What Soups Are Healthy? A Guide to Nutritious Choices

November 26, 2025 •

4 min read

Soup can be one of the healthiest and most hydrating meals, packing a high concentration of vitamins, minerals, and fiber into a single bowl. So, what soups are healthy, and what makes them a better choice than others? The answer lies in their ingredients, preparation, and sodium content.

Quick Summary

Healthy soups are typically low in fat and sodium, made with nutrient-dense vegetables, lean proteins, and a broth base. Homemade versions offer superior control over ingredients, providing more fiber and vitamins for weight management, immune support, and overall wellness.

Key Points

Homemade over Canned: Homemade soups offer far greater control over sodium and fat content, while maximizing fresh, whole ingredients for better nutrition.
Broth is Best: Choose low-sodium vegetable or bone broths as a base, as they are hydrating and lower in calories compared to cream-based soups.
Power of Veggies: Incorporate a wide variety of colorful vegetables to load your soup with vitamins, minerals, antioxidants, and fiber.
Lean Protein for Fullness: Add lean proteins like lentils, beans, chicken, or fish to make your soup a satisfying and complete meal.
Flavor with Spices and Herbs: Enhance taste naturally with herbs, garlic, and spices like turmeric, instead of relying on high amounts of salt and fat.
Thicken Naturally: Use pureed vegetables, beans, or potatoes to create a creamy texture without adding high-fat dairy or cream.

The Anatomy of a Healthy Soup

Not all soups are created equal. While a bowl of rich, creamy clam chowder can be delicious, its high-fat and high-sodium content make it less than ideal for regular consumption. A truly healthy soup is defined by its core components: a low-sodium broth, a variety of colorful vegetables, and a lean protein source. Homemade soups are almost always superior to their canned counterparts because they allow you to control every ingredient, avoiding excessive sodium and unhealthy additives commonly found in store-bought products.

Broth: The Foundation

The base of your soup sets the stage for its health profile. Opt for a homemade bone broth or a low-sodium vegetable stock. Bone broth is rich in nutrients like collagen and minerals, which can support joint and immune health. Vegetable broths are naturally low in calories and saturated fats while being a great source of vitamins. Always read labels on store-bought broths to ensure low sodium content.

Vegetables: Nature's Bounty

Packing your soup with a variety of vegetables is the easiest way to boost its nutritional value. Aim for a medley of colors to ensure a wide range of vitamins, minerals, and antioxidants.

Leafy Greens: Spinach and kale add a punch of vitamins C and K and iron.
Root Vegetables: Carrots, sweet potatoes, and parsnips offer beta-carotene and fiber.
Cruciferous Veggies: Broccoli and cauliflower provide vitamin C and can be pureed for a creamy texture without the need for high-fat dairy.
Alliums: Garlic and onions are flavor-boosters with potent immune-boosting properties.

Lean Proteins for Satiety

Incorporating lean protein sources helps you feel full and satisfied, making the soup a complete meal. Excellent choices include:

Lentils and Beans: Legumes like lentils, chickpeas, and cannellini beans are high in fiber and plant-based protein, making them incredibly filling.
Chicken: Shredded, lean chicken breast is a fantastic source of protein for a classic, comforting soup.
Fish: Flaky white fish or salmon can be added for a dose of omega-3 fatty acids and protein.

Top Healthy Soup Examples

Here are some of the most nutritious soups you can enjoy:

Hearty Vegetable Soup: A classic for a reason, this soup is a powerhouse of vitamins and fiber. Using a low-sodium broth and a wide array of vegetables makes it both delicious and incredibly healthy.
Spiced Lentil Soup: Lentils are a nutrient-dense legume packed with protein, iron, and fiber, and studies suggest they can aid in weight management and digestive health. Spices like cumin and turmeric add both flavor and anti-inflammatory benefits.
Homemade Chicken Noodle Soup: Beyond its reputation as a cold remedy, homemade chicken noodle soup provides lean protein and hydrating broth, especially when prepared with low-sodium ingredients.
Butternut Squash Soup: This golden, creamy soup is naturally sweet and rich in vitamin A. Pureeing the roasted squash and using coconut milk can create a silky texture without heavy cream.
Miso Mushroom Soup: Miso paste is a fermented food that supports gut health with probiotics, while mushrooms provide immune-boosting properties. This savory, brothy soup is a light but flavorful choice.

