Is Soup a High-Fat Food?

January 3, 2026 •

4 min read

According to a 2014 study, regular soup consumption was associated with a reduced intake of total fat and an improved diet quality in general. The fat content of soup, however, varies drastically depending on its ingredients, meaning not all soups are created equal when it comes to fat.

Quick Summary

The fat content of soup depends heavily on its ingredients and preparation method. While broth-based soups are typically low in fat, creamy varieties can be calorie-dense and high in saturated fat.

Key Points

Fat Varies by Type: The fat content of soup is highly dependent on whether it is broth-based or cream-based.
Broth-Based Soups are Low-Fat: Soups made with vegetable, chicken, or bone broth are generally low in fat and calories.
Creamy Soups are Higher in Fat: Varieties containing heavy cream, cheese, or butter, such as bisques and chowders, are typically high in fat and calories.
Homemade is Healthier: Making soup at home gives you full control over ingredients and allows for healthier substitutions.
Beware of Canned Soups: Many canned options are high in sodium and can contain excessive saturated fat.
Use Healthy Thickening Agents: To achieve a creamy texture without high fat, puree vegetables, or use low-fat alternatives like Greek yogurt.
Add Flavor with Herbs and Spices: Enhance taste with natural seasonings instead of relying on high-fat ingredients or excessive salt.
Protein and Fiber Boosts Satiety: Including lean protein and fiber-rich vegetables helps you feel full and satisfied.

Understanding Soup’s Fat Content: It's All in the Ingredients

The question of "Is soup a high-fat food?" doesn't have a single, universal answer. The fat content is almost entirely dependent on the specific ingredients and preparation method used. A simple, vegetable-filled, broth-based soup is inherently low in fat, while a hearty, cream-based chowder is naturally going to be much higher. Understanding the difference is crucial for anyone monitoring their fat intake.

The Fat Divide: Broth-Based vs. Cream-Based Soups

The fundamental distinction lies in the base of the soup. Broth-based soups, like classic chicken noodle or a simple minestrone, are primarily made with water or a stock derived from simmering bones or vegetables. This results in a dish that is naturally low in fat and calories while being rich in nutrients. In contrast, cream-based soups and bisques use ingredients such as heavy cream, milk, butter, or cheese to create a rich, thick, and velvety texture. These additions significantly increase the fat and calorie density of the final product. For example, a cheesy broccoli chowder can have a substantial amount of saturated fat, which, when consumed frequently, can raise bad cholesterol levels and increase the risk of cardiovascular disease.

Comparing Fat Levels: High-Fat vs. Low-Fat Soups

To illustrate the difference, here is a comparison table showing the typical fat content of different types of soup. These are general estimates and can vary significantly depending on the exact recipe and serving size.


Type of Soup	Base	Typical Fat Content (per cup)	Key Ingredients	Common Fat Sources
Broth-Based	Broth (vegetable or bone)	Very Low (<2g)	Vegetables, lean protein, noodles	Negligible
Cream-Based	Cream, butter, cheese	High (5-15g or more)	Cream, butter, cheese, fatty meats	Cream, butter, cheese
Hearty Stews	Broth, roux, meat	Moderate (5-10g)	Meat, potatoes, beans, vegetables	Fatty meats, oil/butter in roux
Pureed Vegetable	Broth, pureed vegetables	Low to Moderate (2-5g)	Vegetables, broth, sometimes cream	Vegetables, optional cream/oil
Instant/Canned	Broth, additives	Variable	Preservatives, salt, sometimes fat	Preservatives, some fat

Tips for Making and Choosing Healthy, Low-Fat Soups

If you're aiming for a healthier, low-fat option, making your own soup is the best way to control the ingredients. When using a store-bought broth, opt for a low-sodium or no-salt-added version. To achieve a creamy texture without heavy cream, try pureeing some of the soup's own vegetables, such as potatoes, sweet potatoes, or beans. You can also use healthier alternatives like Greek yogurt, skim milk, or a small amount of blended cashews for richness and protein. Including lean protein sources like chicken, lentils, or beans will make your soup more filling and nutritious.

