What if you eat soup every day? The complete health breakdown

According to a systematic review, individuals who regularly consume soup tend to have a lower body mass index (BMI) and better diet quality. This raises the question: What happens if you eat soup every day, and how does it impact your health long-term?

Quick Summary

Eating homemade, broth-based soup daily can boost your nutrient intake, aid weight management, and improve hydration. However, relying on commercial or creamy options can lead to excessive sodium, saturated fat, and potentially nutritional deficiencies.

Key Points

• Weight Management: Daily, broth-based soup can aid weight loss by increasing satiety with fewer calories, helping to reduce overall food intake.

• Nutrient Boost: Homemade soup is an excellent way to increase your intake of vitamins, minerals, and fiber from a wide variety of vegetables and legumes.

• High Sodium Warning: Canned and instant soups are often packed with excessive sodium, which can significantly raise your risk for high blood pressure and related cardiovascular issues.

• Recipe Control: Making soup from scratch gives you complete control over ingredients, allowing you to limit sodium and avoid unwanted preservatives and unhealthy fats.

• Balanced Diet: To avoid potential nutritional deficiencies, soup should be part of a balanced diet, not the sole food source, and include lean proteins and complex carbohydrates.

• Cream vs. Broth: Cream-based soups are often high in saturated fats and calories from thickeners like heavy cream or cheese, whereas broth-based versions are typically lighter and more nutrient-dense.

The Health Benefits of Daily Soup Consumption

When prepared thoughtfully, soup can be a powerful addition to your daily routine, offering a host of health advantages. Unlike quick, processed meals, a homemade bowl can be packed with disease-fighting nutrients, fiber, and protein. The benefits largely depend on the ingredients chosen, with broth-based versions generally being the most nutrient-dense and lowest in calories.

Enhanced Hydration

Soup is an excellent way to increase your daily fluid intake. Composed largely of water, broth-based soups contribute to hydration, which is vital for all bodily functions, including skin health and metabolism. Many people struggle to drink enough water throughout the day, making soup a flavorful and easy way to supplement their fluid intake.

Weight Management

Eating soup, especially as a low-calorie appetizer, can significantly aid in weight management. Studies show that consuming a bowl of soup before a main meal can increase satiety, causing you to eat fewer calories overall. The high water and fiber content of vegetable or bean-based soups help you feel full for longer by delaying gastric emptying.

Increased Vegetable and Fiber Intake

Daily soup is a simple and delicious method to meet your recommended daily intake of fruits and vegetables. You can use a wide variety of vegetables, legumes, and whole grains, ensuring a rich supply of vitamins, minerals, antioxidants, and fiber. A diet rich in fiber supports digestive health, promotes beneficial gut bacteria, and helps regulate blood sugar levels.

Immune System Support

Many classic soup ingredients, such as garlic, onion, and various vegetables, possess anti-inflammatory properties that can support your immune system. Traditional chicken noodle soup, for instance, has long been a remedy for colds and provides nutrients that can help fight inflammation. A bone broth base further enriches the soup with collagen, which is beneficial for joints and skin.

The Potential Risks and Drawbacks

While the upsides are numerous, eating soup every day is not without potential downsides, particularly if you are not mindful of the type of soup you are consuming.

High Sodium Content

This is perhaps the most significant risk associated with regular soup consumption, especially if relying on commercial or canned versions. Many canned soups contain dangerously high levels of sodium, often exceeding half of the recommended daily intake in a single serving. Excessive sodium can lead to high blood pressure, increasing the risk of heart disease and stroke. Even reduced-sodium products can be deceptively high.

Excessive Calories and Saturated Fat

Cream-based soups, such as chowders and bisques, often rely on high-energy-density thickeners like heavy cream, cheese, and butter. Consuming these varieties frequently can lead to a high intake of saturated fat and calories, potentially negating weight management goals and increasing the risk of cardiovascular disease.

Nutritional Deficiencies

If soup becomes the sole component of your meals, you risk missing out on essential nutrients found in other food groups. A diet composed exclusively of soup may not provide sufficient complex carbohydrates, protein, or healthy fats needed for balanced nutrition. For daily consumption, soup should be part of a diverse diet or be made as a complete meal with a variety of balanced ingredients.

Digestive Upset

For individuals unaccustomed to a high-fiber diet, a sudden increase in fiber from veggie-heavy soups can cause digestive discomfort, including gas, bloating, and an increase in bowel activity. This is usually a temporary issue as the body adjusts.

Homemade vs. Canned Soup: A Comparison

To highlight the importance of your soup choices, here is a comparison of homemade versus canned varieties.

