Is soup the most nutritious food?

November 14, 2025 •

3 min read

According to a study published in the journal Nutrients, individuals who consume soup regularly tend to have higher overall diet-quality scores compared to those who do not. However, the claim that soup is the single most nutritious food is a myth that requires closer examination. While a nutrient-dense soup can be part of a healthy diet, its overall nutritional profile depends heavily on its ingredients and preparation.

Quick Summary

An analysis of soup's nutritional profile shows that while it can be very healthy, it does not surpass other foods in all metrics. Its high water content can aid in weight management and hydration, but the ingredient choices—such as opting for broth over cream or avoiding high-sodium processed versions—are crucial to its healthfulness.

Key Points

Variety is Key: No single food, including soup, is the 'most nutritious.' A varied diet with different food groups is the healthiest approach.
Homemade vs. Canned: The nutritional value of soup depends heavily on its ingredients. Homemade versions are typically more nutritious, while many canned soups are high in sodium and preservatives.
Hydration and Weight Management: Broth-based soups are excellent for hydration and can aid in weight management due to their low-calorie, high-satiety nature.
Nutrient Leeching and Retention: While cooking can sometimes reduce certain vitamins, simmering ingredients in soup concentrates many minerals and beneficial compounds into the broth, which is then consumed.
The Complete Meal: To be a complete meal, soup needs to contain a balance of protein, fiber, carbohydrates, and healthy fats. Additives like legumes, lean meat, or whole grains can achieve this balance.
Watch the Add-ins: Cream-based soups, cheesy toppings, and processed meats can significantly increase a soup's calorie and fat content, undermining its health benefits.
Power of the Broth: Bone broth provides beneficial nutrients like collagen and minerals, promoting joint and bone health.

Debunking the Myth: The Truth About Soup's Nutritional Power

While soup is often hailed as a health food, especially for its comforting and hydrating properties, it is not inherently superior to all other foods. The idea of a single 'most nutritious' food is misleading, as a truly healthy diet depends on variety. A well-made, homemade soup is a fantastic way to incorporate more vegetables, protein, and fiber into your meals, but its nutritional prowess is entirely dependent on its composition.

The Nutritional Benefits of a Well-Made Soup

A high-quality, homemade soup can provide a multitude of health benefits. The cooking process, such as simmering vegetables in a bone or vegetable broth, can concentrate vitamins and minerals into the liquid, making them easier for the body to absorb. Broth-based soups, in particular, are low in calories but can be incredibly filling, which is why they are often associated with weight management. Additionally, the high water content of soup aids in hydration, which is essential for overall health. Soups made with nutrient-dense ingredients, like kale, spinach, lentils, and chickpeas, offer significant fiber, protein, and antioxidants.

Hydration: The liquid base of most soups contributes significantly to your daily water intake.
Increased Vegetable Intake: Soup provides an easy and delicious way to consume more vegetables, which are rich in vitamins, minerals, and fiber.
Weight Management: The combination of water and fiber in many soups promotes feelings of fullness, helping to reduce overall calorie consumption.
Nutrient Absorption: Cooking vegetables in broth can make certain nutrients, like minerals, more available for your body to absorb.

Potential Downsides and Nutritional Pitfalls

Not all soups are created equal. The perception of soup as universally healthy is compromised by many commercial and cream-based versions. Many canned and instant soups are laden with excessive sodium, preservatives, and artificial flavors, which can contribute to health issues like high blood pressure. Similarly, cream-based soups, thickened with ingredients like heavy cream, butter, or cheese, can be high in calories and unhealthy saturated fats. An exclusive soup diet is also ill-advised, as it can lead to nutritional deficiencies by eliminating other crucial food groups like fruits, whole grains, and healthy fats. A balanced approach is key, where soup complements a diverse diet rather than replacing it entirely.

Comparison Table: Soup vs. Other Nutrient-Dense Foods


Feature	Broth-Based Vegetable Soup	Wild Salmon	Kale	Eggs
Primary Benefit	Hydration, high fiber, vitamin-rich	Omega-3s, high protein	Vitamins A, C, K; antioxidants	High-quality protein, B vitamins, choline
Best for Weight Loss?	Yes, low energy density and filling	Yes, high protein and satiating	Yes, very low calorie and high fiber	Yes, promotes fullness
Key Nutrients	Fiber, Vitamin A, Potassium	Omega-3 fatty acids, B vitamins, Potassium, Selenium	Vitamins C, A, K, Calcium, Manganese	Protein, Choline, Lutein, Zeaxanthin
Primary Drawback	Can be low in complete protein unless supplemented	Potential for mercury contamination	High fiber may cause digestive issues in some	Source of dietary cholesterol

Maximizing Soup's Nutritional Potential

To make your soup as nutritious as possible, focus on homemade recipes and high-quality ingredients. Start with a low-sodium vegetable or bone broth base. Bone broth, in particular, contains nutrients like collagen, calcium, and magnesium, which support bone and joint health. Load your soup with a variety of colorful vegetables, legumes like lentils or chickpeas, and lean proteins such as chicken breast or tofu. Using whole grains like quinoa or brown rice can add fiber and complex carbohydrates for sustained energy. Flavor your soup with herbs and spices instead of excess salt, as they provide powerful antioxidants and anti-inflammatory properties.

Conclusion

In summary, is soup the most nutritious food? No single food earns this title, but a thoughtfully prepared soup can certainly be a nutritional powerhouse. By using fresh, wholesome ingredients and avoiding excessive sodium and unhealthy fats, you can craft a delicious, hydrating, and fiber-rich meal that supports overall wellness. Remember that balance and variety are the cornerstones of a healthy diet, and a nutritious soup is a valuable, but not exclusive, component of that strategy.

Learn more about creating balanced meal plans by visiting the World Health Organization's page on healthy diets.

Frequently Asked Questions

Yes, but it depends on the soup's ingredients. A soup can be a complete meal if it includes a balanced combination of protein (like meat or legumes), complex carbohydrates (like whole grains or potatoes), and plenty of vegetables to provide a variety of nutrients.

Generally, no. Many canned and instant soups are very high in sodium and contain preservatives, while homemade versions allow you to control the ingredients and significantly reduce the salt content.

Some water-soluble vitamins, like Vitamin C, can degrade during cooking. However, the boiling process transfers many minerals and nutrients from the vegetables into the broth, so when you consume the whole soup, you still get the nutritional benefits.

Both can be effective for weight loss. Broth-based soups are low in energy density and can increase feelings of fullness. However, a salad loaded with dressings and toppings can quickly become high in calories. A nutrient-dense, fiber-rich version of either can be a great weight loss tool.

Bone broth is highly nutritious, containing collagen and minerals like calcium and magnesium that support bone and joint health. While not a magic cure-all, it's an excellent, nutrient-dense base for soups and stews.

A soup rich in vegetables and lean proteins can provide vitamins, minerals, and antioxidants that support immune function. Ingredients like chicken, garlic, and vitamin C-rich vegetables are particularly helpful during illness.

To boost your soup's nutritional profile, use a variety of vegetables, add a source of lean protein (like beans or chicken), choose a low-sodium broth, and use herbs and spices for flavor instead of relying heavily on salt.