Which Soups Are Low in Calories? A Guide to Healthy Choices

December 14, 2025 •

9 min read

According to research published in the journal 'Appetite,' starting a meal with a broth-based soup can reduce total calorie intake at that meal. This strategy is effective because many soups are low in calories and high in water and fiber, promoting a feeling of fullness. Understanding which soups are low in calories is crucial for those looking to manage their weight or simply eat more healthily.

Quick Summary

This guide provides an overview of various low-calorie soup options, detailing the ingredients that keep them light yet satisfying. It covers the benefits of broth-based and vegetable-heavy soups, offers tips for homemade versions, and compares common soup types to help you make informed dietary choices.

Key Points

Broth is Best: Use low-sodium vegetable or chicken broth as a low-calorie foundation for your soup.
Load with Veggies: Maximize satiety with high-fiber, non-starchy vegetables like carrots, celery, and leafy greens.
Go Creamy Without Cream: Achieve a thick, velvety texture by pureeing vegetables like cauliflower or butternut squash.
Add Lean Protein: Incorporate lean chicken, lentils, or beans to increase the protein content and keep you full longer.
Flavor with Spices and Herbs: Rely on herbs, spices, and a touch of acid like lemon juice to add flavor without excess calories.
Be Mindful of Toppings: Choose low-calorie garnishes like fresh herbs, a swirl of low-fat Greek yogurt, or a sprinkle of seeds.
Make Your Own Broth: Control sodium and flavor by making homemade broth from vegetable scraps or chicken bones.

Understanding the Fundamentals of Low-Calorie Soups

The secret to a low-calorie soup lies in its foundation and ingredients. Broth-based soups are inherently lower in calories than their cream-based counterparts because they use water or a simple stock as a base rather than high-fat dairy. The addition of non-starchy vegetables, lean proteins, and fiber-rich legumes further enhances their nutritional profile without adding excessive calories.

The Magic of Broth-Based Soups

Vegetable and chicken broth provide a flavorful liquid base with very few calories. This makes them an excellent starting point for a light and healthy meal. By loading a broth with a variety of colorful vegetables, you increase the volume and nutritional content, leading to greater satiety. For example, a simple chicken and vegetable broth can feel incredibly filling, even though its calorie count is minimal. Homemade broths can also help control sodium levels, a common concern with store-bought options.

Creamy Texture Without the Calories

For those who prefer a creamy texture, it's possible to achieve it without using heavy cream. Instead, consider pureeing vegetables like cauliflower, butternut squash, or sweet potato directly into the soup. These vegetables provide a thick, velvety consistency while adding nutrients and fiber. A small amount of low-fat Greek yogurt or milk can also be used as a finishing touch for extra creaminess. For example, a pureed cauliflower and broccoli soup can be just as satisfying as a traditional cream of broccoli, but with a fraction of the calories.

Best Soups for Weight Management

Here is a list of some of the best types of low-calorie soups, perfect for anyone watching their intake.

Vegetable Soup: A classic for a reason. Packed with fiber and nutrients, a vegetable soup made with a clear broth and a mix of carrots, celery, onions, and greens is a filling and low-cal option.
Cabbage Soup: Famously associated with the cabbage soup diet, this soup is extremely low in calories while being high in fiber. A vegetable-rich version is far more sustainable and delicious than the crash-diet version.
Lentil Soup: While slightly higher in calories due to the lentils, this soup is a powerhouse of plant-based protein and fiber, ensuring you stay full for hours.
Chicken and Vegetable Soup: Using lean chicken breast and a variety of vegetables in a simple broth provides a balance of protein and nutrients. It's a comforting and nutritious meal.
Miso Soup: A light and savory Japanese soup made with a fermented soybean paste base. It's naturally low in calories and often includes seaweed and tofu, adding minimal calories with high nutritional value.
Gazpacho: A chilled Spanish soup made from raw, pureed vegetables like tomatoes, cucumbers, and peppers. It's incredibly refreshing and very low in calories, making it a perfect summer meal.

The Role of Ingredients

Choosing the right ingredients is key to keeping soup low in calories. Always opt for low-sodium vegetable or chicken broth. Load up on non-starchy vegetables such as spinach, kale, cabbage, broccoli, and celery. For a protein boost, add lean options like shredded chicken breast, beans, or lentils. Avoid adding caloric density through excessive use of oil, cheese, or high-fat cream. A garnish of fresh herbs can add flavor without calories.

Low-Calorie Soup Comparison Table


Soup Type	Primary Ingredients	Typical Calorie Range (per serving)	Key Benefits
Classic Vegetable Soup	Broth, carrots, celery, onions, tomatoes	50-100 kcal	High in fiber, vitamins, and minerals. Extremely hydrating.
Cream of Cauliflower (Pureed)	Cauliflower, low-sodium broth, seasonings	80-150 kcal	Creamy texture without heavy dairy. Rich in fiber.
Lentil Soup	Lentils, broth, vegetables	150-250 kcal	Excellent source of plant-based protein and fiber. Very filling.
Chicken and Vegetable Soup	Chicken breast, broth, mixed vegetables	100-180 kcal	Good source of lean protein. Satisfying and comforting.
Miso Soup	Miso paste, water, seaweed, tofu	30-70 kcal	Very low in calories. Offers probiotics from fermented miso.
Gazpacho	Tomatoes, cucumber, peppers, onions	60-100 kcal	Rich in antioxidants. No-cook option preserves nutrients.