A Deeper Look at Ingredients and Preparation

Vegetable Power: Soups are an excellent vehicle for boosting your vegetable intake, which is beneficial for overall health. A wide array of vegetables adds fiber, vitamins, and minerals without adding excess fat. For example, a simple vegetable soup can be a nutritional powerhouse.
Protein is Key: Adding lean protein, such as chicken breast, fish, or legumes like lentils and chickpeas, helps increase satiety and muscle mass. This keeps you feeling full longer and reduces the likelihood of overeating.
Flavor without Fat: To add flavor, use a variety of herbs and spices instead of relying on high-fat additions. Ingredients like garlic, onions, cumin, and fresh herbs can create a complex flavor profile without the added calories from fat.
Canned Soup Concerns: Be cautious with canned soups, which are often laden with sodium and may contain higher levels of saturated fat and preservatives, especially in creamy varieties. Always check the nutrition label for sodium and fat content. Healthier canned versions with lower sodium and fat are available.

Conclusion

In conclusion, whether soup is a high-fat food is dependent on the specific type and preparation. While rich, creamy soups can be high in saturated fat and calories, broth-based and vegetable-heavy soups are typically low in fat and offer numerous health benefits, including increased hydration, higher vegetable intake, and weight management. By making mindful choices about ingredients and preparation, you can enjoy soup as a healthy, satisfying, and comforting part of your diet. The key is to favor broth-based varieties and add lean protein and plenty of vegetables, reserving creamy, high-fat soups for occasional indulgence.

How to Make a Creamy Low-Fat Soup

Making a creamy, low-fat soup is simple with a few smart substitutions. Start with a low-sodium broth and your choice of vegetables. Simmer until tender. For a creamy texture, remove a portion of the cooked vegetables, puree them with a bit of the broth, and return to the pot. Alternatively, add low-fat dairy like Greek yogurt or evaporated milk, or use a non-dairy option like blended cashews. Season with fresh herbs instead of butter for extra flavor.

Outbound Link

For more in-depth nutritional information on various food types, including soups, consider exploring reputable resources like the USDA Food and Nutrient Database for accurate data on ingredients.

Frequently Asked Questions

No, not all creamy soups are inherently high in fat. While many traditional recipes use heavy cream, butter, or cheese, you can create a creamy texture by pureeing vegetables like potatoes, carrots, or cauliflower, or by using low-fat dairy or blended cashews as a healthier alternative.

You can determine if a soup is high in fat by checking the ingredients list or nutrition label. Look for ingredients like heavy cream, full-fat cheese, butter, and fatty meats. Broth-based, vegetable-heavy soups are typically low in fat, while thicker, richer-tasting soups are likely higher.

The fat content of canned soup varies widely. While some, like condensed cream of mushroom or chicken, can be high in saturated fat, many broth-based and vegetable canned soups are low in fat. It is important to read the nutrition label on the specific can you are purchasing.

For a low-fat soup, you can add a variety of ingredients. Lean proteins like chicken breast, turkey, lentils, and chickpeas are great options. Vegetables, herbs, spices, and low-sodium broth are also excellent choices for adding flavor and nutrients without increasing fat content.

Yes, soup can be a beneficial tool for weight management, particularly broth-based versions. Studies have shown that consuming soup is associated with a lower body mass index and better diet quality, as it can increase feelings of fullness and reduce overall calorie intake.

Absolutely. To make a hearty but low-fat soup, focus on incorporating fiber-rich vegetables and lean protein. For instance, a chicken and vegetable soup with lentils and barley provides a thick, satisfying texture and robust flavor without relying on fatty ingredients.

To reduce fat, use low-sodium broth instead of high-sodium versions, and opt for lean meats. Replace heavy cream with low-fat alternatives like pureed vegetables, low-fat milk, or Greek yogurt. You can also refrigerate the soup and skim the solidified fat off the top before reheating.