Is Egg Drop Soup Anti-Inflammatory? The Surprising Answer

October 12, 2025 •

4 min read

While standard Chinese restaurant egg drop soup may contain pro-inflammatory ingredients like high sodium and MSG, a homemade version, enriched with specific spices and nutrient-dense broth, can be a supportive component of an anti-inflammatory diet. The key is focusing on ingredient quality, especially with the broth and seasonings.

Quick Summary

The anti-inflammatory properties of egg drop soup depend entirely on its preparation. Homemade versions with bone broth and anti-inflammatory spices like ginger and turmeric can be beneficial, while restaurant versions often contain high sodium and MSG that can promote inflammation.

Key Points

Homemade vs. Restaurant: The anti-inflammatory nature of egg drop soup hinges on whether it's homemade or from a restaurant, with the latter often containing high sodium and MSG.
Benefit of Bone Broth: Using a high-quality bone broth provides anti-inflammatory amino acids like glycine and arginine.
Anti-inflammatory Spices: Adding turmeric and ginger significantly boosts the soup's ability to fight inflammation.
Gut Health Support: Ingredients like bone broth and mushrooms can support a healthy gut, which is directly linked to reducing systemic inflammation.
Control Sodium and Additives: To maximize health benefits, control sodium by using low-sodium broth and avoiding MSG common in restaurant versions.
Add Nutrient-Dense Vegetables: Including vegetables like leafy greens and carrots increases antioxidant intake and overall nutrition.

For many, egg drop soup is a comforting classic, but the question remains: 'is egg drop soup anti-inflammatory?' The answer is not a simple yes or no, as its health properties are determined by its ingredients and preparation. A standard takeout order, often high in sodium and potentially containing MSG, can be pro-inflammatory. However, a homemade rendition can be tailored with potent anti-inflammatory foods to create a nourishing, healing meal. The soup's potential lies in its core components and any additions made to enhance its nutritional profile.

The Anti-inflammatory Potential of Basic Ingredients

The most basic version of egg drop soup consists of eggs and broth, both of which can offer anti-inflammatory benefits when sourced correctly.

Eggs: As a primary ingredient, eggs are a fantastic source of high-quality protein, essential amino acids, and minerals like selenium and phosphorus. They also contain high-density lipoprotein (HDL) cholesterol, known as 'good' cholesterol, which has anti-inflammatory and antioxidant properties. Choosing pasture-raised eggs can further increase their nutrient density.
Broth: The choice of broth is critical. While a store-bought chicken broth can be a good base, a high-quality bone broth is far superior for fighting inflammation. Bone broth is rich in amino acids like glycine and arginine, which have potent anti-inflammatory effects. A homemade bone broth is even better, as it avoids excessive sodium and artificial additives common in many commercial products.

The Inflammatory Risks of Traditional Preparation

Many restaurant versions of egg drop soup include ingredients that can counteract its potential health benefits.

High Sodium: Commercial broths and standard soy sauces can be extremely high in sodium. Excessive sodium intake is linked to increased blood pressure and can contribute to chronic inflammation.
MSG and Additives: Monosodium glutamate (MSG) is a flavor enhancer sometimes found in restaurant or packaged soups and can trigger chronic inflammation. Other additives may also have undesirable effects.
Refined Carbohydrates: Many recipes use cornstarch to thicken the soup, which is a refined carbohydrate. While a small amount is unlikely to be harmful, large quantities can contribute to inflammation. Healthier alternatives exist, such as using less or opting for a different thickener like arrowroot powder.

Enhancing the Anti-inflammatory Power

To ensure your egg drop soup is actively combating inflammation, incorporate additional nutrient-rich ingredients:

Potent Spices: Add fresh or ground turmeric and ginger, two of the most powerful anti-inflammatory spices. Grated ginger and turmeric root add fresh flavor and a potent health boost. A touch of garlic also adds flavor and anti-inflammatory properties.
Anti-inflammatory Fats: Drizzle with extra virgin olive oil or high-quality sesame oil for healthy fats and flavor.
Vibrant Vegetables: Load up on anti-inflammatory vegetables. Good options include leafy greens like spinach, bok choy, and swiss chard for antioxidants, or mushrooms like shiitake, which provide prebiotic fiber for gut health. Julienne carrots are also a classic, nutrient-dense addition.
Low-Sodium Seasoning: Opt for low-sodium chicken or vegetable broth and use tamari or coconut aminos instead of high-sodium soy sauce. This allows you to control the salt content precisely.

