What Is the Right Time to Eat Soup? A Guide to Optimal Meal Timing

October 7, 2025 •

4 min read

According to a study conducted by researchers at Penn State University, eating a low-calorie, broth-based soup before a meal can help reduce your total calorie intake by up to 20%. This reveals that pinpointing what is the right time to eat soup can be a simple, yet highly effective strategy for managing your weight and improving your overall diet.

Quick Summary

The ideal time to eat soup varies depending on individual health goals, such as weight management or improving digestion. Consuming low-calorie, broth-based soups before a meal promotes fullness, while a light, early dinner can aid sleep and digestion. Nutrient-dense, hearty soups also serve as satisfying lunch options.

Key Points

Before meals for weight loss: A low-calorie, broth-based soup consumed before lunch or dinner can significantly increase satiety, potentially reducing overall caloric intake by up to 20%.
Early dinner for better sleep: A light, easily digestible soup in the early evening (before 7:30 PM) avoids digestive slowdowns that can disrupt sleep, especially when avoiding creamy bases.
Lunch for lasting energy: A hearty, vegetable-and-protein-packed soup is an excellent midday meal that provides sustained energy and fullness without feeling heavy.
Breakfast for a global twist: Adopting the practice of having savory soup for breakfast, as is common in many cultures, can be a nutritious and hydrating alternative to typical Western breakfasts.
Gut health priority: Incorporating prebiotic-rich vegetables and anti-inflammatory spices can aid digestion and gut health, with homemade broths offering additional healing compounds.
Homemade over canned: Opting for homemade soup allows you to control sodium, fat, and preservatives, ensuring maximum nutritional benefits.
Form affects satiety: While all soup can be satiating, studies suggest chunky soups might feel more filling than puréed versions for some individuals, though both reduce total meal energy intake.

The Science of Soup: Why Timing Matters

For many, soup is a comforting staple, but for those focused on nutrition, it’s a powerful tool with specific benefits depending on when you consume it. The timing of your meals can significantly impact your body's digestion, satiety levels, and overall caloric intake. A bowl of warm, nourishing soup can serve as a primer for digestion, a satisfying main course, or a light evening meal, each with a different purpose. Understanding the science behind these choices allows you to leverage soup's nutritional advantages for your specific health goals.

Soup as an Appetizer: The Weight Management Strategy

One of the most scientifically-backed reasons to eat soup is for weight management, and the ideal time is right before your main course. Studies have consistently shown that a small bowl of low-calorie, broth-based soup can increase feelings of fullness, leading you to consume fewer calories during the rest of your meal. This effect is largely due to two factors: the high water content and the volume of the soup.

The volume of the liquid and vegetables fills your stomach, triggering satiety signals to the brain before you even begin the more calorie-dense part of your meal. A 2018 study highlighted that participants who started with soup reduced their calorie intake by 20% compared to those who did not. This makes it an excellent choice for lunch or dinner, providing a significant nutritional boost and appetite control for minimal calories.

A Light Dinner or Lunch: Nurturing Your Digestion

For many, soup is the perfect light and easily digestible evening meal, especially when consumed earlier in the evening, ideally before 7:30 pm. As digestion slows down during sleep, a heavier meal can cause discomfort and disrupt your rest. A light, broth-based soup with vegetables is gentle on the digestive system, providing essential nutrients without overburdening your body as it prepares to rest. This is particularly beneficial for those prone to indigestion or bloating.

Similarly, a hearty, nutrient-dense soup can be a fantastic option for lunch. Filled with vegetables, lean protein, and legumes, it can keep you feeling satisfied and energized throughout the afternoon without the heavy feeling that often follows a large, carb-heavy meal. For optimal gut health, incorporating prebiotic-rich vegetables like onions, carrots, and garlic can further aid digestion and feed beneficial gut bacteria.

Soup for Breakfast: Thinking Outside the Bowl

While not a common breakfast choice in all Western cultures, many around the world, particularly in Asia, start their day with a warm bowl of savory soup. For those who prefer a savory over a sweet start, or for busy mornings, soup can be a light yet nourishing and convenient breakfast option. For example, a miso soup with tofu and vegetables or a simple egg-drop soup can provide a hydrating and protein-rich start to your day. Pre-prepping a large batch over the weekend makes it easy to heat and go, offering a significant nutritional upgrade over processed breakfast foods.

