Is Soup a Source of Protein? The Definitive Guide

January 7, 2026 •

4 min read

According to the USDA, a serving of lentil soup can provide nearly 10 grams of protein, a clear indicator that soup can be a significant source of this essential macronutrient. However, the protein content varies dramatically depending on the ingredients used, from a simple vegetable broth to a hearty bone broth or bean-based chili.

Quick Summary

The protein content of soup depends entirely on its ingredients, ranging from minimal in plain broth to substantial in varieties containing meat, legumes, or dairy. Strategic ingredient choices can transform a simple soup into a filling, protein-packed meal for different dietary needs, including vegetarian and high-protein diets.

Key Points

Ingredient-Dependent Protein: Soup's protein content is determined by its ingredients; simple vegetable broths have low protein, while hearty meat or legume-based soups can be very high.
Animal and Plant Sources: Both animal products (chicken, beef, fish) and plant-based foods (lentils, beans, tofu, seeds) are effective ways to increase protein in soup.
Bone Broth's Protein: Bone broth is a notable protein source due to its collagen content, providing around 8-10 grams per cup, beneficial for joint and skin health.
Satiety and Metabolism: High-protein soups can aid in weight management by increasing feelings of fullness and supporting muscle mass, which helps boost metabolism.
Simple Protein-Boosting Tips: Easy methods to add protein include stirring in Greek yogurt, cooked eggs, shredded meat, or topping with seeds and nuts.

Can You Get Protein from Soup?

Yes, soup can be an excellent source of protein, but its effectiveness depends entirely on the ingredients added. The broth itself may contain minimal protein, but the additions of meat, legumes, dairy, and other ingredients can significantly boost the overall protein content, making it a hearty and satisfying meal. For those looking to increase their protein intake, particularly for weight management or muscle maintenance, soup can be a versatile and delicious tool. By understanding which ingredients contribute the most protein, you can tailor your soup to meet specific nutritional goals.

The Role of Different Ingredients in Soup

Different types of soups and their main ingredients contribute to the protein count in distinct ways:

Animal-Based Ingredients: Meats like chicken, beef, turkey, and fish are classic and reliable sources of complete protein. Adding shredded chicken to a noodle soup or simmering tender lamb bones in a broth are popular methods. Bone broth itself offers a notable amount of protein, with around 8–10 grams per cup, primarily from collagen.
Plant-Based Ingredients: Legumes are protein powerhouses for vegetarian and vegan soups. Chickpeas, lentils, and black beans can provide a substantial protein boost. For instance, a hearty lentil soup can contain nearly 10 grams of protein per cup. Other options include adding tofu or tempeh, which soak up flavors wonderfully.
Dairy Products: A dollop of Greek yogurt, a swirl of cheese, or adding milk to a cream-based soup can increase the protein content and add a rich, creamy texture.
Grains and Seeds: While often providing complex carbs, certain grains like quinoa and pearl barley also contribute protein. Toasted seeds like pumpkin or sunflower seeds can be sprinkled on top for an extra protein boost and a textural crunch.

Making Soup a Complete Protein Meal

For a soup to be a complete protein source, it needs to contain all nine essential amino acids. Animal products naturally contain these, but vegetarians can combine ingredients to achieve a complete amino acid profile. A classic example is a black bean and brown rice soup, where the combination of legumes and grains completes the protein. Adding vegetables like broccoli or spinach also boosts the fiber and nutrient content, creating a more balanced and filling meal.

Comparison of Soup Types by Protein Content

This table illustrates the varying protein content across different types of soup, showcasing how ingredient choice is key. Note: Protein content is an approximation and can vary based on the specific recipe and portion size.


Soup Type	Primary Protein Sources	Estimated Protein (per 1 cup)	Best For
Simple Broth (e.g., vegetable)	Negligible	<1-2g	Low-protein diets, hydration
Chicken Noodle Soup	Shredded chicken	4-10g	Classic comfort food, lean protein
Beef Bone Broth	Collagen from bones	9-10g	High-protein snacks, joint support
Lentil Soup	Lentils	9-13g	High-fiber, vegetarian diets
Black Bean Soup	Black beans	12-16g	Vegan, high-fiber, hearty meal
Cream of Chicken Soup (with milk)	Chicken, milk	7-9g	Creamy, higher calorie option
Sprouted Moong Soup	Sprouted moong beans	5-8g	Easily digestible, plant-based

How to Increase Protein in Any Soup

Whether you're starting with a homemade base or a store-bought can, there are many ways to increase the protein in your soup:

Add Cooked Meat: Shred leftover rotisserie chicken, leftover roast beef, or stir in ground turkey or meatballs.
Incorporate Legumes: Canned or cooked lentils, chickpeas, and black beans are easy additions.
Boost with Dairy: Swirl in Greek yogurt, cottage cheese, or sprinkle with grated parmesan cheese.
Use Tofu or Tempeh: Cubed or crumbled tofu is an excellent plant-based protein for brothy soups.
Include Eggs: Drop a beaten egg into a hot broth for a creamy, protein-rich boost, similar to egg drop soup.
Top with Seeds or Nuts: A handful of toasted pumpkin seeds, sunflower seeds, or crushed nuts can add both protein and texture.
Mix in Protein Powder: Unflavored, savory protein powder (like collagen or pea protein) can be stirred into certain soups, particularly creamy ones, without significantly altering the flavor.

Conclusion: Soup as a Strategic Source of Protein

Ultimately, the question, "is soup a source of protein?" is a matter of intention. A simple, clear broth may offer little more than hydration, but with thoughtful additions, soup can become a powerhouse of protein and nutrients. From adding lean meats and bone broth for a more carnivorous diet to packing in a variety of legumes and seeds for plant-based options, soup is incredibly adaptable. This makes it an ideal, and often cost-effective, meal for anyone looking to increase their daily protein intake. By actively choosing high-protein ingredients, you can transform a basic bowl of soup into a satisfying, muscle-supporting meal that keeps you full and energized throughout the day.

Frequently Asked Questions

Yes, high-protein and high-fiber soups can help with weight loss by increasing satiety and reducing overall calorie intake. The feeling of fullness helps curb cravings and prevents overeating.

Soups made with ingredients like lentils, black beans, chicken, or bone broth typically offer the highest protein content. For a plant-based option, lentil soup is an excellent choice.

Canned soups can be a source of protein, but their content varies widely and they are often high in sodium. Checking the nutrition label is essential to choose a lower-sodium, protein-rich option.

Vegetarians can get protein from soup by adding legumes like lentils, chickpeas, or beans, as well as plant-based sources like tofu, seeds, and protein-rich grains like quinoa.

No, blending soup does not destroy its protein content. It simply changes the texture of the ingredients. The nutritional value, including protein, remains the same.

The protein in bone broth, primarily collagen, is broken down into amino acids during digestion before being absorbed. The body then uses these amino acids where they are needed most.

High-protein, high-fiber soups can serve as a satisfying and nutritious meal replacement, providing essential nutrients and controlling appetite. It is important to ensure the soup is well-balanced with various nutrients if used frequently as a meal.