Comparing Anti-inflammatory Egg Drop Soup


Feature	Homemade Anti-inflammatory Version	Standard Restaurant Version
Broth	Homemade bone broth or low-sodium stock	Commercial chicken broth, potentially high in sodium
Thickener	Arrowroot powder or minimal cornstarch	High concentration of cornstarch
Seasoning	Low-sodium tamari, fresh ginger, turmeric, garlic	High-sodium soy sauce, potentially MSG
Add-Ins	Leafy greens, mushrooms, lean protein	Often minimal vegetables or protein
Healthy Fats	Drizzle of extra virgin olive oil or sesame oil	Variable, can include unhealthy vegetable oils

How to Make Your Own Anti-inflammatory Egg Drop Soup

Creating a healing version at home is quick and simple.

Prepare Your Broth: Start with a high-quality bone broth or low-sodium stock. In a saucepan, bring the broth to a gentle simmer.
Infuse with Spices: Add grated fresh ginger, minced garlic, and a teaspoon of turmeric. Let this simmer for a few minutes to allow the flavors to meld.
Add Vegetables: Stir in your choice of vegetables, such as sliced mushrooms, chopped carrots, or shredded bok choy, and cook until tender.
Thicken the Soup: Create a slurry by mixing a small amount of arrowroot powder or cornstarch with cold water. Slowly whisk this into the simmering soup to thicken it slightly.
Prepare the Eggs: In a separate bowl, whisk two or three pasture-raised eggs until smooth.
Create the Ribbons: While gently swirling the broth with a spoon, slowly drizzle the beaten eggs into the soup. The eggs will immediately form fine ribbons.
Finish and Serve: Turn off the heat and season with low-sodium tamari and a dash of white pepper. Stir in chopped green onions and a drizzle of sesame oil before serving immediately.

Gut Health and Anti-inflammatory Foods

Inflammation and gut health are closely linked. An unhealthy gut can lead to systemic inflammation, while a diet that supports gut health can have an anti-inflammatory effect. Your homemade egg drop soup can contribute positively to gut health through several mechanisms:

Bone Broth: Rich in collagen and gelatin, bone broth helps to repair the gut lining.
Prebiotic Fibers: Ingredients like shiitake mushrooms provide prebiotic fibers that feed beneficial gut bacteria, promoting a healthy gut microbiome.
Digestibility: The soft, cooked ingredients in the soup make it easy to digest, which can be beneficial for individuals with digestive issues.

Conclusion: Homemade is Best for an Anti-inflammatory Effect

To determine if egg drop soup is anti-inflammatory, you must look beyond the dish itself and examine its components. While a restaurant version often contains inflammatory ingredients, a mindful, homemade preparation can transform it into a highly nutritious and anti-inflammatory meal. By choosing a high-quality bone broth, prioritizing low-sodium seasoning, and adding powerful anti-inflammatory spices and vegetables, you can turn this classic comfort food into a healing and delicious addition to your diet. The process is simple, and the health benefits make it well worth the effort.

For further reading on dietary inflammation, consider exploring information from the Arthritis Foundation: 8 Food Ingredients That Can Cause Inflammation

Frequently Asked Questions

Yes, you can use a high-quality vegetable broth. Ensure it is low-sodium and fortified with additional anti-inflammatory ingredients like fresh ginger and garlic to boost its nutritional content.

You can use a smaller amount of cornstarch or substitute it with arrowroot powder, which is a gluten-free and paleo-friendly option. Simply mix it with cold water to create a slurry before adding it to the soup.

Yes, easy and delicious additions include chopped bok choy, spinach, grated carrots, or shiitake mushrooms. These add antioxidants and fiber, which support gut health.

Restaurant versions often contain high amounts of sodium from commercial broth and soy sauce, and some may contain MSG, a flavor enhancer known to cause inflammation. It is healthier to make it at home to control these ingredients.

To get perfect egg ribbons, whisk the eggs thoroughly beforehand. While the broth is at a low, rolling boil, swirl the broth in one direction and slowly pour the eggs in. The swirling motion combined with the heat will cook the eggs into fine shreds.

Pasture-raised or free-range eggs are generally considered superior. These eggs tend to be more nutrient-dense and contain beneficial HDL cholesterol, which has anti-inflammatory effects.

Yes, especially if made with bone broth. Bone broth contains collagen, amino acids, and minerals that can help soothe and repair the gut lining. Combined with prebiotic vegetables like mushrooms, it can actively support gut health.