Is Vegetable Soup High in Fat? A Nutritional Guide

December 1, 2025 •

4 min read

While a standard, broth-based vegetable soup is often very low in fat, the fat content can vary drastically based on its ingredients and preparation. The answer to 'is vegetable soup high in fat?' depends heavily on whether it contains creamy bases, added oils, or other high-fat additions.

Quick Summary

The fat content of vegetable soup is determined by its ingredients and preparation method, with broth-based versions typically being low in fat and creamy or oily variations being higher.

Key Points

Fat Content is Variable: The fat in vegetable soup depends on the ingredients, not the vegetables themselves.
Broth vs. Cream: Broth-based vegetable soups are naturally low in fat, while cream-based soups are significantly higher.
Homemade vs. Canned: Homemade soup allows you to control the fat, whereas canned versions can contain hidden fats and high sodium.
Hidden Fat Sources: Be mindful of added oils, fatty toppings like cheese or sour cream, and pre-packaged soup ingredients.
Low-Fat Creaminess: Achieve a creamy texture without high fat by using pureed vegetables or white beans instead of dairy.
Support Weight Management: Low-fat vegetable soup is high in fiber and water, which promotes fullness and can aid in weight loss.

The Core Answer: It Depends

At its simplest, a traditional vegetable soup made with a clear vegetable broth, water, and fresh vegetables is naturally low in fat and calories. These simple, nourishing soups are an excellent addition to a healthy diet, providing essential vitamins, minerals, and fiber without a high fat load. However, the modern culinary landscape offers many types of vegetable soups, and not all are created equal from a fat-content perspective. The overall fat in your bowl can quickly increase with the addition of high-fat ingredients.

The Role of Base and Ingredients

The base of the soup is the primary determinant of its fat content. A soup starting with a simple vegetable broth or water will have minimal fat. In contrast, a soup built on a dairy base will be much higher in fat.

Key ingredients that add fat include:

Cream or Milk: Many creamy vegetable soups, such as cream of broccoli or blended carrot soup, use heavy cream, whole milk, or coconut milk for texture. This dramatically increases the fat, particularly saturated fat.
Oils and Butter: Sautéing vegetables in generous amounts of olive oil or butter to start the soup-making process adds fat. While healthy oils in moderation are fine, excessive use can elevate the total fat count.
Fatty Toppings: Garnishes such as shredded cheese, croutons fried in oil, sour cream, or bacon bits can quickly add a significant amount of fat to an otherwise low-fat soup.
Processed Ingredients: Some canned or instant soup mixes contain added fats, oils, and other thickeners to improve texture and flavor. Always check the nutrition label for surprises, especially saturated fat and sodium.

Comparing Homemade vs. Canned Soups

One of the biggest nutritional differences lies in whether the soup is homemade or canned. Homemade soup offers complete control over ingredients, while canned soup can contain hidden fats, high sodium, and preservatives.


Feature	Homemade Broth-Based Vegetable Soup	Restaurant/Canned Creamy Vegetable Soup
Fat Content	Very low	Varies from moderate to high
Saturated Fat	Minimal	Potentially high due to dairy or palm oil
Sodium	You control the amount; can be very low	Often very high for flavor and preservation
Fiber	High, from fresh vegetables	Can be lower depending on processing
Control	Full control over all ingredients	Limited control over additives and preservatives
Typical Calories	Low (50-100 kcal per serving)	Higher (150+ kcal per serving)

How to Control the Fat in Your Vegetable Soup

Making vegetable soup a low-fat meal is simple by focusing on whole, unprocessed ingredients. The key is to consciously manage or replace high-fat items with healthier alternatives.

Ingredient Swaps for a Lighter Soup

Swap Cream for Plant-Based Alternatives: For a creamy texture, use blended white beans, pureed vegetables like potato or butternut squash, or a modest amount of plain, unsweetened almond milk. This adds creaminess without the fat of heavy cream or coconut milk.
Minimize Added Fats: Instead of sautéing in copious amounts of oil, use a small amount of oil, or water or vegetable broth to sweat the onions and other aromatics. This process still builds a flavorful base without unnecessary fat.
Choose Lean Toppings: Instead of high-fat garnishes, top your soup with fresh herbs, a swirl of low-fat Greek yogurt, toasted seeds, or a sprinkle of nutritional yeast for a cheesy flavor.
Use Low-Sodium Broth: Opt for low-sodium vegetable broth to manage sodium intake, which is often a concern with many store-bought soup products.

A simple low-fat vegetable soup recipe involves:

Sautéing onions, carrots, and celery in a splash of olive oil until soft.
Adding a generous medley of chopped vegetables like zucchini, green beans, and potatoes.
Pouring in a low-sodium vegetable broth and simmering until the vegetables are tender.
Seasoning with herbs and spices like thyme, black pepper, and bay leaf.

This method delivers a nutrient-dense, flavorful soup that is naturally low in fat.

Conclusion: A Versatile and Healthy Choice

In short, whether or not vegetable soup is high in fat depends on the recipe. A simple, broth-based soup is an excellent, low-fat choice packed with vitamins and fiber. However, creamy versions or those laden with high-fat ingredients can be high in both fat and calories. By being mindful of your ingredients, especially when cooking at home, you can easily control the fat content and enjoy a delicious, healthy meal. Soups can support weight management and overall health, especially when made with healthy ingredients and minimal added fats. To ensure a low-fat meal, always check the nutritional information for pre-made or restaurant versions, and prioritize homemade, broth-based recipes.

An earlier study noted that soup consumers had a reduced intake of total fat and improved diet quality overall.

Frequently Asked Questions

A standard, broth-based vegetable soup is generally low in calories. However, adding high-fat ingredients like cream, cheese, or excessive oil can increase the calorie count significantly.

Many canned vegetable soups can be surprisingly high in fat and sodium, particularly creamy varieties or those that use palm oil or other thickeners. Always check the nutrition label for specifics.

The healthiest vegetable soup is typically one that is homemade with a clear vegetable or bone broth, packed with a variety of fresh vegetables, and minimally processed. This maximizes nutrients and minimizes added fats and sodium.

Yes, vegetable soup can be an excellent tool for weight loss, especially when it is low in fat and high in fiber. It promotes a feeling of fullness, which can help reduce overall calorie intake.

You can thicken soup without adding fat by pureeing some of the cooked vegetables directly into the broth. Alternatively, a small amount of cornstarch slurry or blending in a handful of cooked white beans works well.

A simple vegetable soup made with broth and vegetables contains almost no saturated fat. Saturated fat is typically only present when high-fat animal products like cream, butter, or cheese are added.

For a boost of flavor and nutrition without adding fat, consider adding spices, fresh herbs, a squeeze of lemon juice, a spoonful of nutritional yeast, or a dollop of low-fat Greek yogurt after cooking.