Which Chinese Soup Has the Lowest Calories? Your Guide to Healthy Takeout

November 24, 2025 •

4 min read

Many popular Chinese soups offer a low-calorie start to a meal, with some, like egg drop soup, averaging just 65–90 calories per cup. The exact count, however, depends heavily on ingredients and preparation, so knowing which Chinese soup has the lowest calories requires a closer look at your options.

Quick Summary

A clear Chinese vegetable soup is often the absolute lowest in calories, especially when homemade. Restaurant choices like Egg Drop and Hot and Sour soups are also healthy, low-calorie options, with caloric content varying by ingredients and portion size.

Key Points

Egg Drop Soup is Very Low Calorie: A simple broth and egg ribbon combination, averaging 65-90 calories per cup, makes it a top contender for the lowest calorie Chinese soup.
Clear Vegetable Soup is Often the Lowest: A soup made with a simple, clear broth and fresh vegetables, especially when homemade, can have even fewer calories than other takeout options.
Hot and Sour Soup is a Flavorful Low-Calorie Choice: With mushrooms, tofu, and a tangy, spicy broth, it remains a light option at around 90 calories per cup, though it can be high in sodium.
Homemade Soups Offer Maximum Control: Making your soup at home allows you to use low-sodium broth, control oil, and load up on non-starchy vegetables for the healthiest possible result.
Watch for Calorie-Adding Extras: Fried wontons, fried noodles, and thick, oily sauces can quickly increase a soup's calorie count, so be mindful of these when ordering.
Cantonese Style Emphasizes Freshness: Traditional Cantonese cooking often prioritizes fresh ingredients and steaming, which results in lighter, healthier soups.
Wonton Soup Calories Can Vary: While the broth is light, the overall calorie count depends on the wonton filling and wrapper, so it is not always the lowest option.

For anyone watching their calorie intake, navigating a Chinese food menu can be tricky. While many dishes are deep-fried or covered in heavy sauces, the soup section often holds some of the best and healthiest options. The key is understanding what makes a soup light and how to choose or prepare it to minimize calories without sacrificing flavor.

The Lowest Calorie Options: A Closer Look

To identify the lowest-calorie soups, focus on those with a clear, broth-based foundation and minimal heavy or fried additions. Three types consistently stand out as being the leanest.

Egg Drop Soup

Egg drop soup is one of the simplest and most famous low-calorie choices. Its core ingredients are a light chicken or vegetable broth, ribbons of beaten egg, and simple seasonings like ginger, scallions, and white pepper. A one-cup serving from a restaurant typically contains 65–90 calories. Its satisfying texture and savory flavor come from the egg and broth, not heavy cream or oil. To keep it as healthy as possible, avoid adding fried noodles often offered on the side.

Hot and Sour Soup

Packed with complex flavors and a variety of textures, hot and sour soup is another excellent low-calorie candidate. It features a vegetable-dense base with ingredients like mushrooms, bamboo shoots, and water chestnuts, along with protein from tofu or egg. The unique flavor comes from vinegar and spices, not heavy fats. While a cup of restaurant hot and sour soup contains around 90 calories, it can be higher in sodium than egg drop soup due to the broth and seasonings.

Clear Chinese Vegetable Soup

When made with a clear, simple vegetable broth and a bounty of fresh, seasonal greens, this soup can be the lowest in calories of all. A homemade version can clock in at just over 100 calories per serving. Its versatility is a major plus, allowing you to load up on nutrient-dense, low-calorie vegetables. For the lightest version, avoid adding noodles or starchy vegetables like potatoes. Instead, focus on ingredients that cook down easily.

Best Vegetables for a Low-Calorie Vegetable Soup

Bok Choy or Napa Cabbage
Mushrooms (enoki, shiitake, or button)
Snow Peas or Green Beans
Carrots (julienned or thinly sliced)
Zucchini
Bamboo Shoots
Water Chestnuts
Scallions and Cilantro for garnish

Factors That Influence Calorie Count

While general calorie estimates are helpful, the preparation method is the single biggest factor influencing the final nutritional value. Restaurant versions often differ significantly from homemade ones.

Broth Base: Many restaurants use a rich, high-sodium broth as their base. Making soup at home with a low-sodium chicken or vegetable stock gives you complete control.
Thickening Agents: Restaurant soups sometimes use cornstarch or other starches as a thickener, which can add calories and carbs. While egg drop soup uses minimal starch, some creamy or heavy sauces can significantly increase the calorie load.
Added Ingredients: Beware of added fats and fried toppings. A seemingly healthy soup can become much less so with the addition of oily sauces, fried wontons, or crispy fried shallots.
Portion Size: A standard serving is often considered one cup. However, a single takeout container can hold up to four cups, drastically increasing the total calorie and sodium intake.

