What are the cons of eating soup? A critical look at a beloved meal

October 16, 2025 •

4 min read

While soup is often heralded as a comforting and healthy meal, many varieties, particularly canned and instant ones, contain excessive sodium and lack essential nutrients. Understanding what are the cons of eating soup is crucial for making informed dietary choices and avoiding common nutritional pitfalls.

Quick Summary

Processed soups are often high in sodium and preservatives, which can cause high blood pressure, bloating, and water retention. Relying too heavily on soup can lead to nutrient deficiencies and unsatisfied hunger, sometimes contributing to weight gain if ingredients are not carefully monitored.

Key Points

High Sodium Content: Most canned and commercial soups are loaded with sodium, which can contribute to high blood pressure, bloating, and water retention.
Nutrient Deficiencies: Relying on soup as a primary food source can lead to deficiencies in essential nutrients like protein, fiber, and healthy fats.
Unhealthy Additives: Processed and instant soups often contain chemical preservatives, MSG, and thickeners like corn starch that offer little nutritional value.
Lack of Satiety: Low-calorie, broth-based soups may not provide enough fullness, potentially leading to increased hunger and overeating later on.
Nutrient Loss from Cooking: Boiling vegetables for extended periods can cause water-soluble vitamins (C and B) to degrade, though this is mitigated if the broth is consumed.
Weight Gain Risk: Cream-based soups, which use high-fat ingredients, and processed options with empty calories can contribute to weight gain.

The Hidden Dangers of Excessive Sodium

One of the most significant drawbacks of commercially prepared soups is their incredibly high sodium content. Manufacturers add large amounts of salt to act as a preservative and a flavor enhancer. A single can of soup can easily contain a day's worth of salt, sometimes reaching 800mg or more per cup. Consuming too much sodium has several adverse effects on the body:

High Blood Pressure: Excess sodium forces the body to retain water, increasing blood volume and, consequently, blood pressure. This raises the risk of cardiovascular diseases, stroke, and kidney problems.
Bloating and Water Retention: The extra fluid held by the body can lead to a puffy, bloated feeling and temporary water weight gain.
Increased Risk of Other Conditions: Chronic high sodium intake is also linked to stomach cancer and kidney stones.

To combat this, opting for homemade soup allows you to control the salt. For store-bought options, it is vital to read the nutrition label and select low-sodium varieties or look for options with less than 140mg of sodium per serving.

Nutrient Deficiencies from a Soup-Centric Diet

While a well-balanced, homemade soup can be a nutritional powerhouse, relying exclusively or heavily on a narrow range of soups can cause nutrient deficiencies. This is particularly true for fad diets that advocate for an all-soup regimen.

Lack of Essential Nutrients: Diets consisting solely of low-calorie vegetable soups may lack sufficient amounts of protein, fiber, and healthy fats. These are crucial for building muscle, aiding digestion, regulating hormones, and ensuring overall health.
Vitamin Loss During Cooking: While you consume the cooking water in soup, which helps retain nutrients, certain water-soluble vitamins like Vitamin C and B vitamins can be degraded by heat. Therefore, overcooking vegetables can diminish their nutritional value. Steaming or adding some vegetables towards the end of the cooking process can help mitigate this loss.

Concerns with Additives and Empty Calories

Beyond sodium, processed and instant soups contain numerous other additives and provide low nutritional density.

Unhealthy Ingredients in Processed Soups

Chemical Preservatives: Canned soups use preservatives like monosodium glutamate (MSG), potassium sorbate, and sodium phosphate to extend shelf life. Some individuals may experience adverse reactions to MSG, and preservatives like Tertiary butylhydroquinone (TBHQ) found in instant varieties have raised health concerns.
Thickening Agents: To achieve a desirable consistency, many instant soups use corn starch, which can cause blood sugar spikes and contribute to weight gain. Cream-based soups often use high-fat ingredients like heavy cream or butter, adding excessive calories.
Processed Ingredients: Beyond broth, instant and canned soups can include unhealthy substances like trans fats and added sugars, linked to heart disease and high blood pressure.

Lack of Satiety and Weight Gain

Soup, particularly broth-based or low-calorie varieties, may not be filling enough to prevent hunger. This can lead to overeating later or reaching for unhealthy snacks to feel satisfied, inadvertently sabotaging weight loss efforts. For a more satisfying meal, adding lean protein, legumes, or whole grains can boost fiber and protein content, helping you feel fuller for longer.

Comparing Canned vs. Homemade Soup

To put the cons of processed soup into perspective, here is a comparison table outlining the key differences between canned and homemade options.


Feature	Canned Soup	Homemade Soup
Sodium Content	Often extremely high, exceeding daily limits.	Fully controllable; low-sodium broths or no added salt can be used.
Nutrient Density	Often processed, leading to reduced fiber and vitamin content.	High nutrient density, especially with fresh vegetables, legumes, and lean protein.
Additives & Preservatives	Contains preservatives, flavor enhancers (MSG), and sometimes unhealthy thickeners.	Generally free of artificial additives, allowing for cleaner, whole ingredients.
Satiety Level	Many low-cal or watery versions can lack satiating protein and fiber, leading to hunger soon after.	Easily customized with ingredients like beans, lentils, and chicken to increase fullness and satisfaction.
Cost	Typically inexpensive due to lower quality ingredients.	Can be more cost-effective in the long run by making larger batches.
Time Commitment	Very quick to prepare.	Requires more time for chopping and simmering, but batch cooking is efficient.

Conclusion: Making Smarter Soup Choices

While soup can be a nutritious and hydrating component of a balanced diet, it is important to be mindful of its potential drawbacks. The primary cons of eating soup are tied to over-reliance on highly processed, commercial versions laden with sodium, unhealthy fats, and preservatives. Short-term soup-only fad diets are not sustainable and can result in nutrient deficiencies, metabolic issues, and a rebound effect of weight regain.

The key to enjoying soup's benefits without the downsides lies in careful preparation. Choosing homemade options gives you complete control over ingredients, allowing you to maximize nutrients and minimize harmful additives. If convenience is key, selecting low-sodium canned varieties and enriching them with extra vegetables, lean protein, or legumes is a much healthier approach. A balanced diet that includes soup alongside other whole foods is the safest and most effective strategy for long-term health.

For more detailed nutritional guidelines from health experts, consider resources like the American Heart Association.

Frequently Asked Questions

Soup can support weight loss, especially when low in calories and rich in nutrients, but a crash diet solely focused on soup is not sustainable and can lead to nutrient deficiencies.

Canned soup can cause bloating due to its high sodium content, which leads to water retention in the body. Choosing low-sodium varieties can help reduce this effect.

Instant and canned soups contain preservatives like TBHQ, which can be harmful in large doses. Ingredients like MSG are also used, which some people may have adverse reactions to.

Cooking can degrade water-soluble vitamins (C and B vitamins), but since you consume the liquid in soup, many nutrients are retained. Proper cooking methods can help minimize this loss.

Homemade soup is generally a healthier choice because it allows you to control the sodium, fats, and overall nutritional content. You can also avoid the preservatives and additives found in canned versions.

Yes, soups with high-fat creamy bases or thickeners like corn starch can cause blood sugar spikes. Broth-based soups with lean protein and vegetables are generally a better choice for blood sugar management.

You can make your soup healthier by using low-sodium broth, adding plenty of fresh vegetables and legumes, and including lean protein. Use herbs and spices for flavor instead of relying on excess salt.