Is soup a superfood? Separating culinary comfort from nutritional science

October 15, 2025 •

4 min read

According to a study published in the journal Plants, vegetable soups are rich in minerals, vitamins, and bioactive plant compounds, confirming that the health potential of soup is significant. But is soup a superfood, or is it just clever marketing? The answer depends entirely on what's inside the bowl.

Quick Summary

Many associate soup with health, but its nutritional value varies greatly based on ingredients. Healthy, homemade versions can be nutrient-rich powerhouses, unlike processed options laden with sodium, preservatives, and empty calories.

Key Points

Superfood is a Marketing Term: The term 'superfood' is not a scientifically or legally defined category, but rather a marketing label for nutrient-dense foods.
Preparation Matters: A soup's healthiness depends entirely on its ingredients and whether it's homemade or processed.
Homemade Soups are Superior: Fresh, broth-based soups retain more water-soluble vitamins, aid in hydration, and provide high levels of fiber without excess sodium.
Processed Soups Contain Hidden Dangers: Canned and instant soups are often high in sodium, unhealthy fats, and preservatives, while being low in beneficial nutrients.
Soup as a 'Superfood Vehicle': A well-made soup can be a powerful way to consume multiple nutrient-dense ingredients like vegetables, legumes, and lean proteins in one meal.
Ideal for Satiety and Weight Management: The high water and fiber content of healthy soups can increase fullness, potentially leading to reduced overall calorie intake.

What is a 'superfood' anyway?

Before we can properly address whether soup fits the bill, it's important to understand what a 'superfood' is. The term, first coined for marketing purposes in 1915, is not a scientifically or legally defined category. Instead, it's a popular designation for foods that are exceptionally nutrient-dense, containing high levels of beneficial compounds like antioxidants, vitamins, and fiber. Popular examples include kale, blueberries, and salmon. The core concept is that these foods offer exceptional health benefits that go beyond basic nutrition.

Since soup is not a single ingredient but rather a preparation method, its nutritional profile is completely dependent on its components. A homemade lentil soup brimming with vegetables is worlds apart from a can of highly-processed, sodium-laden cream of mushroom.

The case for soup as a nutritional powerhouse

When made with whole, healthy ingredients, soup is an excellent way to boost your nutritional intake. Here are some of the key reasons a well-made soup earns its 'super' reputation:

Nutrient Retention: By cooking ingredients like vegetables and legumes in a liquid base, the water-soluble vitamins and minerals that might otherwise be lost are retained in the broth. This ensures you consume all the goodness the ingredients have to offer.
Hydration: Broth-based soups contribute significantly to your daily fluid intake, which is crucial for overall health. This is particularly beneficial during colder months when many people forget to drink enough water.
Satiety and Weight Management: The high water and fiber content in many vegetable and legume-based soups can help you feel full faster and for longer, potentially reducing overall calorie consumption. Studies have shown that people who start a meal with a low-calorie soup tend to consume fewer total calories.
Immune Support: Many classic soup ingredients, such as garlic, onions, and carrots, contain compounds with immune-boosting and anti-inflammatory properties. Chicken soup, in particular, has long been a remedy for colds, and research has found it may possess mild anti-inflammatory effects that can soothe upper respiratory illnesses.
Digestive Health: The fiber from vegetables and legumes promotes healthy digestion and gut motility. In addition, warm, broth-based soups are generally easy on the digestive system and can be especially beneficial for those with sensitive stomachs or recovering from illness.
Bone Health: Bone broth, a popular and nutritious base for many soups, is rich in collagen and minerals like calcium and magnesium, which can support joint, bone, and skin health.

When soup falls short: The drawbacks of processed varieties

Not all soups are created equal, and processed options often lose their nutritional appeal. The convenience of canned and instant soups comes with several significant trade-offs that can negate any health benefits.

High sodium content

Many canned and instant soups are loaded with salt, which acts as both a flavor enhancer and a preservative. A single serving can provide a large portion of the recommended daily sodium intake, contributing to health issues like high blood pressure and kidney strain.

Unhealthy fats and empty calories

Cream-based soups, whether canned or from a restaurant, are frequently thickened with ingredients like heavy cream, cheese, butter, or cornstarch, which add significant unhealthy fats and calories. These can lead to weight gain and heart disease over time. Processed soups, in general, can be high in empty calories, providing energy without substantial nutritional value.

