Is Fish Soup High in Calories? The Surprising Truth

December 3, 2025 •

4 min read

While some versions can be rich, a simple, clear fish soup is generally not high in calories, offering a nutritious and satisfying meal option. The final calorie count is heavily influenced by the specific ingredients and preparation methods used.

Quick Summary

The calorie content of fish soup varies widely based on ingredients like added cream, oil, or high-calorie seafood. This guide explores factors that influence the calorie count and offers tips for preparing a healthier, lighter version.

Key Points

Not inherently high in calories: A clear, traditional fish soup made with lean white fish and vegetables is typically low to moderate in calories.
Ingredients dictate calorie count: The calorie content varies drastically based on the recipe, with heavy cream, butter, or fried ingredients increasing it significantly.
Creamy versions are higher: Rich, creamy chowders are much higher in calories than light, broth-based fish soups.
Lean fish is best for low-cal options: Choosing lean fish like cod or halibut over fattier types like salmon helps reduce the calorie count.
Add vegetables, not starches: Increasing the proportion of low-calorie vegetables and avoiding excessive starches like potatoes or noodles helps keep the calorie count down.
Healthy preparation is key: To keep fish soup light, use low-sodium stock, minimal oil, and herbs for flavoring instead of heavy fats.
Fish soup is nutritious: Regardless of calorie level, fish soup provides high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.

The Truth Behind Fish Soup Calories

Many assume all soups are a low-calorie choice, but the reality is more nuanced, especially concerning fish soup. The calorie count can range dramatically from a very light, clear broth to a rich, decadent chowder. To determine if fish soup is high in calories, you need to look beyond the general name and examine the specific components. Lean, clear-broth versions, often found in Asian cuisine, are typically very low in calories, while creamy, dairy-based versions from other culinary traditions, such as a New England-style fish chowder, can be quite high.

Factors That Increase Calories in Fish Soup

The most significant contributors to a high-calorie fish soup are often the extra ingredients added for flavor and richness. Understanding these additions is key to managing your intake.

Cream and Milk

Cream-based soups: Adding heavy cream, full-fat milk, or half-and-half dramatically increases the fat and calorie content. These are common in many Western chowders to create a thicker, creamier texture.
Evaporated milk: In some Asian fish soup recipes, evaporated milk is added to create a cloudy, milky broth. While delicious, this addition significantly increases the calorie count compared to a simple, clear soup.

High-Fat Ingredients

Oils and Butter: Sautéing vegetables or fish in large amounts of oil or butter at the start of the cooking process adds calories and fat. Some recipes also finish with a swirl of oil or a dollop of flavorful but caloric rouille.
Fattier Fish: While fish is generally healthy, using very fatty fish like salmon can increase the overall calorie count compared to lean white fish such as cod or pollack.
Fried Garnishes: Garnishes like crispy fried fish skin or fried fish nuggets are tasty but add a significant amount of extra fat and calories.

Carb-Heavy Fillers

Potatoes and other starches: Adding starchy vegetables like potatoes, especially in large quantities, can increase the calorie content. Similarly, adding noodles like bee hoon can turn a low-calorie soup into a moderate or high-calorie meal.
Thickeners: Soups thickened with flour or other starches will have a higher carbohydrate and calorie count than a simple, clear broth.

How to Keep Your Fish Soup Low-Calorie

Creating a healthy, low-calorie fish soup is easy with a few simple adjustments. Focus on lean proteins, nutrient-dense vegetables, and a light broth base.

Choose a lean protein: Opt for white fish such as cod, halibut, or tilapia, which are naturally low in fat. This is one of the easiest ways to keep your soup light and protein-rich.
Use a clear broth: Build your flavor base with a low-sodium fish or vegetable stock instead of heavy cream or milk. This keeps the soup light and highlights the delicate flavor of the fish.
Load up on vegetables: Increase the volume and nutrient density of your soup by adding a variety of non-starchy vegetables. Sliced mushrooms, carrots, spinach, celery, and tomatoes are excellent choices.
Embrace herbs and spices: Enhance the flavor without adding calories by using fresh herbs like dill, parsley, and thyme, or spices like turmeric, paprika, and fennel seeds.
Thicken wisely: Instead of high-calorie dairy or flour, use low-fat yogurt or puree a portion of the vegetables to achieve a creamy texture.

