What is the healthiest soup to eat on a diet? A comprehensive guide to nutritious, low-calorie options

October 5, 2025 •

4 min read

According to a 2020 meta-analysis, there is an inverse correlation between regular soup consumption and the risk of obesity, suggesting that understanding what is the healthiest soup to eat on a diet can be a valuable tool for weight management. The best choices are low-calorie, nutrient-dense, and rich in fiber and protein to promote feelings of fullness and support overall health.

Quick Summary

To choose the healthiest soup for a diet, prioritize broth-based, low-sodium options with high fiber and lean protein. Key examples include lentil, vegetable, and miso soup, which promote satiety and provide essential nutrients.

Key Points

Prioritize Broth-Based Soups: Choose broths over creamy bases to drastically reduce calories and fat intake while staying hydrated.
Focus on Fiber and Protein: Incorporate ingredients like lentils, beans, and vegetables to boost fiber and protein, promoting longer-lasting fullness.
Control Sodium Levels: Opt for homemade soups or low-sodium canned versions to manage salt intake, which can be high in many processed soups.
Boost Flavor Naturally: Use fresh herbs, spices, garlic, ginger, and a squeeze of lemon juice to enhance taste without relying on excess salt.
Best Examples: Excellent choices include high-fiber vegetable, lentil, black bean, and homemade tomato soups, all known for being nutrient-dense and low in calories.
Batch Cook for Convenience: Prepare a large pot of a healthy soup, like veggie soup, to ensure you have quick and easy diet-friendly meals throughout the week.

The Core Principles of a Healthy Diet Soup

Making soup a staple of your dietary regimen can be an effective strategy for weight loss and improved nutrition. The key lies in selecting the right ingredients and preparation methods. High-quality soup can be both filling and low in calories, helping to reduce overall food intake at a meal. Focusing on a broth-based foundation, managing sodium, and packing the soup with fiber and protein are crucial steps.

Broth-Based vs. Creamy Soups

The base of your soup plays a significant role in its nutritional profile. Broth-based soups, such as those made with vegetable or chicken broth, are generally much lower in calories and fat than their creamy counterparts. Creamy soups often rely on heavy cream, butter, or cheese for texture, adding a substantial amount of calories and saturated fat. For a healthier creamy consistency without the added calories, you can use pureed, starchy vegetables like butternut squash or cauliflower.

The Power of Fiber and Protein

Incorporating plenty of fiber and protein is vital for creating a satisfying diet soup. Both nutrients are known to increase feelings of fullness, which can prevent overeating and snacking between meals. Fiber, found in vegetables, beans, and whole grains, adds bulk to the soup while slowing digestion. Protein, from sources like lentils, beans, and lean meats, helps maintain muscle mass during weight loss. Choosing a soup that combines these elements can help you feel fuller for longer on fewer calories.

The Healthiest Soup Candidates for Your Diet

Here are some of the most nutritious options for your diet, with tips for maximizing their health benefits:

High-Fiber Vegetable Soup

Simple yet effective, a vegetable soup is a cornerstone of many diet plans. It's low in calories and packed with a variety of vitamins, minerals, and fiber.

Ingredients to include: Carrots, celery, cabbage, broccoli, zucchini, and leafy greens like spinach or kale are excellent choices.
Why it works: The high water and fiber content fills you up without weighing you down. Making a large batch allows for quick, healthy meals throughout the week.

Protein-Packed Lentil Soup

Lentils are a nutritional powerhouse, making lentil soup a perfect choice for those on a diet. They are exceptionally high in both fiber and protein.

Benefits: This soup helps stabilize blood sugar and is a good source of B vitamins, iron, and potassium.
Flavor variation: A Moroccan lentil soup can add delicious spices like cumin and coriander.

Gut-Friendly Miso Soup

A staple of Japanese cuisine, miso soup is typically low in calories and rich in flavor. It's made from fermented soybean paste.

Benefits: Miso paste contains beneficial probiotics that support gut health and may aid in metabolism.
Toppings: Add ingredients like tofu and seaweed for extra protein and nutrients.

Satiating Black Bean Soup

For a heartier, more robust option, black bean soup is an excellent choice. Black beans provide a great source of plant-based protein and fiber.

Nutrient boost: Black beans are also rich in antioxidants and can help regulate blood sugar.
Enhancements: Garnish with diced avocado, fresh cilantro, or a squeeze of lime juice.

