What Soup Can I Eat While Fasting? Your Ultimate Guide

November 4, 2025 •

4 min read

A cup of bone broth contains a minimal amount of calories, typically around 30-50, which is unlikely to significantly disrupt a metabolic state like ketosis during modified fasting. When asking, "what soup can I eat while fasting?", the answer primarily depends on your specific fasting goals and the strictness of your regimen, with broths being a popular, hydrating choice.

Quick Summary

This article explores appropriate soup options for different types of fasting, focusing on low-calorie, nutrient-rich broths like bone and vegetable stock. It details which soups are best for modified fasts, how to prepare them, and provides guidance for gently breaking a fast.

Key Points

Modified Fasting: Simple broths are acceptable for most intermittent and modified fasting protocols, providing hydration and minerals with minimal calories.
Strict Fasting: During a water-only fast, all caloric intake, including soup, should be avoided to maximize cellular cleansing (autophagy).
Bone Broth Benefits: Bone broth offers protein and electrolytes, helping to curb hunger, prevent dehydration headaches, and support gut health.
Vegetable Broth Alternative: Vegetable broth is a low-calorie, vegan-friendly way to get hydration and minerals during a modified fast.
Breaking the Fast: When ending a fast, start with easily digestible soups like bone broth or a simple blended vegetable soup to avoid digestive upset.
Low-Calorie Options: On a low-calorie day of a modified fast, nutrient-dense, low-calorie soups like egg drop soup or a light broccoli soup can be satisfying.
Check Ingredients: Always check for added sugars, creams, or heavy ingredients in store-bought soups, as these can easily break a fast.

Navigating Soup Choices During Your Fast

The question of whether you can eat soup while fasting has a nuanced answer, depending on the type of fast you are observing. A strict water-only fast, sometimes practiced for religious reasons or deep cellular cleansing (autophagy), typically prohibits any caloric intake. However, many modern and intermittent fasting protocols, like the 5:2 diet or a bone broth fast, permit a small number of calories from specific sources to help manage hunger and provide essential nutrients. For these modified fasts, simple, clear, and low-calorie soups can be a game-changer.

Broth-Based Soups: The Clear Winner

For those on a modified fast, plain, clear broths are the safest and most beneficial choice. They offer hydration and electrolytes without a high-calorie load. Unlike creamy soups or those with high-fiber vegetables, simple broths are easy to digest, which is crucial when reintroducing food to your system.

Bone Broth

Bone broth has become a wellness staple for modified fasting protocols due to its nutrient density and low-calorie content. Made by simmering animal bones and connective tissue, it’s rich in collagen, gelatin, and beneficial amino acids like glycine and proline.

Benefits: Supplies electrolytes (sodium, potassium, magnesium), which can prevent headaches and fatigue often associated with fasting. The protein helps curb hunger and supports satiety.
How to Consume: Sip it warm to find comfort and reduce appetite. Opt for plain, unsweetened versions to avoid unwanted calories.

Vegetable Broth

A simple vegetable broth is an excellent alternative for vegetarians or anyone preferring a plant-based option. It provides a savory flavor and beneficial minerals.

Benefits: A great source of hydration and electrolytes. When made with a variety of vegetables, it can offer a wide spectrum of vitamins.
How to Make: A quick vegetable broth can be made by simmering a mix of onions, carrots, celery, and herbs for a short time.

Low-Calorie Soups for Modified Fast Days

On a fasting day where a small calorie budget (e.g., 500-600 calories on the 5:2 diet) is allowed, slightly more substantial, low-calorie soups are an option.

Egg Drop Soup: This is a low-calorie, protein-rich option made by stirring beaten eggs into a hot broth. It provides a source of complete protein, aiding muscle preservation during fasting.
Broccoli Soup: A blended soup made with broccoli and vegetable stock is very low in calories, and pureeing the vegetables can help you feel fuller for longer. Be cautious with cream; use non-fat milk or quark instead to keep calories low.

Soups for Breaking a Fast

The way you break a fast, especially an extended one, is critical for avoiding digestive upset and blood sugar spikes. Starting with a light, easily digestible soup is highly recommended.