Broth-Based vs. Cream-Based Soups

When considering soup for health benefits, the type of soup is just as important as the timing. Broth-based soups generally offer more benefits for weight loss and digestion, while creamy soups are typically higher in calories and saturated fat.


Feature	Broth-Based Soups	Cream-Based Soups
Calories	Lower (typically <150 per serving)	Higher (can exceed 300 per serving)
Satiety Effect	High, due to volume eating	Moderate, but may not be as effective for pre-meal satiety
Weight Loss	Highly effective for reducing overall meal calories	Less suitable due to high fat and calorie content
Digestion	Easy to digest, especially when using gut-friendly ingredients	Heavier on the stomach, can lead to bloating or discomfort
Hydration	Excellent source of hydration	Good, but often contains higher sodium content

Healthy Soup Ingredients to Maximize Benefits

Vegetables: Load your soup with a variety of colorful vegetables like carrots, celery, spinach, kale, and broccoli to boost your fiber, vitamin, and mineral intake.
Lean Protein: Add lean proteins such as shredded chicken, turkey, tofu, or legumes like lentils and chickpeas for increased satiety and a more complete meal.
Healthy Fats: Use a small amount of olive oil instead of butter or heavy cream. For a creamy texture, consider blending in avocado, low-fat Greek yogurt, or almond meal.
Herbs and Spices: Flavor your soup with fresh herbs and spices like ginger, garlic, turmeric, and black pepper, which can offer anti-inflammatory benefits and reduce the need for excess salt.
Whole Grains: Incorporate whole grains like barley or brown rice for added fiber, but be mindful of portion sizes as these increase calorie density.

Conclusion: Tailoring Your Soup Schedule

Ultimately, the right time to eat soup depends on your personal health goals and lifestyle. If weight loss is your primary aim, consuming a low-calorie, broth-based soup before lunch or dinner is a proven strategy to reduce your overall food intake. For better digestion and a restful night's sleep, a light, vegetable-rich soup earlier in the evening is the best bet. And for a busy day, a savory soup for breakfast can offer a convenient, nutritious start. By being mindful of the ingredients and timing, you can transform a simple bowl of soup into a powerful and versatile component of your healthy eating plan. For more information on satiety and energy density, you can explore scientific studies on the topic published by organizations like the National Institutes of Health.

Remember to choose homemade soups over store-bought versions to control sodium and unhealthy fat content. Embracing soup at the right time not only nourishes your body but also supports your long-term wellness journey.

Frequently Asked Questions

Yes, eating soup every day for dinner can be beneficial, especially if it's a light, broth-based vegetable soup. It's a great way to increase vegetable intake and promote hydration, but ensure it's part of a varied, balanced diet to avoid nutrient deficiencies.

Yes, soup can be highly effective for weight loss. Low-calorie, broth-based soups help reduce appetite and increase feelings of fullness. Research indicates that people who regularly eat soup tend to have a lower body weight and waist circumference than those who don't.

For weight loss, broth-based soups are the best choice. They are lower in calories and fat compared to creamy soups. Soups packed with vegetables, lean protein, and legumes are ideal for providing nutrients and fiber.

It's best to consume soup earlier in the evening rather than late at night. Digestion slows down as you rest, and eating too close to bedtime, especially salty or heavy soups, can cause discomfort and water retention.

Some studies suggest that the texture of food can influence satiety. While both chunky and puréed soups can reduce total meal energy intake, some findings indicate that chunky versions might be perceived as more filling, though results are mixed.

Canned soups are often high in sodium, which can be detrimental to health. While some low-sodium options exist, homemade soups are generally healthier as you can control the salt and other additives.

To make your soup healthier, use a variety of vegetables, incorporate lean proteins like chicken or lentils, and flavor with fresh herbs and spices instead of relying on salt. For creaminess, opt for healthier alternatives like pureed vegetables, avocado, or Greek yogurt instead of heavy cream or butter.