What is the lowest carb grain for soup?

November 1, 2025 •

4 min read

While many traditional soup grains are high in carbohydrates, options with higher fiber content can significantly reduce the net carb count, which is the total carbs minus fiber. When considering what is the lowest carb grain for soup, the answer often depends on your specific dietary goals and what you consider a 'grain'.

Quick Summary

Compare low-carb grain options for soup, including bulgur, wild rice, and quinoa, to find the best choice for your dietary needs. This summary details their nutritional profiles and uses, explaining how to select healthy grains for satisfying meals.

Key Points

Bulgur is Top Tier: With one of the lowest net carb counts (13g net per 1/2 cup cooked), bulgur is a quick-cooking choice for adding texture to soup.
Wild Rice for Heartiness: Wild rice offers a chewier texture, nutty flavor, and a lower carb count (16.5g net per 1/2 cup cooked) compared to white or brown rice.
Quinoa is a Complete Protein: As a gluten-free pseudo-grain, quinoa provides all nine essential amino acids, making it a nutritious low-carb option for soup (17g net per 1/2 cup cooked).
Fiber Lowers Net Carbs: High-fiber grains like bulgur and oats are excellent for low-carb diets because the fiber subtracts from the total carb count, aiding digestion and satiety.
Cook Grains Separately: For the best texture, cook grains like wild rice or quinoa separately before adding them to soup to prevent over-thickening and sogginess.
Consider Grain-Free Alternatives: For ultra-low-carb options, use cauliflower rice, pureed vegetables, or seeds like chia to add substance and thickness to your soup.
Check Your Dietary Needs: The best grain depends on your personal taste and dietary restrictions; always consider net carbs to ensure your soup fits your low-carb plan.

Understanding Net Carbs

For those watching their carbohydrate intake, understanding the difference between total and net carbs is crucial. Total carbohydrates include all starches, sugars, and fiber. Net carbs, however, are the carbohydrates that your body can actually absorb and convert into energy. The higher the fiber content of a grain, the lower its net carb count will be. This is why whole grains, which retain their bran and germ, are generally better choices for low-carb diets than refined grains like white rice or pasta. Opting for whole grain varieties ensures you receive maximum nutritional benefits while keeping your net carbs in check.

The Top Contenders: Low-Carb Grains for Soup

Several whole grains and pseudo-grains stand out as excellent low-carb options for adding texture, flavor, and nutrition to your soups.

Bulgur

Bulgur is a cracked whole-grain wheat that is parboiled and dried, making it incredibly quick to cook. It has a nutty flavor and a satisfying, chewy texture that holds up well in soups and stews. At around 13 grams of net carbs per half-cup cooked, it is one of the lowest-carb whole grains available. Its high fiber content aids digestion and promotes a feeling of fullness.

Wild Rice

Technically a semi-aquatic grass seed, wild rice is cooked and enjoyed like a grain. It has a distinctive nutty, earthy flavor and a chewy texture that adds a robust quality to soups. With 32 grams of net carbs per cooked cup, it's significantly lower in carbs than brown or white rice. Wild rice is also rich in antioxidants, zinc, and B vitamins.

Quinoa

Quinoa is a popular pseudo-cereal seed that functions as a grain in recipes. It is gluten-free and celebrated for being one of the few plant-based sources of complete protein, containing all nine essential amino acids. A half-cup of cooked quinoa contains approximately 17 grams of net carbs. Its fluffy texture makes it a versatile addition to many types of soup.

Buckwheat

Despite its name, buckwheat is not related to wheat and is a naturally gluten-free pseudo-grain. It has a robust, earthy flavor and a higher-than-average protein content for a grain. A half-cup of cooked buckwheat provides around 15 grams of net carbs. It works well in hearty, savory soups.

