Is soup actually good for you? A look at broth, ingredients, and convenience

December 19, 2025 •

4 min read

According to research published in the journal PLOS ONE, people who regularly eat soup are about 40% less likely to be overweight than non-soup eaters. But is soup actually good for you in every form? The answer is nuanced, depending heavily on the ingredients and preparation method.

Quick Summary

Soup can be a nutritious and hydrating meal, aiding weight management and boosting immunity when prepared with wholesome ingredients like vegetables, lean protein, and low-sodium broth. However, options high in sodium or saturated fats from cream can be detrimental to health.

Key Points

Nutrient-Dense: Homemade broth-based soups retain vitamins and minerals, helping you consume more nutrients from vegetables.
Weight Management: Low-calorie, high-satiety soups can help reduce overall calorie intake and increase feelings of fullness.
Immune Booster: Loaded with immune-supportive ingredients like garlic, ginger, and vegetables, soup is a classic remedy for colds.
High Sodium Warning: Canned and instant soups often contain excessive amounts of sodium, which can negatively impact heart health.
Fat and Calories: Cream-based soups typically use high-fat ingredients, significantly increasing calorie and saturated fat content.
Control Your Ingredients: Making soup at home allows you to control the amount of sodium, fat, and preservatives, ensuring a healthier final product.

The Health Benefits of Wholesome Soup

When made from scratch with nutrient-dense ingredients, soup can be a powerhouse of health benefits. By simmering vegetables, proteins, and herbs in a liquid base, you create a meal that is not only satisfying but also packed with essential vitamins and minerals.

Nutrient Delivery and Hydration

One of soup's primary advantages is its high water content, which contributes to daily hydration goals, especially during colder months when water intake might be lower. Furthermore, cooking vegetables in liquid helps to retain more of their water-soluble vitamins compared to other cooking methods like boiling and draining. This process transfers nutrients into the broth itself, meaning you benefit from every spoonful.

Weight Management and Satiety

Several studies have shown that consuming a low-calorie, broth-based soup before a meal can help reduce overall calorie intake. The combination of water and fiber from vegetables and legumes helps increase feelings of fullness, or satiety, which can lead to consuming less at your main meal and throughout the day. This effect is a key reason why many dietitians recommend incorporating healthy soups into a weight management plan.

Immune System Support

When you're under the weather, a bowl of hot soup isn't just a comfort food; it can also be a functional one. Soups are a great vehicle for immune-boosting ingredients like garlic, ginger, turmeric, and onions. A hot broth also helps to soothe a sore throat and clear nasal passages, as the steam can help break up congestion. Traditional chicken soup, in particular, has been studied for its ability to help manage upper respiratory tract infections.

Digestive Health

For many, soup is easy to digest, which makes it an ideal food when your stomach is sensitive. Fiber-rich vegetables, beans, and lentils found in homemade soups support healthy digestion and promote regular bowel movements. Additionally, bone broth, a popular soup base, contains collagen and gelatin, which are believed to have a healing effect on the gut lining, further aiding digestion.

The Pitfalls of Processed and Cream-Based Soups

While homemade, broth-based soups offer numerous benefits, not all soups are created equal. Canned, instant, and many restaurant-style cream-based soups can contain high levels of sodium, saturated fat, and unwanted additives that counteract any potential health benefits.

The Sodium Problem

Canned and instant soups are notorious for their high sodium content. A single serving can contain a significant portion of the recommended daily intake, and a full can often exceeds it. High sodium consumption is linked to elevated blood pressure, which is a major risk factor for heart and kidney disease, and stroke. By making soup at home, you can control the salt content, using herbs and spices to build flavor instead.

High in Calories and Saturated Fat

Many creamy soups get their rich texture from heavy cream, full-fat milk, butter, and cheese. While delicious, these ingredients drastically increase the calorie and saturated fat content, which can contribute to weight gain and heart disease risks over time. Healthier alternatives for thickening soup include pureed vegetables (like lentils or squash), or a small amount of low-fat yogurt or milk.

Undesirable Additives

Processed soups often contain artificial preservatives, flavor enhancers like monosodium glutamate (MSG), and caramel coloring, which are not present in homemade versions. Opting for homemade gives you complete control over the quality and type of ingredients used, ensuring a clean and wholesome meal.

Comparison Table: Homemade vs. Canned Soup


Feature	Homemade Soup	Canned Soup
Nutritional Control	High. You choose all ingredients.	Low. Ingredients are pre-determined.
Sodium Content	Very low to moderate, customizable.	High. Can significantly exceed daily limits.
Saturated Fat	Low, unless cream/butter is added.	Potentially high in creamy varieties.
Convenience	Low to moderate (requires preparation).	High (ready in minutes).
Additives	None, unless added intentionally.	Often includes preservatives and MSG.
Cost	Generally more affordable per serving.	Higher cost per serving for comparable quality.
Taste	Fresh, vibrant, and richer flavor.	Often processed, less complex flavor profile.

How to Make Soup Healthier

Start with a Nutritious Base: Use low-sodium vegetable or bone broth to keep your sodium in check and boost overall nutritional value.
Embrace the Rainbow: Add a variety of colorful vegetables to your soup to maximize your intake of vitamins, minerals, and antioxidants.
Pump up the Protein: Include lean protein sources like chicken breast, beans, lentils, or tofu to increase satiety and help build muscle.
Thicken Naturally: Instead of heavy cream or roux, use blended vegetables, mashed legumes, or a small amount of yogurt for a creamy texture.
Flavor with Herbs and Spices: Rely on herbs like thyme, rosemary, and basil, along with spices like cumin and turmeric, to add deep flavor without extra sodium.

Conclusion: The Right Soup Is Good for You

So, is soup actually good for you? The answer is a resounding yes, but with a critical caveat: its health benefits are directly tied to its ingredients. Wholesome, homemade, broth-based soups packed with vegetables and lean proteins are a nutritious, hydrating, and satisfying addition to any diet. They can support weight management, boost immunity, and aid digestion. Conversely, canned, instant, and many high-fat cream-based options, while convenient, are often laden with excessive sodium and calories. By taking control of the ingredients, you can turn a humble bowl of soup into a powerful tool for your health.

InsideTracker offers more insights on the nutritional pros and cons of canned vs. homemade soup.

Frequently Asked Questions

Yes, many soups are beneficial for weight loss, especially broth-based versions high in vegetables and fiber. They provide a high volume of food with fewer calories, increasing satiety and helping to reduce overall calorie consumption.

Most canned soups are not considered healthy due to their very high sodium content, which can lead to high blood pressure. Some versions are also high in saturated fats and may contain preservatives. Opt for low-sodium or homemade versions instead.

The healthiest types of soup are those made from scratch with a low-sodium broth base and packed with a variety of vegetables, lean proteins, and legumes. These provide maximum nutrients and fiber with minimal salt and fat.

Yes, broth-based soups are an excellent source of hydration. Because they are mostly liquid, they contribute significantly to your daily fluid intake, which is essential for overall health.

Traditional cream of mushroom soup is often high in calories and saturated fat from heavy cream and butter. A healthier alternative is a broth-based mushroom soup or one thickened with a low-fat dairy alternative or pureed mushrooms.

Homemade chicken noodle soup can be beneficial when you are sick. The hot broth can help clear nasal passages and soothe a sore throat, and the chicken provides lean protein to support your immune system.

Bone broth is considered healthy due to its nutrient content, including collagen, calcium, and magnesium. It is believed to support joint health, skin health, and gut function, though more research is needed.