What is the healthiest soup you can eat? Navigating Your Nutrition Diet

October 1, 2025 •

4 min read

According to a 2020 meta-analysis, regular soup consumption is associated with a lower risk of obesity, suggesting soup is a powerful tool for weight management. So, what is the healthiest soup you can eat? While there is no single answer, the healthiest soups typically feature a broth base, a high density of vegetables, and a low sodium content.

Quick Summary

An exploration of nutrient-dense, low-sodium soups, highlighting how ingredients like vegetables, legumes, and lean proteins contribute to overall health. It covers the benefits of broth-based soups for weight management, hydration, and digestion, and provides guidance on making nourishing meals at home while avoiding common pitfalls.

Key Points

Embrace Broth-Based Soups: Prioritize low-sodium or homemade broths over cream-based alternatives to reduce calories and fat while providing minerals and hydration.
Load Up on Fiber-Rich Vegetables: Filling your soup with a variety of vegetables and legumes, such as lentils, beans, and leafy greens, boosts fiber, vitamins, and promotes satiety.
Integrate Lean Protein: Incorporate lean protein sources like shredded chicken, fish, or plant-based alternatives like lentils and tofu to keep you feeling full and support muscle health.
Flavor with Herbs and Spices: Avoid excess sodium by using a diverse range of fresh herbs and spices like turmeric, ginger, and garlic to naturally enhance flavor and provide additional health benefits.
Prioritize Homemade over Canned: Preparing soup from scratch gives you complete control over ingredients and sodium levels, resulting in a more nutritious meal compared to most processed canned versions.
Use Healthy Fats as a Garnish: Adding healthy fats like olive oil, avocado, nuts, or seeds as a final touch can enhance flavor, improve nutrient absorption, and add a satisfying texture.

The Healthiest Soups: Key Principles

Identifying what constitutes a healthy soup is more about the foundational principles than a single recipe. The core of a nutritious soup lies in its ingredients and preparation method. By focusing on a few key elements, you can transform any soup into a health-conscious meal.

Prioritize a Broth Base

A broth or stock base, made from vegetables, chicken, or bones, is the cornerstone of a healthy soup. Unlike creamy, dairy-based soups thickened with heavy cream or butter, broth-based varieties are naturally lower in calories and saturated fat. A high-quality bone broth provides minerals like calcium and magnesium, along with collagen for joint and skin health. When buying pre-made broth, opt for low-sodium or unsalted versions to control your overall salt intake.

Load Up on Vegetables

The more vegetables you add, the more vitamins, minerals, antioxidants, and fiber your soup will contain. Fiber is crucial for digestive health and promoting a feeling of fullness, which can aid in weight management. Almost any vegetable is a good candidate, from root vegetables like carrots and parsnips to leafy greens like spinach and kale. For the best flavor and nutrient retention, use a combination of fresh, frozen, and even canned vegetables.

For vibrant color and vitamins: Carrots, bell peppers, tomatoes, spinach, and butternut squash.
For robust flavor and anti-inflammatory properties: Garlic, onions, and ginger.
For immune support: Mushrooms, which contain vitamin D and other essential nutrients.

Add Lean Protein and Healthy Fats

Protein helps increase satiety, keeping you full longer and supporting muscle maintenance.

Plant-Based Options: Legumes like lentils, chickpeas, and black beans are excellent, low-fat protein sources also rich in fiber. Miso soup with added tofu is another fantastic choice that offers probiotics for gut health.
Lean Animal Protein: Shredded chicken breast or thigh, turkey, or fish can turn a soup into a complete meal.
Healthy Fats: A swirl of olive oil, a sprinkle of nuts, or sliced avocado can provide healthy fats that aid nutrient absorption and add richness.

Control Sodium and Flavor Naturally

Excess sodium intake is linked to high blood pressure and other cardiovascular issues. Canned and instant soups are notorious for high sodium content, making homemade versions a healthier choice. Flavor your soup using fresh or dried herbs, spices, and other low-sodium ingredients.

Herbs: Thyme, bay leaves, dill, and parsley.
Spices: Turmeric, cumin, and black pepper, which also offer additional health benefits.
Acids: A squeeze of fresh lemon juice or a dash of vinegar can brighten flavors without adding salt.

Comparison of Healthy Soup Types

To help you decide which soup is right for your goals, here is a comparison of some of the most nutritious options.


