Why is soup high in calories? The surprising ingredients that add up

October 18, 2025 •

4 min read

According to nutrition experts, a single serving of a cream-based canned soup can contain more than half its calories from fat alone. This surprising fact helps answer the question: why is soup high in calories?

Quick Summary

Several factors contribute to a soup's high calorie count, including the use of heavy cream, butter, cheese, and starchy thickeners. Processed meats, high-fat oils, and carb-heavy additions like pasta or bread also increase caloric density. Understanding these ingredients helps in making healthier choices.

Key Points

Creamy Bases Are Calorie Bombs: Heavy cream, full-fat milk, and butter significantly increase a soup's fat and calorie content compared to simple broth.
Thickeners Add Hidden Calories: Ingredients like flour, butter (in a roux), and cornstarch, along with starchy additions such as rice and pasta, contribute substantial energy.
High-Fat Meats Drive Up Numbers: Processed meats and fatty cuts of beef or pork dramatically raise the saturated fat and calorie density of a soup.
Watch Canned Soup Labels: Commercial soups often contain added fats, sugars, and sodium, and their stated serving sizes can be misleadingly small.
Homemade Offers Control: Cooking soup from scratch allows you to control all ingredients, enabling you to reduce or increase the caloric load as desired.
Not All Soups Are High-Calorie: Many traditional soups, particularly broth-based versions with plenty of vegetables and lean protein, are naturally low in calories and can aid in weight management.
Toppings Can Be High Calorie: Garnishes like cheese, sour cream, and croutons, while small, can add significant calories to your meal.

The Base: Broth vs. Cream

One of the most significant factors determining a soup's calorie count is its base. Broth-based soups, made from simmering vegetables, meat, or bones in water, are naturally low in calories and fat. They primarily provide hydration, vitamins, and minerals. On the other hand, cream-based soups—such as creamy tomato, clam chowder, or bisques—use high-fat ingredients like heavy cream, full-fat milk, and butter to create their rich texture. This fundamental difference in the base can create a huge caloric gap between two seemingly similar meals.

The Role of Cream and Dairy

In a creamy soup, butter and flour are often used to create a roux, which acts as the initial thickening agent. Following this, heavy cream or whole milk is added, substantially increasing the fat and calorie content. For example, a single cup of canned cream-based soup might contain around 7 grams of fat, with a significant portion being saturated fat. This is in stark contrast to a vegetable broth, which is virtually fat-free. To reduce calories, one can use low-fat milk or alternative thickeners like puréed legumes.

Unseen Thickeners and Starches

Beyond dairy, many other ingredients are used to thicken soups, often adding a significant number of hidden calories.

Roux: The classic mixture of butter and flour used to thicken sauces and soups is a common culprit. The addition of butter, a high-fat ingredient, raises the caloric density from the start.
Cornstarch and Flour: While less calorically dense than a roux, using significant quantities of cornstarch or flour still adds carbohydrates and calories that can accumulate quickly.
Potatoes and Grains: Starchy vegetables like potatoes, as well as grains such as rice or pasta, are frequently used to bulk up soups and provide a thicker consistency. While providing satiety, they also contribute substantial carbohydrates and calories.
Bread and Croutons: Soups are often served with sides like crusty bread for dipping or topped with croutons. These additions, especially when buttered or fried, can easily increase the meal's total calories.

High-Fat Meats and Processed Ingredients

It's not just the base that matters. The choice of protein and other add-ins plays a critical role in the final calorie count.

Processed Meats: Bacon, sausage, and other processed meats, while flavorful, are often high in saturated fat and sodium. These ingredients are frequently included in hearty soups and stews.
Oils: Cooking oils, especially in large quantities for sautéing vegetables or searing meat, add considerable calories. While healthy oils are beneficial, moderation is key.
Toppings: Cheese, sour cream, and other high-fat toppings are common garnishes that boost flavor but also pack on the calories. A dollop of full-fat sour cream on a chili or cheese sprinkled over French onion soup can dramatically increase its energy density.

