Is Soup a Healthy Late Night Snack?

December 28, 2025 •

4 min read

According to one observational study, people who regularly eat soup tend to have a lower body weight and smaller waist circumference than those who do not. For those who get hungry before bed, this warm and comforting food might seem like a perfect choice. But is soup truly a healthy late night snack, or are there hidden downsides to consider?

Quick Summary

The healthiness of a late-night soup depends heavily on its ingredients and type. Broth-based soups with easy-to-digest vegetables are excellent, while creamy, high-sodium, or heavy-fiber versions can disrupt sleep. Portion size and preparation method are also crucial factors.

Key Points

Choose broth-based soups: Opt for light broths like vegetable or bone broth over creamy, heavy soups for easier digestion and lower calorie intake.
Control sodium levels: High sodium in canned soups can disrupt sleep and cause bloating; homemade versions allow for healthier, low-sodium seasoning.
Avoid heavy ingredients: Heavy fibers from beans or noodles, and high-fat ingredients like cream, can be hard to digest late at night and should be avoided.
Select easy-to-digest vegetables: Pureed soups made from butternut squash, carrots, or zucchini are gentle on the digestive system before bed.
Mind your portion size: A small, satisfying cup of soup is enough to curb cravings without making you feel uncomfortably full.

The Case for Soup as a Bedtime Snack

When chosen correctly, soup offers several advantages that make it a smart option for a late-night craving. Its warmth provides a calming, soothing effect that can help a person wind down for sleep. Furthermore, soup's high water content contributes to hydration, which is essential for overall health.

Promoting Satiety and Weight Management

Eating soup, particularly broth-based and vegetable-heavy varieties, can promote a feeling of fullness. This is because the combination of liquid and fiber fills the stomach, helping to curb appetite without adding a significant number of calories. This can be particularly useful for those managing their weight, as it reduces the likelihood of overeating less healthy snacks. A study published in PLOS ONE found that people who ate soup regularly were less likely to be overweight.

Ease of Digestion

For a late-night snack, the ease of digestion is a key consideration. Simple broth-based soups or pureed vegetable soups, like butternut squash, are gentle on the stomach and easy for the body to process. This prevents the discomfort and indigestion that can arise from eating a heavy, hard-to-digest meal before bed, which could otherwise interfere with sleep. The warmth of the soup can also be relaxing to the digestive system.

Potential Pitfalls of Late-Night Soup

Not all soups are created equal, and some varieties can be counterproductive for a healthy, restful night. The main drawbacks of consuming soup before bed are related to high sodium content, heavy ingredients, and high fiber content.

The Problem with High Sodium

Many canned, instant, and restaurant soups contain extremely high levels of sodium. Consuming excessive sodium late at night can lead to water retention, bloating, and increased blood pressure. More importantly for sleep, studies have shown that high salt intake can disrupt sleep patterns, causing frequent awakenings and restless sleep. The need to get up to drink water and urinate during the night can significantly decrease sleep quality.

Heavy and High-Fiber Ingredients

While fiber is a crucial part of a healthy diet, consuming large amounts late at night can be problematic. Heavy ingredients such as beans, lentils, and thick noodles are difficult to digest and can lead to bloating and discomfort that disrupts sleep. Similarly, soups thickened with heavy cream or butter add unnecessary calories and saturated fat, which can also tax the digestive system.

Homemade vs. Store-Bought: The Key Differences


Feature	Homemade Soup	Store-Bought Soup
Sodium Content	Fully controlled; can be made low-sodium with herbs and spices instead of salt.	Often very high in sodium; can exceed daily recommendations in a single serving.
Ingredients	Fresh, whole ingredients; you control the quality and type.	May contain preservatives, flavor enhancers, and artificial ingredients.
Digestion	Customizable for easy digestion by choosing simple, broth-based recipes.	May contain heavy or high-fiber ingredients that can cause indigestion at night.
Nutritional Profile	Highly customizable to be rich in vitamins, minerals, and lean protein without excess fat.	Nutritional content can vary widely; often includes fillers and thickeners that increase calorie and fat content.
Cost	Generally more cost-effective per serving.	Typically more expensive and less nutritionally dense than homemade versions.

How to Make the Perfect Healthy Late-Night Soup

If you decide that soup is the right choice for your late-night snack, follow these tips to ensure it supports, rather than hinders, your sleep and health goals.

Prioritize broth-based soups. Start with a light, flavorful broth, such as vegetable or bone broth. These provide hydration and warmth without the heavy calories of cream-based alternatives.
Focus on easy-to-digest vegetables. Smooth, pureed soups from ingredients like butternut squash, zucchini, or carrots are ideal. This provides nutrients without taxing your digestive system before bed.
Use herbs and spices instead of salt. Flavor your soup with fresh herbs like basil and parsley, or spices like garlic powder, ginger, and cumin. This helps you avoid the negative effects of high sodium intake on your sleep.
Add a small amount of lean protein. A little protein can help you feel satisfied longer. Consider adding a small portion of shredded chicken or a hard-boiled egg.
Watch your portion size. A small cup is often enough to curb a late-night craving. Avoid large, meal-sized portions that can leave you feeling uncomfortably full.

Conclusion

For a late-night snack, soup can be a nutritious and soothing option, but the key is in the preparation. Opting for a light, broth-based or pureed vegetable soup made at home allows you to control sodium, fat, and fiber content, ensuring it's easy to digest. A small bowl can provide warmth and satisfaction, promoting better sleep rather than disturbing it. Conversely, heavy, high-sodium, or cream-based store-bought soups can lead to discomfort and restless nights. By following simple preparation guidelines, soup can be a comforting and healthy part of your evening routine. For more information on eating for better rest, the Sleep Foundation offers further insights into food and sleep.

Frequently Asked Questions

Broth-based soups or pureed vegetable soups, like butternut squash or zucchini, are the best options because they are light, easy to digest, and soothing.

No, canned soups are generally not a good choice due to their high sodium content, which can cause bloating and disrupt sleep patterns.

Excessive sodium intake before bed can lead to water retention, frequent awakenings to drink water or urinate, and disturbed sleep cycles, reducing overall sleep quality.

Yes, a low-calorie, broth-based soup can promote feelings of fullness and reduce appetite, which can help prevent overeating less healthy foods and support weight management goals.

No, creamy soups are typically high in calories, fat, and are harder to digest, which can cause discomfort and interfere with restful sleep.

Use a light broth, focus on pureed or soft vegetables, and use herbs and spices for flavor instead of adding excessive salt.

Yes, adding a small amount of lean protein, like shredded chicken or an egg, can increase satiety and make the snack more filling without being too heavy.