Homemade vs. Canned Soups: A Comparison Table


Feature	Homemade Soup	Canned Soup
Sodium Content	Fully controlled; can be very low.	Often excessively high, used as a preservative and flavor enhancer.
Nutritional Value	Maximizes vitamins and minerals from fresh ingredients.	Can have reduced vitamin content due to processing and long shelf life.
Ingredient Quality	Uses fresh, whole, and high-quality ingredients.	May use processed ingredients, artificial flavors, and preservatives.
Fiber Content	Can be loaded with high-fiber vegetables and legumes.	Often lower in fiber, as vegetables can be less abundant.
Added Fats & Sugar	Allows for low-fat preparation and no added sugars.	May contain significant amounts of added fats and sugar, especially creamy varieties.
Cost	Generally more economical per serving.	Higher cost for potentially lower quality ingredients.

How to Make Your Soup Healthier

To maximize the health benefits of any soup, follow these simple tips:

Thicken Naturally: Instead of using heavy cream or flour, puree a portion of the vegetables or add mashed potatoes, lentils, or beans to achieve a creamy consistency.
Go Low-Sodium: Always start with low-sodium or unsalted broth. You can add flavor back with fresh herbs, spices, garlic, ginger, and a squeeze of lemon juice at the end.
Embrace Spices and Herbs: Use fresh or dried herbs like thyme, rosemary, cilantro, and parsley. Spices such as turmeric, cumin, chili powder, and ginger are excellent flavor enhancers with added health benefits.
Rinse Canned Ingredients: If you use canned beans or chickpeas, rinse them thoroughly to wash away excess sodium.
Add at the End: Add delicate vegetables like spinach or fresh herbs towards the end of cooking to preserve their texture and nutrients.

Conclusion: The Ultimate Healthy Bowl

Determining what soups are healthy is about making conscious choices during preparation. By prioritizing a low-sodium broth, abundant vegetables, and lean proteins, and favoring homemade over canned, you can create a meal that is both comforting and incredibly good for you. From a simple vegetable medley to a hearty lentil stew, the healthiest soups are those packed with fresh, whole-food ingredients that nourish your body with every spoonful.

Learn more about the benefits of a low-sodium diet from the American Heart Association.

Frequently Asked Questions

Most canned soups are not considered healthy due to their high sodium content, which is used as a preservative and flavor enhancer. While some low-sodium options exist, homemade soup with fresh ingredients is almost always the healthier choice.

Healthy, broth-based soups high in vegetables, fiber, and lean protein are excellent for weight loss. The high water and fiber content promote a feeling of fullness while keeping calories low. Examples include lentil soup, hearty vegetable soup, and chicken and bean soup.

Yes, many soups can support your immune system. Broth helps with hydration, while ingredients like garlic, ginger, turmeric, and leafy greens provide vitamins, minerals, and antioxidants that help your body fight infection.

You can thicken your soup naturally by pureeing a portion of the cooked vegetables, such as potatoes, carrots, or cauliflower. You can also use a small amount of low-fat coconut milk, pureed white beans, or nut-based milk alternatives for a creamy texture.

Both can be healthy depending on the preparation. Homemade chicken noodle soup provides lean protein and hydration, while lentil soup offers high levels of fiber and plant-based protein. For fiber, lentil soup is often the healthier choice, while homemade chicken noodle is excellent when recovering from a cold.

To reduce salt, start with a low-sodium or unsalted broth. Enhance flavor with plenty of fresh herbs (parsley, thyme, basil), spices (cumin, smoked paprika), garlic, onions, and a splash of lemon juice or vinegar.

Eating soup daily can be a very healthy practice, provided it is prepared with fresh, whole ingredients and is low in sodium, fat, and preservatives. A variety of soups ensures you get a wide range of nutrients.