How to Make Your Own Low-Calorie Soup

Making your own soup is the best way to control ingredients and calories. Start with a flavor base of sautéed onions, garlic, and celery in a small amount of olive oil. Add your choice of low-sodium broth and a generous amount of non-starchy vegetables. Simmer until tender. Add a source of lean protein if desired. Season with herbs and spices rather than salt, and if you want a creamy texture, use a stick blender to puree a portion of the soup.

Conclusion

Opting for soups that are low in calories is an effective and satisfying strategy for weight management and overall healthy eating. By choosing broth-based options and focusing on a high volume of vegetables, you can enjoy a hearty and flavorful meal that keeps you full for longer. Making soups from scratch allows for complete control over ingredients, ensuring they align perfectly with your health goals. Whether it's a simple vegetable broth or a hearty lentil soup, these nutritious bowls prove that healthy food can be both delicious and deeply satisfying. For further research on the effects of soup consumption on satiety, visit this article on NCBI.

Note: Calorie counts can vary significantly based on ingredients and portion sizes. The ranges provided are general estimates for homemade versions without added oils or high-fat toppings.

Top Low-Calorie Soup Recipes to Try

Detox Cabbage Soup

This simple soup uses cabbage, celery, carrots, and a light vegetable broth to create a highly satisfying and low-calorie meal. It's a great option for a reset and can be customized with your favorite vegetables.

Lean Chicken Tortilla Soup

By using shredded chicken breast and a flavorful, tomato-based broth, this soup delivers all the flavor of a traditional tortilla soup without the heavy calorie load. Top with a sprinkle of cilantro and a small amount of avocado for a healthy finish.

Spiced Red Lentil Soup

A hearty and delicious vegan option, this soup uses red lentils to provide a thick texture and a boost of plant-based protein. Spices like cumin and turmeric add depth of flavor, making it incredibly satisfying.

Creamy Butternut Squash Soup

Puree roasted butternut squash with vegetable broth and a pinch of nutmeg for a rich, sweet, and low-calorie soup. This dish feels indulgent but is secretly healthy and packed with vitamins.

Low-Calorie French Onion Soup

A lightened-up version of the classic, this soup focuses on a rich, slow-simmered onion broth and omits the traditional high-calorie cheese and bread toppings. For a cheese-like flavor, add a little nutritional yeast.

How to Enhance Flavor in Low-Calorie Soups

Roast Your Vegetables: Roasting vegetables like onions, garlic, and squash before adding them to the pot intensifies their flavor and adds a smoky, rich taste.
Use Fresh Herbs: Fresh herbs like parsley, cilantro, and basil add vibrant, fresh flavor without any calories.
Add a Splash of Acid: A little lemon juice or a dash of vinegar at the end of cooking can brighten the flavors and cut through the richness.
Spice it Up: Use spices like smoked paprika, cumin, and cayenne pepper to add warmth and complexity.
Garnish Creatively: Toppings can add texture and a burst of flavor. Think fresh herbs, a swirl of low-fat Greek yogurt, or a few toasted seeds.

The Psychology of Soup and Satiety

Eating soup at the start of a meal can help reduce overall calorie intake. The high water content in most soups fills the stomach, signaling to the brain that you are full. The warmth of a hot soup also slows down the eating process, giving your body more time to register satisfaction. This makes low-calorie soups an excellent tool for mindful eating and portion control.

Beyond the Kitchen: The Versatility of Low-Calorie Soups

Low-calorie soups aren't just for weight loss; they are incredibly versatile and can be used in many ways:

Meal Prep: Prepare a large batch of low-calorie soup at the beginning of the week for quick and easy lunches.
Hydration: For those who struggle to drink enough water, a bowl of broth-based soup contributes significantly to daily fluid intake.
Nutrient Boost: Soups are an easy way to pack a large number of vegetables into your diet, helping you meet your daily vitamin and mineral goals.
Comfort Food: A warm, homemade soup provides comfort and warmth, especially on a cold day, without the guilt of high-calorie alternatives.

Common Mistakes to Avoid

Adding Too Much Sodium: Watch out for high-sodium store-bought broths and canned tomatoes. Choose low-sodium versions or make your own broth.
Over-relying on High-Fat Toppings: While a few avocado slices or a sprinkle of cheese can be a treat, don't overdo it. The calories can add up quickly.
Using High-Calorie Bases: Avoid soups with heavy cream, full-fat coconut milk, or excessive amounts of oil. These are the main culprits for pushing a soup from low-cal to high-cal.
Ignoring Fiber: Soups with high-fiber ingredients like lentils and vegetables are more filling. Don't rely solely on clear broths, which may not satisfy you for long.