Classic and Comforting Tomato Soup

Homemade tomato soup, made with fresh tomatoes and a broth base, is a nutrient-dense and satisfying option. Canned varieties can be high in sodium, so preparing it yourself is often best.

Key nutrients: Tomatoes are packed with antioxidants like lycopene and vitamin C.
Serving suggestions: Pair it with a side of grilled chicken or a whole-grain sandwich for a balanced meal.

Comparison of Healthy Diet Soups


Soup Type	Key Benefits	Best For...	Dietary Notes
High-Fiber Vegetable	Very low in calories, high in vitamins and fiber.	Meal prep, increasing vegetable intake.	Highly customizable, great for using up leftover vegetables.
Lentil Soup	Excellent source of fiber and protein, very filling.	Satiety, blood sugar stabilization.	Naturally low in fat, suitable for vegan diets.
Miso Soup	Contains probiotics for gut health, low-calorie.	Digestive health, a light appetizer.	Can be high in sodium; look for lower-sodium versions.
Black Bean Soup	High protein and fiber, antioxidants, robust flavor.	Feeling full for longer, plant-based protein.	Great with flavorful toppings like cilantro and lime.
Tomato Soup (Homemade)	Rich in antioxidants (lycopene), low-calorie.	Weight management, boosting vitamins.	Use fresh or low-sodium canned tomatoes.
Chicken Noodle Soup	Lean protein, hydrating, comforting.	Boosting hydration, lean protein intake.	Ensure a broth base and plenty of vegetables.

Creating Your Own Healthiest Soup

While excellent pre-made options exist, making your own soup gives you complete control over the ingredients, especially sodium content. Here are some tips for crafting your own healthy, diet-friendly soup:

Control the base: Opt for a low-sodium vegetable or chicken broth. For extra richness and nutrients, consider using homemade bone broth.
Load up on vegetables: Don't be shy with the veggies. Add a variety of colorful non-starchy vegetables like cabbage, kale, carrots, and celery to boost fiber and nutrients.
Add lean protein: For a more substantial meal, add lean protein sources. This can include cooked chicken breast, beans, lentils, or tofu.
Use herbs and spices for flavor: Rely on herbs and spices like garlic, ginger, turmeric, cumin, and fresh parsley to add depth and flavor without excess sodium.
Mind the salt: Season to taste, but start with a small amount and add more only if necessary. A squeeze of fresh lemon juice at the end can brighten flavors and reduce the need for extra salt.

Conclusion

There is no single answer for what is the healthiest soup to eat on a diet, as the best choice depends on your specific nutritional needs. However, the most beneficial options consistently follow a few key principles: a low-calorie, broth-based foundation, minimal sodium, and a high concentration of satisfying fiber and lean protein. By opting for recipes like lentil, vegetable, or miso soup, or by creating your own with these guidelines, you can enjoy a flavorful, filling meal that supports your weight management goals. For a wider array of healthy recipes, including soups, consider exploring reputable resources like EatingWell.

Frequently Asked Questions

Studies show that eating a broth-based soup as a starter course can decrease the total amount of calories consumed during a meal. The high water and fiber content help you feel full faster and stay full for longer, reducing overall calorie intake.

Some canned soups can be healthy, but it is important to check the nutritional label. Look for low-sodium, broth-based options with high fiber and protein (at least 4-8g fiber and 5-10g protein per serving). Homemade is often the healthiest choice, as it allows for full control over ingredients.

Yes, but with modifications. Instead of using heavy cream or cheese, you can create a creamy texture by pureeing cooked vegetables like cauliflower, butternut squash, or zucchini. Using low-fat milk or coconut milk can also help reduce calories and saturated fat.

To increase satiety, add a good source of fiber or protein. Excellent options include lentils, beans, barley, quinoa, lean chicken breast, or tofu. Using hearty vegetables like potatoes or adding a handful of greens like kale can also make it more substantial.

Miso soup is a traditional Japanese soup made from fermented soybean paste. It is healthy because it is low in calories, and the fermentation process creates probiotics that support gut health and aid metabolism. Adding tofu and seaweed can also boost its nutrient and protein content.

Avoid soups that are heavily cream-based, high in sodium, or contain excessive amounts of processed ingredients and unhealthy fats. Soups that are pre-packaged or instant can also be high in sodium, so always check the nutrition facts.

Yes, incorporating healthy, broth-based soups into your daily diet is generally considered safe and effective for weight loss, as long as it is part of a balanced nutritional plan. Many people find that eating soup regularly helps them maintain weight loss over the long term.