Comparison of Popular Chinese Soups


Soup Type	Estimated Calories (per 1-cup serving)	Key Ingredients	Nutritional Considerations
Egg Drop Soup	~65–90 calories	Chicken or vegetable broth, egg ribbons, scallions	Simple, low-carb, avoid fried toppings for best results.
Hot and Sour Soup	~90 calories	Broth, tofu, mushrooms, bamboo shoots, vinegar, egg	Flavorful, contains vegetables and protein, can be high in sodium.
Wonton Soup	~71 calories	Broth, pork or shrimp wontons, greens	Low-calorie for the broth, but calories vary based on wonton size and filling.
Clear Veg Soup	~90–110 calories	Broth, various leafy and crunchy vegetables	Extremely low calorie, high in vitamins and fiber, easy to customize.
Chicken Corn Soup	~124+ calories	Broth, shredded chicken, corn, eggs, sometimes cream	Higher calorie density due to corn and potential creaminess.

How to Order or Make the Lowest Calorie Chinese Soup

Ordering for Health

Specify Your Preference: When ordering takeout, ask for steamed dishes with a side of sauce. For soup, ask for less sodium if possible.
Mind Your Toppings: Avoid any fried additions like crispy noodles or wonton strips.
Portion Control: Use a measuring cup to determine a single, calorie-controlled serving from a larger container.
Choose Wisely: When in doubt, stick with a simple egg drop or hot and sour soup.

Making It at Home

Creating a low-calorie Chinese soup at home gives you maximum control. Use high-quality, low-sodium stock, load it with vegetables, and rely on fresh herbs and spices for flavor instead of heavy sauces or oils. Here is a simple recipe idea based on search results:

Bring 4 cups of low-sodium chicken or vegetable broth to a simmer with sliced ginger and garlic. For extra flavor, add a star anise.
Add chopped carrots and mushrooms and simmer for 5 minutes.
Stir in chopped bok choy or napa cabbage and cook for another minute until just wilted.
Remove the ginger, garlic, and star anise.
Optionally, for an egg drop effect, slowly stir in a beaten egg until ribbons form.
Season with a splash of low-sodium soy sauce and a few drops of sesame oil. Garnish with scallions and cilantro.

Conclusion

When seeking the Chinese soup with the lowest calories, a simple clear vegetable broth is the winner, especially if homemade. For restaurant options, Egg Drop soup and Hot and Sour soup are your best bets, offering delicious flavor and nutrients without a high-calorie count. By being mindful of preparation methods and controlling portion sizes, you can enjoy these savory, warming dishes as part of a healthy diet. Remember that fresh, high-quality ingredients and a light hand with seasonings are the keys to a truly nourishing and low-calorie soup.

For more healthy Asian cuisine ideas, check out this guide to healthier Chinese takeout options:(https://www.healthline.com/nutrition/healthy-chinese-food).

Frequently Asked Questions

Yes, egg drop soup can be a healthy option for weight loss. Its simple broth and egg base are low in calories and fat. However, it can be high in sodium, so consider making a homemade version with low-sodium broth to reduce salt intake.

The healthiest broth for Chinese soups is a homemade or store-bought low-sodium chicken or vegetable broth. Using a low-sodium base gives you control over the salt content, which is often very high in restaurant-prepared broths.

To reduce the calories in wonton soup, ask for a lighter broth with fewer wontons. A larger portion of leafy greens and a clear broth will make it more filling without adding significant calories. Be aware that the wontons themselves contain calories from the meat and wrapper.

Not all Chinese soups have high sodium, but many restaurant versions do due to the use of pre-made, concentrated stocks, and excessive soy sauce. It is best to either specify 'light on salt' when ordering or make your own at home using low-sodium ingredients.

Yes, you can easily add lean protein to increase the satiety of a low-calorie Chinese soup. Good options include shredded chicken breast, thinly sliced pork, shrimp, or cubed extra-firm tofu.

A clear Chinese vegetable soup is the best homemade option for weight loss. Combine a low-sodium vegetable broth with plenty of high-fiber, non-starchy vegetables like bok choy, mushrooms, carrots, and snow peas for a filling and nutrient-rich meal.

Most restaurant Chinese soups that are broth-based, such as egg drop or hot and sour, are not fattening on their own. However, watch out for creamy soups or added fried toppings like crispy noodles, which can significantly increase the fat and calorie content. Large portion sizes also contribute more calories than a standard serving.