Which Soup Has the Lowest Calories? A Guide to Light and Healthy Options

According to nutrition data, a basic soup broth can contain as few as 11 calories per 8oz serving. Determining which soup has the lowest calories depends largely on the base ingredients and preparation method, with clear, broth-based options consistently topping the list for lightness.

Quick Summary

Clear, broth-based soups like vegetable and chicken are the most calorie-efficient options, ideal for weight management. Ingredient choices, preparation methods, and mindful additions all impact the final calorie count.

Key Points

• Broth is Best: Clear broths like vegetable or chicken are the lowest in calories, often under 20 per serving.

• Cream Increases Calories: Heavy cream, coconut milk, and other thickeners significantly raise a soup's calorie and fat content.

• Maximize Veggies: Filling your soup with non-starchy vegetables like cabbage, spinach, and mushrooms keeps calories low while boosting nutrients.

• Control Your Ingredients: Homemade soup gives you full control over ingredients and helps you avoid the high-calorie additives and sodium found in many canned options.

• Eat for Satiety: The high water and fiber content in low-calorie soups promotes fullness, helping you manage overall caloric intake throughout the day.

The Undisputed Winner: Broth-Based Soups

When it comes to the lowest calorie soups, broth-based varieties are the clear victors. Their primary component is water, infused with flavor from vegetables, herbs, and sometimes lean meats. A standard 8oz cup of simple soup broth contains only about 11 calories, while chicken broth comes in slightly higher at around 15 calories. This minimal caloric load makes them an excellent choice for a low-calorie starter or a light, hydrating meal.

Why Broth is So Low-Cal

• High Water Content: The high percentage of water, often around 98%, means the soup fills you up without a significant energy load.
• Minimal Ingredients: The simple nature of broth means fewer added components that can increase calories, such as fats, creams, or starchy fillers.
• Versatile Base: Broth provides a flavorful foundation for adding a variety of low-calorie, high-nutrient ingredients without altering the soup's fundamental purpose.

Top Contenders for the Lowest-Calorie Crown

While broth alone is the lowest, several popular soups remain incredibly light while offering more substance and flavor. By focusing on whole, unprocessed ingredients and a clear broth base, these options are perfect for a healthy diet.

Miso Soup

A staple of Japanese cuisine, traditional miso soup is another extremely low-calorie and flavorful option. It's made from a dashi stock and fermented soybean paste (miso). For a lighter version, keep the additions simple. Ingredients like tofu and seaweed can add valuable protein and nutrients without significantly increasing calories. The fermented nature of miso paste also provides beneficial probiotics for gut health.

Cabbage Soup

Cabbage soup is known for being extremely low in calories, which is why it has been associated with certain weight-loss diets (though the fad diet itself isn't recommended for long-term health). The key is its high water and fiber content. A good cabbage soup incorporates other low-calorie vegetables like onions, carrots, and celery in a savory tomato or vegetable broth.

Classic Vegetable Soup

A rustic vegetable soup made with a clear broth and packed with non-starchy vegetables is a fantastic low-calorie meal. Ingredients like celery, onions, zucchini, mushrooms, and leafy greens provide vitamins and fiber for very few calories. It's a filling and satisfying meal that can be easily customized based on what's available and in season.

Gazpacho (Cold Vegetable Soup)

This refreshing Spanish soup is made from a blend of raw, unprocessed vegetables like tomatoes, cucumbers, peppers, and onions. Since no cooking is involved, it retains all the vitamins and minerals. The addition of a small amount of high-quality olive oil adds healthy fat, but it remains a very low-calorie and hydrating option, especially for warmer weather.

Why Creamy Soups Don't Make the Cut

When comparing clear soups to thick soups, a major difference lies in the added fats. Thickening agents like heavy cream, coconut milk, or roux significantly increase the calorie and fat content. A low-calorie alternative is to use low-fat milk or puree a portion of the soup's cooked vegetables, like cauliflower or zucchini, to achieve a creamy texture without the high-calorie additions.

How to Ensure Your Soup Stays Low in Calories

Making low-calorie soup is not just about picking the right base but also about controlling the other ingredients. Here are some key strategies:

• Use Clear Broth: Always start with a vegetable, chicken, or beef broth as your base instead of a cream or oil-heavy base.
• Embrace Non-Starchy Veggies: Fill your soup with fiber-rich vegetables like cabbage, spinach, celery, onions, and mushrooms. These add volume and nutrients without adding many calories.
• Add Lean Protein: To make the soup more filling, incorporate lean protein sources like cooked chicken breast, lentils, chickpeas, or tofu. This boosts satiety and helps maintain muscle mass.
• Control Starch Portions: If you choose to add starchy items like rice, pasta, or potatoes, use them in moderation to keep the overall calorie count low.
• Be Mindful of Toppings: A garnish of fresh herbs or a squeeze of lemon is great, but watch out for calorie-dense toppings like croutons, sour cream, or excessive cheese.

