The Ultimate Guide to What Type of Soup Has the Most Protein?

October 29, 2025 •

3 min read

According to the Dietary Guidelines for Americans, protein is a vital macronutrient for tissue repair, immune function, and building muscle mass. Knowing what type of soup has the most protein can be a game-changer for those looking to increase their daily intake through hearty and comforting meals.

Quick Summary

This article explores the types of soups that are richest in protein, comparing different recipes and highlighting key ingredients like lean meats, legumes, and fish that significantly boost protein content.

Key Points

Halibut Stew: An Italian fish stew with halibut is one of the highest protein soups, with some recipes offering up to 47g per serving.
Lean Meats: Chicken and beef soups are excellent sources of protein, especially when using lean cuts or slow-cooked bone broth.
Legume-Based Soups: Lentil and black bean soups are top-tier plant-based options, with protein counts ranging from 12 to over 20 grams per serving.
Protein Boosters: You can increase protein in almost any soup with simple additions like Greek yogurt, nuts, seeds, whole grains, or tofu.
Homemade Advantage: Preparing soups from scratch allows for maximum protein control and lower sodium compared to many canned varieties.

Maximizing Protein in Your Soup

While a simple vegetable broth offers little in the way of protein, many soup variations can be packed with this essential macronutrient. The key is to select high-protein ingredients and build your soup around them. For those seeking maximum protein, incorporating lean meats, hearty legumes, and specific types of fish is the most effective strategy.

The Protein Powerhouses: Meats and Legumes

When it comes to animal-based proteins, chicken and beef are popular and effective choices. A hearty beef and vegetable soup can pack over 20 grams of protein per serving, especially when made with lean beef cubes. Similarly, chicken soups, particularly those with shredded breast or meatballs, can provide a substantial boost, with some recipes exceeding 30 grams of protein per bowl. Using a slow-cooked bone broth as the base can further enhance the protein and nutrient profile compared to standard stock.

For vegetarian and vegan options, legumes are the star. Lentil soup is a classic for a reason; a single cup of cooked lentils provides almost 18 grams of protein. Black bean soup is another excellent plant-based choice, with some homemade recipes reaching 22 grams of protein per serving. Combining different beans, like in a minestrone, can also increase the total protein count.

Comparison of High-Protein Soups


Soup Type	Primary Protein Source(s)	Estimated Protein (per serving)	Key Advantages
Fast Italian Fish Stew	Halibut, white beans	Up to 47g	Extremely high protein, lean source, quick cooking time
Chicken Paprikash Soup	Shredded chicken	Up to 46g	Very high protein, rich flavor profile, comforting
White Chicken Chili	Shredded chicken, white beans	28g	High protein and fiber, balanced meal, customizable
Lentils, Kale, and Sausage Soup	Sausage, lentils	28g	High protein and fiber, hearty and filling
Beef and Vegetable Soup	Lean beef cubes	20g	Good protein content, lean red meat source, classic flavor
Red Lentil Soup	Red lentils	13-18g	Excellent plant-based protein, high in fiber, quick cooking
Black Bean Soup	Black beans	11-22g	Good plant-based protein, high fiber, versatile recipe

Other Excellent Ingredients to Boost Protein

Beyond the primary protein source, many additional ingredients can help increase the nutritional density of your soup:

Greek Yogurt: A dollop of Greek yogurt on top of a lentil or tomato soup adds a creamy texture and extra protein.
Nuts and Seeds: A garnish of toasted almonds, pumpkin seeds, or sunflower seeds provides healthy fats and a protein crunch.
Whole Grains: Adding quinoa, wild rice, or pearl barley makes the soup heartier and increases its protein and fiber content.
Cheese: For non-vegans, sprinkling some low-fat cheese like Parmesan or mozzarella can add significant protein.
Tofu: Cubed or shredded tofu is a fantastic way to boost the protein in any broth-based soup, especially for plant-based diets.
Eggs: For a more substantial soup, especially Asian-inspired broths, a beaten egg can be stirred in at the end to create a ribbon-like texture and add protein.

Customizing Your High-Protein Soup

One of the best things about soup is its versatility. You can tailor it to your specific dietary needs and preferences while keeping the protein high. For instance, a Thai-inspired soup can use coconut milk and chicken for a creamy, high-protein meal, while a Mexican-style soup can use shredded chicken and beans. The key is to view the broth and vegetables as a canvas for your protein-rich additions.

Conclusion

While a simple broth offers minimal protein, the true power of soup lies in its capacity for customization. By strategically adding ingredients like fish, lean meats, and legumes, you can transform a light dish into a filling, high-protein meal. Soups featuring halibut, chicken, lentils, and black beans consistently stand out as some of the most protein-dense options. For maximum benefit, consider layering different protein sources and finishing with nutrient-rich toppings. This approach not only increases the protein content but also enhances the flavor and nutritional value of your soup.

For more detailed nutritional information on different foods, visit the U.S. Department of Agriculture's FoodData Central at https://fdc.nal.usda.gov/.

Frequently Asked Questions

For vegetarians, soups based on legumes like red lentil, black bean, or chickpea are excellent choices for high protein. Adding tofu or a garnish of Greek yogurt can further increase the protein content.

You can boost the protein in a store-bought soup by adding pre-cooked shredded chicken, cooked lentils or chickpeas, a spoonful of Greek yogurt, or topping with toasted nuts or seeds.

Yes, bone broth is naturally high in protein and can serve as a potent base for soups, providing more protein and collagen compared to standard meat broths.

Yes, fish is an excellent protein source for soup. A fast Italian fish stew using white fish like halibut can provide a very high amount of lean protein.

Absolutely. Ground beef, turkey, or sausage can be browned and added to soup to create a hearty and protein-rich meal, like in a chunky bolognese or taco soup.

A quick and simple high-protein soup can be made by starting with a quality bone broth and adding shredded rotisserie chicken or a can of drained and rinsed black beans. Heating it through and adding spices makes for a fast, filling meal.

Not necessarily. While some creamy soups are thickened with high-fat ingredients, many can be made high in protein by using Greek yogurt, coconut milk, or pureed beans to create a creamy texture while boosting protein content.