Feature	Homemade Soup	Canned Soup
Sodium Content	Low and controllable	Very high, often exceeding healthy limits
Nutritional Value	High, from fresh whole foods	Lower, due to processing and additives
Preservatives	None	Common, including salt, sugars, and chemical additives
Flavor	Rich, complex, and customizable	Often one-dimensional and artificially enhanced
Ingredient Quality	Fresh vegetables, lean meats, etc.	Dehydrated vegetables and low-quality components
Cost	Typically more affordable per serving	Varies, but often more expensive for lower quality
Prep Time	Requires more time for preparation	Quick and convenient

Tips for a Healthy Daily Soup Habit

To ensure your daily bowl of soup is a health-boosting ritual rather than a hidden risk, follow these best practices:

• Prioritize homemade: This is the best way to control sodium and include fresh, high-quality ingredients.
• Choose broth-based: Opt for clear broths over creamy bases to reduce saturated fat and calorie counts. Use yogurt or mashed legumes for a creamy texture if needed.
• Load up on veggies: Pack your soup with a variety of fresh vegetables to maximize fiber, vitamin, and mineral intake.
• Add lean protein: Include lean meats, lentils, or beans to make your soup a more complete and satisfying meal.
• Control the salt: Season your soup with herbs, spices, and a small amount of salt, or opt for low-sodium broths.
• Maintain balance: Incorporate soup into a balanced diet that includes other whole foods, ensuring you get a complete range of nutrients.

For more in-depth information on healthy eating patterns, visit the Harvard Health nutrition resources.

Conclusion: Is Daily Soup Right for You?

Whether eating soup every day is a healthy choice depends entirely on the soup itself. A homemade, broth-based soup packed with diverse vegetables and lean protein can be a highly nutritious, hydrating, and weight-conscious meal. It's a great way to incorporate more vegetables into your diet and boost your intake of fiber and vitamins. Conversely, a daily diet of high-sodium, creamy, or instant soups can introduce hidden risks to your cardiovascular health and overall well-being. By opting for fresh, homemade versions and viewing soup as part of a balanced and varied diet, you can enjoy this comforting dish with significant health benefits. It's a testament that with soup, as with most things in life, the ingredients truly make all the difference.

FAQs

question: Can eating soup every day help me lose weight? answer: Yes, especially broth-based, vegetable-heavy soups can promote satiety and lead to lower overall calorie intake. The high water and fiber content help you feel full for longer.

question: What are the risks of eating soup daily? answer: The main risks include high sodium intake from canned varieties, excessive saturated fat from creamy soups, and potential nutrient deficiencies if not combined with other food groups.

question: Is homemade soup really better than canned? answer: Generally, yes. Homemade soup allows you to control sodium, avoid preservatives, and pack in more fresh, nutrient-dense ingredients. Canned versions often contain high levels of sodium and processed additives.

question: Can I get enough protein from soup? answer: Yes, by adding lean protein sources like chicken, lentils, or beans, you can make soup a complete and satiating meal. Bone broths also add protein and collagen.

question: Do instant or packet soups have negative side effects? answer: Instant soups are often highly processed, containing excessive sodium and preservatives. They can contribute to digestive issues and add empty calories with little nutritional value.

question: What type of soup is healthiest for daily consumption? answer: Broth-based soups loaded with various vegetables, lean proteins, and legumes are considered the healthiest options. They are hydrating and provide essential nutrients without excess fat or sodium.

question: How can I reduce the sodium in canned soup? answer: The best way is to choose low-sodium canned options, or dilute the soup with water or unsalted broth. You can also rinse ingredients like canned beans before adding them.

Citations

• Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80.
• Mattes R. Soup and satiety. Physiol Behav. 2005 Jan 17;83(5):739-47.
• What happens to your blood pressure when you eat canned soup every day?. Verywell Health. 2025 Oct 6.
• What Happens to Your Body When You Eat Soup Every Day. Eat This Not That. 2023 Nov 3.
• The benefits of healthy soup. Taste. Accessed Oct 10, 2025.

Frequently Asked Questions

Can eating soup every day help me lose weight?

Yes, particularly broth-based, vegetable-heavy soups can promote satiety and lead to lower overall calorie intake. The high water and fiber content help you feel full for longer.

What are the risks of eating soup daily?

The main risks include high sodium intake from canned varieties, excessive saturated fat from creamy soups, and potential nutrient deficiencies if not combined with other food groups.

Is homemade soup really better than canned?

Generally, yes. Homemade soup allows you to control sodium, avoid preservatives, and pack in more fresh, nutrient-dense ingredients. Canned versions often contain high levels of sodium and processed additives.

Can I get enough protein from soup?

Yes, by adding lean protein sources like chicken, lentils, or beans, you can make soup a complete and satiating meal. Bone broths also add protein and collagen.

Do instant or packet soups have negative side effects?

Instant soups are often highly processed, containing excessive sodium and preservatives. They can contribute to digestive issues and add empty calories with little nutritional value.

What type of soup is healthiest for daily consumption?

Broth-based soups loaded with various vegetables, lean proteins, and legumes are considered the healthiest options. They are hydrating and provide essential nutrients without excess fat or sodium.

How can I reduce the sodium in canned soup?

The best way is to choose low-sodium canned options, or dilute the soup with water or unsalted broth. You can also rinse ingredients like canned beans before adding them.