Preservatives and additives

Instant and canned soups often contain a long list of chemical preservatives, emulsifiers, and flavorings to maintain shelf life and mimic a fresh taste. Ingredients like emulsified fat powders, sugar, and potentially harmful chemicals like TBHQ are common.

Comparison Table: Homemade vs. Canned Soup


Feature	Homemade Vegetable Soup	Canned Creamy Soup
Nutrient Density	High. Retains vitamins, minerals, and antioxidants from fresh ingredients.	Low. Many nutrients are lost during high-heat processing and replaced with additives.
Sodium Content	Low. Controllable by the cook.	Very High. Often contains excessive amounts of sodium for preservation and flavor.
Fiber Content	High. Rich in fiber from legumes and vegetables, promoting digestion.	Low to Moderate. Fiber may be processed out or minimal in creamy varieties.
Healthy Fats	Often contains healthy, unsaturated fats from olive oil or avocados.	May contain unhealthy saturated or trans fats from creams and processed oils.
Preservatives	None. Fresh, whole ingredients are used.	Contains chemical preservatives to extend shelf life.
Cost	Generally affordable, using budget-friendly vegetables and legumes.	Can be inexpensive, but nutritional value is low for the price.

The verdict: Is soup a superfood?

The simple answer is that soup itself is not a superfood. Instead, it serves as an excellent vehicle for consuming multiple superfoods at once. The "super" quality of any given bowl of soup is entirely dependent on its ingredients and preparation.

For a soup to truly be a nutritional powerhouse, it must be homemade and filled with high-quality, nutrient-dense ingredients. By prioritizing a vegetable-forward, broth-based recipe with lean protein and minimal processing, you can transform a simple meal into a restorative and health-promoting dish. On the other hand, relying on convenience products like canned or instant soups can introduce excessive sodium and unhealthy fats, making it a far cry from a true superfood.

Ultimately, the choice lies in your hands. Embrace cooking from scratch to unlock the full potential of soup as a healthy, versatile, and delicious addition to your diet.

Conclusion: Context is everything

While marketing may tempt you with the 'superfood' label, the real power of soup lies in its thoughtful preparation. A bowl of homemade vegetable or bone broth soup can offer superior hydration, a dense concentration of nutrients, and robust support for your immune system and weight management goals. Avoid the pitfalls of heavily processed, high-sodium versions by making your own and customizing it with a rainbow of fresh, whole-food ingredients. The result is a truly 'super' meal that is as comforting as it is nourishing.

Frequently Asked Questions

Not all canned soups are equally unhealthy, but many are very high in sodium and may contain preservatives and additives. It's crucial to read the nutritional label and choose options with low sodium and a short, recognizable list of ingredients.

Yes, high-fiber, low-calorie, broth-based soups can support weight management by promoting feelings of fullness and reducing overall calorie intake during meals. Replacing higher-calorie dishes with a nutrient-dense soup can be an effective strategy.

To make a nutritious soup, start with a low-sodium broth or bone broth. Add a variety of fresh vegetables, legumes, and lean protein. Use herbs and spices for flavor instead of relying on excess salt. Avoid heavy cream-based thickeners by mashing some of the vegetables or adding starchy legumes.

Bone broth is considered highly nutritious, rich in collagen, vitamins, and minerals. It can be a healthy base for soup and is prized for its benefits to joint, skin, and gut health. However, like other 'superfoods,' it's part of a healthy diet, not a miracle cure.

While some nutrients can be lost during cooking, soups made with broth are good at retaining them. Since you consume the liquid in which the vegetables are cooked, you ingest the water-soluble vitamins and minerals that have leached into the broth.

If you buy canned soup, you can reduce its sodium impact by diluting it with water or unsalted broth. You can also add more low-sodium ingredients like vegetables or legumes to increase the overall volume and dilute the salt content.

Excellent ingredients to boost your soup's nutritional value include kale, spinach, lentils, chickpeas, turmeric, ginger, garlic, sweet potatoes, and carrots. These ingredients provide a dense concentration of vitamins, minerals, and antioxidants.