What are the negatives of soup? Health risks and drawbacks

December 27, 2025 •

3 min read

Many canned soups can contain significant amounts of sodium, often exceeding daily recommendations. This high sodium content is a key health concern, alongside other drawbacks linked to certain types of soup.

Quick Summary

This article discusses the health risks of excessive soup consumption, including high sodium levels in commercial varieties, potential nutritional deficiencies, and hidden calories. It also explores digestive issues and the risks of ultra-processed instant soups.

Key Points

High Sodium Levels: Canned soups often have high sodium content, which can elevate blood pressure and cause water retention.
Risk of Nutritional Deficiencies: Over-reliance on a soup-only diet may lead to deficiencies in essential nutrients like fiber, protein, and vitamins.
High Fat and Calories in Creamy Soups: Cream-based soups may include high levels of saturated fats and high-calorie thickeners, which can cause weight gain.
Additives and Preservatives: Instant soups often contain preservatives, trans fats, and chemical additives that may be harmful.
Lack of Satiety: Certain soups with low solid content may not provide lasting fullness, potentially leading to increased snacking and calorie intake.
Digestive Issues: The high sodium and processed ingredients in instant soups can cause digestive problems like bloating, gas, and abdominal discomfort.
Low Nutrient Density: Processed soups may contain 'empty calories' and lack the variety of vitamins and minerals found in whole foods.

Health risks and drawbacks of various soup types

While homemade, vegetable-rich soups can be nutritious, the convenience of commercial, instant, and creamy soups often obscures some significant health drawbacks. Understanding these negatives is key to making healthier dietary choices.

Excessive sodium content

One of the most widely cited negatives of commercial soup is its excessive sodium content. Manufacturers add large amounts of salt to canned and instant soups as a flavor enhancer and preservative. This can have detrimental effects on your health, especially if you consume it regularly.

High Blood Pressure: Too much sodium leads to fluid retention, which increases blood volume and puts extra strain on your arteries. Over time, this can lead to hypertension, a major risk factor for heart disease and stroke. Some canned soups can contain over a third of the ideal daily sodium limit in just one serving.
Bloating and Water Retention: The fluid retention caused by high sodium intake can lead to physical discomfort, including bloating and swelling. This is a common complaint for those who frequently rely on canned soups.

Nutritional deficiencies from liquid diets

Individuals who replace solid meals with soup for weight loss, especially on restrictive diets, risk developing significant nutritional deficiencies.

Lack of Fiber: Diets solely based on liquid soups can be low in fiber, which is crucial for digestive health and preventing constipation.
Insufficient Macronutrients: Many vegetable-only or broth-based soups may not provide enough protein or healthy fats. This can lead to muscle mass loss and a slower metabolism over the long term.
Poor Micronutrient Absorption: Relying solely on liquid foods can weaken digestive function over time, potentially leading to poor absorption of essential minerals like iron, zinc, and magnesium.

Hidden fats and calories in creamy soups

Creamy soups often conceal high levels of saturated fats and calories.

High-Calorie Thickeners: Many creamy soups use high-fat ingredients, including heavy cream, full-fat milk, butter, and cheese. These additions can dramatically increase the calorie count, contributing to weight gain if consumed frequently.
Inflammatory Ingredients: The combination of added sugar, refined carbohydrates from low-quality pastas, and high saturated fats in some commercial creamy soups can lead to increased inflammation and poor gut health.

Comparison: Canned vs. Homemade Soup


Feature	Canned Soup	Homemade Soup
Sodium Content	Often excessively high; can contribute to high blood pressure.	You control the amount of salt, allowing for healthier, low-sodium options.
Preservatives	May contain preservatives and additives, including emulsifiers and chemical thickeners.	Typically preservative-free and made with fresh, whole ingredients.
Nutrient Value	Significant nutrient loss due to processing; often contains 'empty calories'.	Retains more nutrients, vitamins, and minerals from fresh ingredients.
Saturated Fat	High in saturated fats, especially creamy varieties.	Can be easily made low-fat by using broth and fresh vegetables, avoiding heavy creams.
Convenience	Very convenient and quick to prepare.	Requires more time for preparation, but offers better control over ingredients.

Problems with ultra-processed instant soups

Instant soups are among the least healthy soup options available. They are a clear example of what happens when food is prioritized for convenience over nutritional value.

Digestive Strain: Instant soups, particularly those with noodles, can linger in the gut for longer than average, leading to digestive issues like gas and bloating.
Chemical Additives: Beyond salt, these products often contain artificial additives and trans fats to enhance texture and flavor. Some chemical preservatives, like Tertiary butylhydroquinone (TBHQ), can be harmful.

Lack of satiety and fullness

While some soups can be very filling, especially those with high protein and fiber, others are not. Brothy or highly processed instant soups, which have a high water content and few solids, can leave you feeling hungry again shortly after eating. This can lead to overeating later in the day and undermine weight management goals. Solid foods generally take longer to digest and provide more sustained fullness.

Conclusion

While soup is often celebrated for its comforting and hydrating properties, it is important to acknowledge its potential negatives. The primary drawbacks are the extremely high sodium content in many commercial products, the hidden unhealthy fats and calories in creamy varieties, and the risk of nutritional deficiencies from over-reliance on a liquid diet. Processed instant soups, in particular, should be consumed sparingly due to their low nutritional value and high chemical additive content. By being mindful of ingredients and prioritizing homemade or low-sodium options, you can enjoy the benefits of soup while mitigating its risks.

Visit the American Heart Association for more information on managing sodium intake.

Frequently Asked Questions

Broth-based, homemade soups can support weight loss, but soup-only diets are not recommended. Cream-based and high-sodium soups can cause weight gain.

Soup can cause bloating due to its high sodium content, which leads to fluid retention. Instant soups can also cause digestive discomfort from processed ingredients.

Yes, many canned soups are unhealthy primarily because they have excessive sodium for flavor and preservation. This high salt intake is a major risk factor for high blood pressure and heart disease.

No, relying on soup as a total meal replacement for an extended period is not advisable. A soup-only diet can lead to deficiencies in essential nutrients like fiber, protein, and various fat-soluble vitamins.

Be cautious with instant soups, high-sodium canned varieties, and creamy soups that are often high in saturated fat and calories. Look for low-sodium labels and opt for homemade versions whenever possible.

For short-term purposes like illness, soup can be gentler on the digestive system. However, long-term reliance on liquid diets can weaken digestive muscle function and reduce enzyme production, leading to impaired digestion.

Yes, high sodium intake from soup consumption, particularly commercial varieties, can cause an increase in blood pressure. This is due to fluid retention and increased strain on the cardiovascular system.