Low-Calorie Soup Comparison Table

Soup Type	Calories (per 8oz cup)	Primary Base	Typical Calorie-Adding Components
Soup Broth	~11-30 calories	Water, Vegetables, Herbs	N/A
Miso Soup	~40-60 calories	Dashi broth, Miso paste	Tofu, Seaweed
Vegetable Soup	~60-80 calories	Broth, Tomatoes	Starchy vegetables, oil
Chicken Noodle	~62 calories	Broth	Pasta, meat
Cream of Broccoli	~100+ calories	Cream, Milk	Cream, Cheese, Butter
New England Clam Chowder	~100+ calories	Milk, Cream	Heavy Cream, Bacon

A Simple Low-Calorie Vegetable Soup Recipe

Making your own soup is the best way to control the calorie count. Here is a simple, satisfying recipe:

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup chopped mushrooms
• 4 cups low-sodium vegetable broth
• 1 (14.5 oz) can fire-roasted tomatoes
• 2 cups chopped cabbage
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until soft (about 5-7 minutes).
2. Add mushrooms and cook for another 3-4 minutes.
3. Pour in the vegetable broth, fire-roasted tomatoes, and thyme. Bring to a boil.
4. Add the chopped cabbage, reduce heat, and simmer for 15-20 minutes, or until vegetables are tender.
5. Season with salt and pepper. Serve warm, optionally garnished with fresh parsley.

The Health Benefits of Low-Calorie Soups

Beyond simply reducing calories, incorporating low-calorie soups into your diet offers numerous health benefits. The high water and fiber content in broth and vegetables helps increase feelings of fullness, or satiety, which can help regulate appetite and reduce overall calorie intake at a meal. Studies have also linked regular soup consumption with a lower body mass index (BMI). By consuming a bowl of broth-based soup before a main meal, you can effectively reduce the amount of total calories consumed. Furthermore, homemade low-calorie soups are a great way to increase your intake of nutrient-rich vegetables and fiber. For more on soups for weight loss, check out this guide from Medical News Today.

Conclusion

Ultimately, the soup with the lowest calories is a simple, clear broth. However, for a more satisfying meal that still supports weight management goals, a broth-based soup filled with non-starchy vegetables is your best bet. By understanding how ingredients affect the calorie count and by opting for homemade versions, you can enjoy flavorful, healthy soup that keeps you feeling full and nourished without the extra calories.

Frequently Asked Questions

Which is lower in calories, a cream soup or a broth soup?

A clear, broth-based soup is almost always lower in calories than a cream-based soup, as cream or milk adds significant fat and calories.

How many calories are in standard chicken broth?

A standard 8oz serving of chicken broth contains approximately 15 calories, making it one of the lowest-calorie soup bases.

Is miso soup a low-calorie option?

Yes, traditional miso soup is very low in calories, especially when prepared with a light dashi broth and simple additions like tofu and seaweed.

Can you lose weight by eating low-calorie soup?

Incorporating low-calorie, broth-based soups can support weight management. The high water content helps increase feelings of fullness, which can lead to consuming fewer calories overall.

Are all vegetable soups low in calories?

Not all vegetable soups are created equal. The calorie count depends heavily on the base. A clear, broth-based vegetable soup is low in calories, but one with a creamy base or starchy fillers will be higher.

What ingredients should I avoid for low-calorie soup?

For the lowest calories, avoid heavy creams, full-fat cheeses, fatty cuts of meat, and excessive amounts of starches like potatoes or pasta.

How can I thicken soup without adding many calories?

Instead of cream, you can thicken soup by pureeing some of the cooked vegetables (like cauliflower or zucchini) or adding a small amount of low-fat milk or yogurt.

Is canned soup a good low-calorie option?

Some canned soups are labeled as 'light' or 'low-calorie,' but they often contain high levels of sodium and can still be higher in calories than homemade versions. Always check the nutrition label.

What is the best type of soup for weight loss?

The best soups for weight loss are broth-based and packed with non-starchy vegetables and lean protein. Their low calorie density and high fiber content help promote satiety.