Lentil Soup: As a meal to break a fast, lentil soup is a fantastic choice, providing fiber and protein that help stabilize blood sugar.
Minestrone: A vegetable-packed minestrone can provide a variety of nutrients and fiber but is best for re-feeding rather than during the fasting window itself due to its higher calorie and carb content.

Comparison Table: Fasting-Friendly Soups


Soup Type	Best For	Calories (Approx. per 8oz)	Key Benefits	Notes
Bone Broth	Modified Fasting	30-50	Electrolytes, Protein, Satiety	Technically breaks a fast, but acceptable for modified protocols.
Vegetable Broth	Modified Fasting	11-20	Hydration, Minerals	Vegan-friendly, safe for most modified fasts.
Egg Drop Soup	Low-Calorie Fast Day	65	Protein, Nutrients	Good for managing hunger on a 500-600 calorie day.
Lentil Soup	Breaking a Fast	150-200+	Protein, Fiber	Excellent choice for a gentle re-feed. High satiety.

Homemade Broth Recipes

To ensure your broth is free of unwanted additives and sugars, making it at home is the best option. Here are two simple, fasting-friendly recipes.

Simple Vegetable Broth

Ingredients:

1 large onion, quartered
2 carrots, roughly chopped
2 celery stalks, roughly chopped
4 cloves garlic, smashed
Fresh parsley and thyme
8 cups water

Instructions: Combine all ingredients in a large pot. Bring to a boil, then reduce heat and simmer for 20-40 minutes. Strain the broth through a fine-mesh sieve and store in the refrigerator or freezer.

Quick Bone Broth

Ingredients:

1 kg roasted beef or chicken bones
1 large onion, roughly chopped
2 carrots, roughly chopped
2 celery stalks, roughly chopped
2 tbsp apple cider vinegar
Water to cover bones

Instructions: Roast the bones for 20 minutes to enhance flavor. Add bones, vegetables, and apple cider vinegar to a large pot. Cover with water. Simmer for at least 3 hours (longer is better for more collagen extraction). Strain and refrigerate.

Conclusion: The Right Soup for the Right Fast

Choosing the right soup while fasting is a matter of understanding your specific goals. For strict fasts, water is your only option. However, for most modified fasts designed for metabolic health or weight loss, low-calorie, nutrient-rich broths can be a valuable tool. They help manage hunger, provide hydration, and replenish electrolytes, making the process more sustainable. Bone broth is particularly praised for its satiety and gut-healing properties, while simple vegetable broths offer a clean, plant-based alternative. Always prioritize unsweetened, clear broths during your fasting window and save more substantial, fiber-rich soups for gently breaking your fast when your body is ready to reintroduce solid food. Ultimately, listening to your body's signals is paramount to a successful and healthy fasting experience.

For more healthy soup ideas, you can explore the collection of recipes from the Mayo Clinic.

Frequently Asked Questions

Technically, yes, since bone broth contains calories (typically 30-50 per cup). However, for modified intermittent fasting or low-calorie days, its minimal impact on insulin and high nutritional value make it a popular and acceptable choice for many practitioners.

No. Strict fasts require only water. For modified fasts, you should stick to clear, low-calorie broths like bone or simple vegetable stock. Creamy soups, stews with chunks of meat, pasta, or high-fiber vegetables are too calorically dense and will break your fast.

Yes, a clear, simple vegetable broth made from water and vegetables is an excellent option for modified fasts. It is low in calories and provides hydration and minerals without disrupting the metabolic benefits of fasting.

The best soups to break a fast are gentle and easy to digest, such as bone broth or a simple blended vegetable soup. These nutrient-dense options reintroduce your digestive system to food gradually and safely.

Chunky vegetable soups, especially those with beans, lentils, or pasta, contain higher calories and fiber, and should be reserved for your non-fasting periods or for breaking a fast. They are not suitable for consuming during the fasting window.

Adding zero-calorie spices like black pepper, turmeric, or ginger to your broth is generally acceptable and can enhance flavor. However, avoid spices mixed with sugar or oil, which can add unwanted calories.

To make a simple vegetable broth, simmer vegetables like onions, carrots, and celery in water for 20-40 minutes. For a bone broth, roast bones first, then simmer for several hours with vegetables and a splash of apple cider vinegar.