Comparison: Low-Cal vs. High-Calorie Fish Soup

To illustrate the difference, consider the nutritional profile of a typical low-calorie broth-based soup versus a rich, creamy version.


Feature	Low-Calorie Broth-Based Fish Soup	High-Calorie Creamy Fish Chowder
Base	Clear, light fish or vegetable stock	Heavy cream or high-fat milk base
Protein	Lean white fish (cod, pollack)	Fattier fish (salmon, trout), plus other seafood
Added Fat	Minimal oil for sautéing; no butter	Generous use of oil, butter, or thick sauces
Thickener	None, or pureed vegetables	Flour, cream, or other starches
Vegetables	Plentiful, often non-starchy	Can be rich but often overshadowed by cream
Typical Calorie Range	Low, often under 200 kcal per serving	High, can exceed 400-500 kcal per serving

The Health Benefits of Fish Soup

Beyond its varying calorie count, fish soup offers several health benefits. Fish provides high-quality protein and is a rich source of vitamins and minerals. The broth itself contains water-soluble vitamins that are retained in the liquid.

Nutritional Advantages:

High-Quality Protein: Fish provides essential amino acids necessary for muscle repair and overall health.
Micronutrient-Rich: The soup contains valuable vitamins and minerals like B12, Vitamin D, iodine, and selenium, which support various bodily functions.
Promotes Satiety: The warmth and rich flavor can promote a feeling of fullness, potentially helping to reduce overall calorie intake during a meal.

A Simple Low-Calorie Fish Soup Recipe

Here is a quick and easy recipe for a light, low-calorie fish soup:

Ingredients:

1 tbsp olive oil
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
1 litre low-sodium fish or vegetable stock
400g skinless white fish fillets (cod or halibut), cut into chunks
Handful of fresh dill or parsley, chopped
Juice of 1 lemon
Salt and pepper to taste

Instructions:

Heat oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5-7 minutes until softened.
Pour in the stock and bring to a simmer. Cook for 10-15 minutes until the vegetables are tender.
Add the fish chunks and simmer for 5-7 minutes, or until cooked through.
Stir in the lemon juice and fresh herbs. Season with salt and pepper to taste.
Serve immediately.

Conclusion

In conclusion, the question of whether is fish soup high in calories depends entirely on the preparation. A traditional, clear-broth fish soup with lean white fish and vegetables is a nutritious, low-calorie meal that can be part of a healthy diet. However, rich versions made with heavy cream, fatty fish, and added starches can significantly increase the calorie count. By being mindful of your ingredients and preparation methods, you can easily enjoy a delicious and satisfying fish soup while keeping your calorie goals in check.

Frequently Asked Questions

A clear, broth-based fish soup can be very low in calories, sometimes under 200 kcal per serving. A creamy, dairy-based fish chowder can be significantly higher, often exceeding 400-500 kcal per serving due to the added fat from cream and butter.

Yes, clear, broth-based fish soup can be an excellent choice for weight loss. It is satisfying and nutritious while being relatively low in calories. Just avoid versions with heavy cream, lots of oil, or fried components.

Yes, using lean white fish such as cod, pollack, or halibut will result in a lower calorie soup than using fattier fish like salmon or mackerel. The preparation method, however, often has a larger impact.

Adding noodles like bee hoon increases the carbohydrate and calorie content of the soup. While still potentially a healthier option than some fried meals, it will have more calories than a soup with just broth, fish, and vegetables.

You can thicken fish soup by pureeing a portion of the cooked vegetables in the broth, or by adding a small amount of low-fat yogurt or milk at the end, as demonstrated in some healthy recipes.

Yes, fried fish pieces or fried fish skin used as a garnish add a significant amount of fat and calories to the soup. For a healthier alternative, use steamed or poached fish instead.

Fish soup provides high-quality protein, omega-3 fatty acids (depending on the fish), and various vitamins and minerals like B12 and iodine. It can be a highly nutritious and hydrating meal.