Oats

While not the lowest-carb option on this list, steel-cut or rolled oats (not instant) can be used to thicken soups and add a heartier texture. A half-cup of cooked oats contains about 23 grams of net carbs and is packed with beta-glucan, a type of soluble fiber beneficial for heart health.

Low-Carb Grain Comparison for Soup

When choosing the right grain for your soup, it's helpful to compare their nutritional profiles, particularly their net carb content per cooked serving. Here is a table comparing some of the best options:


Grain	Cooked Serving Size (approx.)	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Key Characteristics
Bulgur	1/2 cup	17	4	13	Quick cooking, nutty flavor, high fiber
Wild Rice	1/2 cup	18	1.5	16.5	Chewy, nutty, high in antioxidants
Quinoa	1/2 cup	20	3	17	Complete protein, gluten-free
Buckwheat	1/2 cup	17	~2	15	Earthy flavor, gluten-free
Steel-Cut Oats	1/2 cup	27	4	23	High fiber, good for thickening
Barley	1/2 cup	~22	3	19	Chewy texture, but higher net carbs

Preparing Low-Carb Grains for Soup

For the best results, it is often best to prepare your chosen grain separately and add it to the soup at the end of the cooking process. This prevents the grains from absorbing too much liquid and becoming mushy. Some quick-cooking grains like bulgur can be added directly to the simmering soup and will be ready in minutes, while others like wild rice will need to be pre-cooked and rinsed. Always check the package instructions for precise cooking times. If adding pre-cooked grains, stir them in during the final minutes to simply heat them through.

Alternative Low-Carb Soup Fillers

For those seeking even lower-carb or grain-free options, several vegetables and seeds can provide a similar hearty texture to soup. Cauliflower rice is a popular and very low-carb substitute that can add substance to a broth-based soup. Pureeing a portion of the soup with low-starch vegetables like roasted cauliflower or zucchini can also act as a natural thickener. For added nutrition and thickening power, consider adding chia seeds, which form a gel-like consistency when soaked.

Conclusion

While all grains contain some carbohydrates, bulgur stands out as a strong candidate for the lowest carb grain for soup due to its high fiber and low net carb count per serving. Other excellent choices include wild rice for a chewy texture and quinoa for its complete protein profile. By understanding net carbs and incorporating high-fiber, nutrient-dense options, you can enjoy delicious, hearty soups that align with your low-carb lifestyle. For more information on low-carb eating, explore resources like the one provided by Johns Hopkins Medicine, which details various whole grains and their benefits.

Disclaimer: Nutritional values can vary based on specific product and preparation method. Consult a healthcare provider or dietitian for personalized dietary advice.

Explore more whole grains at Johns Hopkins Medicine

Frequently Asked Questions

Both are excellent choices for low-carb soup, but they offer different textures and flavors. Quinoa is a complete protein and has a softer texture, while wild rice is chewier with an earthy flavor. The best option depends on your desired taste and texture.

Yes, you can use steel-cut or rolled oats to add body and a heartier texture to savory soups. They are a good source of fiber, but remember to account for their net carb count, which is slightly higher than other low-carb grains.

You can thicken soup using various low-carb methods, such as pureeing some of the cooked vegetables in the soup (like roasted cauliflower), using a small amount of xanthan gum, or adding ground chia seeds.

For most low-carb grains, it is better to cook them separately and add them to the soup just before serving. This prevents them from becoming too soft and helps maintain the soup's consistency.

Yes, several gluten-free pseudo-grains work well in soup, including quinoa, buckwheat, and some types of millet. Always check labels to ensure they are processed in a gluten-free facility if you have celiac disease.

While barley is a nutritious whole grain with a chewy texture, it has a higher net carb count than other options like bulgur, wild rice, or quinoa. It is a better choice for a moderate-carb diet than a very strict one.

Using low-carb grains in soup provides a sense of fullness and satisfaction without significantly increasing your total carbohydrate intake. Their high fiber content aids digestion and helps regulate blood sugar levels, contributing to overall better health.