5 Amazing benefits to eating soup for weight loss (plus a tasty, new, go-to recipe you'll love)

Donna P Feldman MS RDN is author of Food Wisdom for Women and "Feed Your Vegetarian Teen".

And

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

These are our top reasons you should eat soup to lose weight. Enjoy the benefits of soup and avoid common pitfalls when choosing a healthy one to make or buy.

Why eat soup to lose weight?

Soup and weight-loss diets go hand in hand. People who eat soup tend to weigh less. Why? One theory is that eating foods high in volume and low in calories, such as brothy soups, can increase your sense of satisfaction. Unlike other liquid-based foods, soup often includes chewing. Chewing your food, instead of just drinking it, can boost meal satisfaction.

No matter what weight-loss plan you follow, soup makes a great addition. Check out the top 5 benefits of soup.

1. Soup is filling. Due to its high water content, soup is low in “energy-density,” meaning it is lower in calories compared to other foods of the same weight. Choosing low energy-dense foods can help you decrease calorie intake while maintaining satisfaction.
2. Soup can be nutrient-packed. You can load your soup with vegetables, beans, and lean protein. Another benefit of soup is that you may find it is easier to fit in more vegetable servings by sipping soup than eating a large salad.
3. Soup tastes good. With so many soup varieties, you could eat soup every day and never be bored. Soups fit in with nearly every type of cuisine and diet plan.
4. Soup is convenient. It doesn’t get any easier than canned soup. Having a handy, go-to option like soup means you will be less tempted to grab takeout. Zhuzh up canned soup by adding frozen vegetables or canned beans or lentils. Soup makes a satisfying snack, too. Transport soup in a to-go thermos for quick and easy slurping.
5. Soup slows your eating and engages your senses. It takes time to eat soup, which allows your brain to receive fullness cues. Soup is warm, fragrant, and comforting.

To make soup healthier, avoid these common hazards

High sodium: The main drawback of commercially prepared soups is the high-sodium content. Fortunately, many soup companies have reduced the salt in their products or offer reduced-sodium versions.

Solution: Check the label for words that indicate lower sodium: "light,” "reduced sodium,” or "low sodium.” Add extra fresh or frozen veggies to dilute the sodium content.

Caloric creamy soups: Cream-based varieties, such as clam chowder or cream of broccoli taste great, but at a high-calorie cost. A serving of Panera’s Broccoli Cheddar Soup has 360 calories and 24 grams of fat (and that’s not including the baguette on the side).

Solution: Blend in cooked cauliflower, white beans, or tofu to add a creamy consistency to your soup without too many calories. When eating out, choose brothy, vegetable-based soups.

Not enough protein:Don’t shortchange yourself on protein when you eat soup to lose weight. It is difficult to get enough protein from most canned soups. A can of Campbell's Chicken Noodle Soup (one and a half cups) will only give you 7.5 grams of protein, far short of the 20 grams of protein we recommend for meals.

Solution: Add additional chicken or beans to the soup, or include a high-protein side, such as a hard-boiled egg, string cheese, or edamame.

Make your own soup: it’s easy!

Most soup recipes are quite flexible, allowing for ingredient substitutions based on your preferences and what you have on-hand.

Here are essential soup ingredients to include

• Broth or stock: From organic to low-sodium to vegetarian, the ideal soup base is up to you and can be fortifying on its own. Make your special stock or broth by simmering turkey, chicken or beef scraps, or a pot of vegetables, and add herbs or spices to flavor.
• Vegetables: Use canned tomatoes, leftover cooked vegetables, frozen vegetables, or chopped fresh vegetables, such as onions, celery, carrots, cabbage, greens, and broccoli. Soup is also a great way to use up vegetables on the verge of spoiling.
• Canned or dried beans: These versatile legumes add protein and fiber and work well in almost any soup.
• Protein: Choose chicken, turkey, or lean beef. You may add small amounts of ham or sausage for flavor.
• Vegetarian protein: Add slices of tofu or crumbled tempeh to your bowl. Beans, lentils, and peas are other great vegetarian protein sources that work well in soups. Top your soup with shredded cheese for more protein. Remember, mixing vegetarian protein sources is one sure way to ensure sufficient protein at a meal.
• Herbs and seasonings: Garlic pumps up flavor well. Bay leaf, thyme, basil, and oregano meld nicely with most soups. Miso adds umami and makes a great soup base. However, be mindful of sodium or use miso instead of salt.

Try this Quick Soup for 2 (plus leftovers)

Ingredients:
1 tbsp vegetable oil
1 small onion, chopped
1 carrot, chopped
1 stalk celery, chopped
1 tbsp minced garlic
2 cups low-sodium chicken or vegetable broth
15-oz. can diced or crushed tomatoes
15-oz. can kidney or garbanzo beans
1 cup cooked, diced leftover chicken or turkey, or crumbled tempeh or cubed tofu
2 cups frozen vegetables, (green beans, broccoli, or chopped spinach)
1/4 tsp thyme
1/2 tsp oregano
1/2 tsp salt, or to taste
1/4 tsp black pepper
1 cup cooked, diced leftover chicken or turkey, or crumbled tempeh or cubed tofu

Directions:

1. Heat oil in a large pot over medium-high heat.
2. Sauté the onion, carrot, celery, and garlic in oil until soft.
3. Add the broth, tomatoes, beans, frozen vegetables, and herbs and seasonings.
4. Simmer for 15 minutes, until the vegetables are cooked and tender.
5. Add the protein of choice just before serving and heat through.

Nutritional value depends on the ingredients used. Enter your soup creation in MyNetDiary as a Custom Recipe for complete nutrition analysis.

Try one of these flavorful soups today

MyNetDiary Premium recipes:

Chicken Vegetable & Bean Soup
Easy Lentil Soup
Slow Cooker Beef & Barley Soup

Tip: You can import, customize, and log these recipes and others using MyNetDiary’s Recipe Import Feature.

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Reviewed and updated by Amy Brownstein, October 24, 2025.

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