Soup Type	Key Nutrients	Primary Health Benefits	Best For	Considerations
Lentil Soup	Protein, fiber, iron, folate	Promotes satiety, stabilizes blood sugar, supports heart health.	Weight management, plant-based diets, high fiber intake.	Monitor sodium, as canned versions can be high.
Vegetable Soup	Vitamins A, C, K; fiber; antioxidants	Immune-boosting, high hydration, supports digestion.	Overall health, boosting nutrient intake, hydration.	Best with a low-sodium broth to maximize benefits.
Black Bean Soup	Protein, fiber, iron, potassium, magnesium	Excellent for digestive health and long-lasting fullness.	High-fiber diets, plant-based protein, gut health.	High sodium is a risk with canned versions.
Miso Soup	Probiotics, B vitamins, manganese, copper	Supports gut health, provides antioxidants, aids digestion.	Gut health, immune function.	Can be high in sodium; use unsalted paste and control portions.
Chicken Noodle Soup	Protein, vitamins, minerals, electrolytes	Soothes sore throats, reduces congestion, provides hydration.	Colds and flu, hydration, lean protein intake.	Homemade is best to avoid high sodium in canned versions.

Making the Healthiest Soup at Home

Making a nourishing soup is both simple and rewarding. Here’s a basic guide to get you started:

Start with your base: Choose a low-sodium vegetable or bone broth.
Sauté your aromatics: In a large pot, sauté chopped onions, carrots, and celery in a small amount of olive oil until softened. Add minced garlic and ginger for extra flavor and anti-inflammatory properties.
Add your main ingredients: Stir in your choice of vegetables and legumes. Lentils and dried beans can be added at this stage, while frozen or delicate vegetables like spinach can be added closer to the end to prevent overcooking.
Simmer and build flavor: Pour in the broth and any desired spices like turmeric, pepper, or cumin. Bring to a boil, then reduce the heat and simmer until all vegetables and legumes are tender.
Incorporate protein: Add cooked, shredded chicken or fish near the end of the cooking process to avoid overcooking. For a thicker texture, use an immersion blender to partially or fully puree the soup.
Garnish and serve: Finish with a squeeze of fresh lemon juice, chopped fresh herbs like parsley or dill, and a sprinkle of nuts, seeds, or avocado for healthy fats.

Conclusion: Your Bowl of Optimal Health

Ultimately, there is no single "healthiest" soup, but the power lies in the preparation. Soups built on a low-sodium broth and packed with a variety of nutrient-dense vegetables, legumes, and lean proteins are your best bet for a nourishing and satisfying meal. By controlling the ingredients, you can create a meal that aids weight management, boosts immunity, and supports overall well-being. Whether you choose a classic vegetable, a hearty lentil, or a gut-friendly miso, a homemade soup is an optimal choice for a healthy diet.

Healthy soup recipes - British Heart Foundation

Frequently Asked Questions

Cream soups can be high in calories and saturated fat due to ingredients like heavy cream and butter. For a healthier, lower-calorie version, use a broth base and achieve a creamy texture by blending starchy vegetables like butternut squash or cauliflower, or by adding a plant-based milk or Greek yogurt.

The best soups for weight loss are typically broth-based and high in fiber and lean protein. Soups with vegetables and legumes, such as lentil, vegetable, or black bean soup, are excellent choices because they are low in calories yet very filling.

Most canned soups are not considered healthy due to their high sodium content. While some low-sodium options exist, homemade soup is almost always the healthier choice as it allows you to control the ingredients and salt levels.

To make your homemade soup more nutritious, add a variety of colorful vegetables, a source of lean protein (beans, lentils, chicken), and healthy fats (olive oil, avocado, nuts). Use fresh or dried herbs and spices for flavor instead of relying heavily on salt.

Yes, chicken noodle soup, specifically, has long been used as a home remedy for colds. The warm broth can soothe a sore throat, provide hydration, and the steam can help clear nasal congestion. A homemade version is best for maximum benefits.

Miso soup is a Japanese soup made from a fermented soybean paste called miso. It is considered healthy due to its probiotic content, which supports gut health. However, some miso soups can be high in sodium, so it's important to be mindful of serving size and use a low-sodium paste.

You can thicken soup healthily by blending a portion of the cooked vegetables (e.g., potatoes, butternut squash), adding mashed legumes like lentils or beans, or stirring in a small amount of Greek yogurt or a plant-based milk after cooking.