Ultimately, the best low-calorie soup is the one you enjoy most. By focusing on simple, whole-food ingredients and smart cooking techniques, you can create delicious and healthy soups that support your wellness goals without sacrificing flavor. Experiment with different herbs, spices, and vegetables to discover your own favorite low-calorie creations.

Conclusion: Savor the Flavor, Not the Calories

In conclusion, navigating the world of low-calorie soups is simple once you understand the principles of broth-based cooking and vegetable-heavy recipes. Prioritizing whole, unprocessed ingredients and avoiding heavy creams and excessive oils are the most effective strategies. With endless variations, from classic vegetable and lentil soups to lighter versions of cream and cheese-based recipes, you can enjoy a comforting and deeply satisfying meal without compromising your health goals. Embracing homemade soups is the key to unlocking a world of flavor that is both nourishing and mindful of your caloric intake.

How to Make the Best Broth

Making your own broth is easier than you think and allows for total control over flavor and sodium. For a rich vegetable broth, save vegetable scraps like onion skins, carrot peels, and herb stems in a freezer bag. When the bag is full, simmer the scraps in water with a few whole peppercorns and bay leaves for about an hour. For chicken broth, simmer chicken bones or a whole chicken with vegetables for several hours. Store the finished broth in the fridge or freezer for future use.

Quick Low-Calorie Soup Recipe

Ingredients: 1 tbsp olive oil, 1 chopped onion, 2 minced garlic cloves, 4 cups low-sodium vegetable broth, 2 cups mixed chopped vegetables (carrots, celery, zucchini), 1 can diced tomatoes, 1 cup cooked lentils or chickpeas, fresh herbs.

Instructions: Sauté onion and garlic in olive oil. Add broth, vegetables, and tomatoes. Simmer until vegetables are tender. Stir in lentils/chickpeas and herbs. Serve warm.

Low-Calorie Soup for Fast Metabolism

Spicy soups, particularly those with a hint of cayenne pepper or chili, can give your metabolism a slight boost. The thermogenic effect of capsicum, the compound that makes peppers spicy, can temporarily increase your body's heat and energy expenditure.

Beyond Broth-Based: Smooth Soups

While broth-based soups are a top choice for low-calorie meals, pureed or smooth soups can also be low in calories. As mentioned earlier, use vegetables like cauliflower and broccoli. Root vegetables like carrots and parsnips can also be pureed to a smooth consistency. The key is to avoid using high-fat dairy and instead rely on the vegetables themselves for thickness.

The Power of Seasonings

Don't underestimate the power of herbs and spices to transform a simple soup. In addition to spices like cumin and turmeric, consider using fresh ginger for a zesty kick, or a squeeze of lemon or lime juice for brightness. A pinch of red pepper flakes can also add a pleasant heat.

Low-Calorie Soup and Exercise

Low-calorie soups can be a great way to refuel after a workout. The combination of fluids and nutrients helps rehydrate and replenish your body. The lean protein in chicken or lentil soup helps repair and build muscle tissue.

A Final Word on Satisfaction

Remember that satisfaction is not just about calories; it's about flavor, texture, and the overall experience. By using a variety of fresh ingredients, herbs, and spices, you can create low-calorie soups that are not only good for you but also incredibly enjoyable.

Frequently Asked Questions

Broth-based vegetable soups are generally considered best for weight loss because they are high in fiber and water, which helps you feel full on fewer calories. Lentil and chicken vegetable soups are also excellent choices due to their high protein content.

No, not all vegetable soups are low in calories. The calorie count depends on the ingredients. Cream-based vegetable soups, or those with added cheese, heavy oils, or starchy vegetables like potatoes, can be high in calories. Focus on broth-based versions for the lowest calorie options.

Yes, research indicates that starting a meal with a broth-based soup can help you feel full faster and, in turn, consume fewer calories during that meal. The high water and fiber content promote a sense of satiety.

You can achieve a creamy texture by pureeing certain cooked vegetables directly into the soup, such as cauliflower, butternut squash, or sweet potatoes. A small amount of low-fat Greek yogurt or milk can also be stirred in at the end for added creaminess.

Making your own soup is generally better for a low-calorie diet. Homemade soups allow you to control all the ingredients, especially sodium and fat content, which can be very high in many canned soups. You can also pack in more fresh vegetables.

Excellent low-calorie options include classic vegetable soup, detox cabbage soup, spiced red lentil soup, lean chicken tortilla soup, and creamy butternut squash soup made by pureeing the squash.

To keep soups low in calories, avoid high-fat additions like heavy cream, cheese, excessive oil, and high-fat meats. Be mindful of starchy ingredients like potatoes and pasta, and always opt for low-sodium broths.

Yes, frozen vegetables are a great option for low-calorie soups. They are convenient, often pre-chopped, and retain most of their nutrients. They work perfectly in broth-based soups and pureed vegetable soups.