh vegetables, herbs	Processed ingredients, high sodium, potential added starches
Health Impact	Supports satiety, nutrient intake	Can contribute to high sodium intake, water retention

The Perils of Fad "Soup Diets"

Using chicken soup as part of a balanced diet is good, but relying solely on it is not recommended. Fad diets are often unsustainable and can cause nutrient deficiencies and lead to yo-yo dieting. A balanced approach is key.

Incorporating Chicken Soup into a Balanced Diet

Treat chicken soup as a tool in a broader weight management plan:

Pre-Meal Appetizer: A small bowl before a meal can reduce overall calorie intake.
Light Meal Replacement: A hearty soup can be a satisfying low-calorie lunch or dinner.
Meal Prep Staple: Prepare a large batch for convenient healthy meals.
Boost Hydration: The broth helps maintain hydration, reducing false hunger.

Conclusion

Is chicken soup healthy for weight loss? Yes, with careful preparation and as part of a balanced diet. Focus on lean protein, low-sodium broth, and plenty of vegetables for a satisfying, low-calorie meal that promotes satiety. Avoid fad diets and use chicken soup as a sustainable tool. For more information, resources like Medical News Today offer insights.

Frequently Asked Questions

No, relying solely on chicken soup is not a sustainable or healthy weight loss strategy. It can lead to nutrient deficiencies and is typically just a short-term solution, with weight regain likely after the diet ends.

Creamy chicken soups are generally not ideal for weight loss because they often contain high-fat ingredients like heavy cream or butter. Broth-based soups are the better, lower-calorie option.

The high water and protein content of chicken soup contribute to a greater sense of fullness (satiety). This helps reduce cravings and the amount of food you consume later.

The best approach is to use lean chicken breast, low-sodium broth, and lots of fiber-rich vegetables like carrots, celery, spinach, and cabbage. Limit additional fat and starchy ingredients.

Some store-bought options can be acceptable, but you must check the nutritional labels carefully for high sodium and fat content. Homemade soup gives you full control over ingredients.

It can be, but you should use whole-grain or low-calorie noodles and not overdo it. The key is to keep the focus on lean chicken, broth, and vegetables.

Research suggests that eating a low-calorie soup before a meal can help reduce your overall calorie consumption during that meal. It can also be a filling main meal on its own.