Comparison: Low-Calorie vs. High-Calorie Soups


Feature	Low-Calorie Broth-Based Soup	High-Calorie Cream-Based Soup
Base	Vegetable, chicken, or beef broth	Heavy cream, whole milk, butter
Thickener	Puréed vegetables (e.g., lentils, beans)	Roux (butter and flour), starch
Protein	Lean chicken, beans, lentils	Processed meats (bacon, sausage), fatty cuts of meat
Fat Content	Very low	High, often from saturated fats
Calories	Significantly lower	Can be double or triple the calories
Typical Examples	Minestrone, chicken noodle	Clam chowder, broccoli cheddar soup

How Canned and Packaged Soups Drive Up Calories

Commercial soups, whether canned or instant, often contain added sugars, fats, and thickeners that you might not expect. Manufacturers add these ingredients to enhance flavor, improve texture, and prolong shelf life. Many brands use high-fat milk products or cheaper thickeners to create a rich mouthfeel, contributing to a higher overall calorie count than a simple homemade version. Reading the nutrition label is crucial, especially noting the serving size, as many cans contain two or more servings. For more on making mindful choices, Healthline offers excellent guidance.

Conclusion: Making Informed Choices

While soup has a reputation as a comforting, low-calorie meal, its caloric value varies drastically depending on its ingredients. The primary reasons why a soup might be high in calories include a cream or high-fat base, rich thickeners like flour and butter, high-fat meats, and calorie-dense toppings. By understanding these factors, consumers can make more informed choices, opting for healthier, broth-based options when calorie reduction is the goal. Conversely, those needing to increase their caloric intake can add high-fat and starchy ingredients to boost energy density effectively. It is ultimately the choice of ingredients, not the food category itself, that determines a soup's impact on your diet.

Homemade Solutions for Lowering Calories

For those who want to enjoy soup without the high-calorie count, making it at home is the best solution. Here are a few tips:

Skim Fat: For meat-based broths, refrigerate overnight and easily remove the hardened layer of fat from the top.
Use Low-Fat Alternatives: Substitute heavy cream with low-fat milk, almond milk, or yogurt for creaminess.
Embrace Legumes: Puréed beans, lentils, or chickpeas can serve as excellent, healthy thickeners that also boost fiber and protein content.
Load Up on Veggies: Increase the volume and nutrients with plenty of low-calorie vegetables. This helps with satiety without adding excessive calories.
Season with Herbs: Rely on flavorful herbs and spices instead of excessive salt or fatty additions for flavor.

Frequently Asked Questions

No, not all soup is high in calories. The caloric content varies greatly depending on the ingredients. Broth-based soups with vegetables and lean protein are typically low in calories, while creamy soups, or those with high-fat additions, are often very calorie-dense.

The primary reason creamy soups are high in calories is the use of high-fat dairy products like heavy cream, butter, and full-fat milk. These ingredients contribute a high amount of saturated fat and energy to the meal.

To make a low-calorie soup creamy without using high-fat dairy, you can use healthier alternatives. Some options include puréeing starchy vegetables like potatoes or squash, adding puréed legumes such as lentils or chickpeas, or using low-fat yogurt or milk alternatives.

Canned soups often have more calories than a comparable homemade soup because manufacturers frequently add extra fats, sugars, and thickeners to enhance flavor and texture. Always check the nutrition label for specifics, especially the serving size.

To keep soup low-calorie, you should be mindful of ingredients like heavy cream, excessive amounts of cheese, high-fat processed meats like sausage or bacon, large servings of pasta or rice, and high-fat toppings such as croutons or sour cream.

Yes, soup can help with weight loss, but it depends on the type. Broth-based, vegetable-heavy soups can help increase satiety on fewer calories because they are high in water and have a lower energy density. They help you feel full, which can reduce overall calorie intake at a meal.

Examples of naturally low-calorie soups include vegetable soup, chicken noodle soup, lentil soup, and minestrone, particularly when they are broth-based and loaded with vegetables and lean protein.