Is soup healthy? Tips for making and choosing nutritious soups

What you’ll learn:   

• Soups can be a delicious, nutrient-dense meal option when prepared with low-sodium broths, fiber-rich vegetables, lean proteins, and whole grains.
• Limiting cream-based or high-sodium soups and focusing on homemade or low-sodium options with simple, fresh ingredients will maximize health benefits.
• With careful portion control and the right ingredients, soups may support weight loss goals because they are low-calorie and filling.

Can soup be healthy? Absolutely! A hearty bowl of soup can be a real game-changer for your health goals. It’s warm, comforting, and often super easy to make. Plus, when loaded with protein and fiber, soup can keep you feeling full and energized all day long.

The healthiest soups are packed with nutrient-rich ingredients like fresh veggies, lean proteins, and whole grains. These add plenty of vitamins, minerals, and fiber while keeping calories in check. On the flip side, soups can lose their health appeal if they’re made with high-sodium broths, heavy creams, or fatty meats and cheese. But with the right ingredients and a little know-how, soup can absolutely be a delicious and satisfying part of any weight management plan.

Read on for tips on making, buying, and ordering a soup that will nourish you without breaking the calorie bank. Plus, we have five Noom-approved recipes that you need to try. And when you’re ready, Noom can help you discover more ways to make healthy eating a breeze.

How to choose a healthy soup

Not all soups are created equal. Whether you’re making soup at home, ordering soup at a restaurant, or picking a can of soup at the store, knowing what to look for—and what to avoid—can make a big difference in your health journey. Here’s a simple guide to help you identify the healthiest soups wherever you enjoy them:

Making nutritious, satisfying soup at home

Homemade soup is a simple way to enjoy a healthy, filling meal while choosing ingredients to suit your needs. Unlike many store-bought options, making your own lets you manage sodium levels, add nutrient-dense ingredients, and enhance flavor naturally with herbs and spices.

Starting with a low-sodium broth and adding fiber-rich vegetables, lean proteins, whole grains, and healthy fats allows you to create a balanced, satisfying soup. With a few smart substitutes, such as using Greek yogurt in place of heavy cream, you can make it both delicious and nutritious. Here’s how to build a better bowl:

• Start with a low-sodium broth or make your own: Use homemade or store-bought low-sodium stock to control salt levels. 
• Focus on nutrient-dense and low caloric density ingredients: These will keep you full on fewer calories and provide your body with essential vitamins and minerals.
  • Vegetables: Soups loaded with colorful, fiber-rich vegetables like carrots, zucchini, spinach, or tomatoes tend to be naturally low in calories and packed with nutrients.
  • Lean protein: For added protein, include beans, lentils, tofu,  chicken, or turkey. Protein helps boost satiety, keeping you full longer.
  • Whole grains: Soups with quinoa, barley, or brown rice add complex carbohydrates that provide sustained energy.
  • Healthy fats: Ingredients like olive oil, avocado, or nuts add healthy fats that support heart health and enhance flavor.
• Limit high-fat dairy: Swap heavy cream for healthier alternatives like low-fat Greek yogurt or low-fat plant-based milk.
• Flavor with herbs and spices: Skip excessive salt and use fresh garlic, ginger, or herbs for depth of flavor.

Ordering healthy soup at a restaurant

Restaurant soups can be delicious but often come with hidden calories, sodium, and less healthy fats. While creamy options may sound tasty, choosing tasty broth and vegetable-based options can help you enjoy your meal without overdoing it. Here’s how to keep your soup order nutritious and satisfying:

• Check the description: Opt for broth-based or vegetable-forward options over soups labeled “creamy” or “cheesy.”
• Ask about ingredients: Ask your server for details about what’s in the soup to gauge healthfulness. Are there veggies in it? Or is it made with a fatty cut of beef?
• Customize your order: If possible, ask for modifications like light cream or extra vegetables. If the soup can’t be modified (which is often the case), skip extra toppings or sides like bread, crackers, or extra cheese. For example, get French onion soup with less cheese or skip the bread bowl in favor of a basic bowl.
• Watch portion sizes: Stick to a cup instead of a bowl if the soup is higher in calories.

Buying canned or pre-made soup

Canned soups can be convenient, but many are high in sodium, added sugars, and artificial ingredients. Choosing healthier options requires a scan of the nutrition label and ingredient list to ensure you’re getting a nutritious option without unnecessary additives. (You can also use Noom’s Food Lookup Tool to scan it and get all the info!)

To make a healthier choice, opt for low-sodium, vegetable-rich soups with whole ingredients and minimal preservatives. Avoid “cream of” soups, refined grains, and hidden sugars, and always check serving sizes. Here’s how to pick the best pre-made soup:

• Pick vegetable-rich options: Look for soups with visible vegetables or whole grains listed in the ingredients and limit ingredients like refined grains. Soups with white rice or pasta as the main ingredient provide less fiber and nutrition than whole-grain alternatives.
• Limit sodium: Choose soups labeled “low-sodium” or “no-added-salt.” Look for less than 500 mg of sodium per serving. 
• Skip added sugar: Watch out for sneaky sugars in tomato-based soups or prepackaged options. Check labels for terms like “corn syrup” or “dextrose.” Here are some tips on reading nutrition labels.
• Watch out for artificial ingredients: Avoid soups with a long list of artificial additives, like colors and flavors. Fresh, simple ingredients are always the healthier choice.
• Avoid “cream of” soups: These tend to be high in saturated fats and calories; choose broth-based varieties more often.
• Check serving sizes: Ensure the calories and nutrients in a serving align with your goals. If you tend to eat a whole can of soup, multiply as needed.

Pro-tip: With Noom’s Food Lookup Tool, you can scan canned or prepackaged soup in the grocery store and see its full nutritional content. You can even snap a picture of the soup you ordered at a restaurant and estimate its calories. If you’re cooking at home, you can find a healthy recipe in the recipe tool and add it to your daily totals in seconds.

Can eating soup help me lose weight?

Soups can be an effective way to reduce your calorie intake without feeling deprived, making them a fantastic option for weight loss. Studies suggest that soups are satiating and help you feel full. Here’s why:

• Broth and vegetable-based soups have a low caloric density: Broth-based soups with fiber-rich vegetables are filling yet low in calories. Aim for soups with a calorie count of 150–250 per serving. Limit cream-based or cheese-heavy soups, as these can quickly add excess calories. 
• High in fiber: With the right ingredients, soup can be high in fiber. Incorporate ingredients like beans, lentils, barley, quinoa, or vegetables like broccoli, carrots, or leafy greens. Fiber helps keep you full longer, reducing the urge to snack mindlessly or overeat.
• Easy portion control: Soups are easy to portion out and can even be made ahead of time and frozen into individual portions. Stick to serving sizes of about 1 to 1.5 cups per meal. Pre-portion your soup into individual containers and make it convenient to grab a healthy meal. Studies have shown that eating a bowl of soup before a meal may decrease hunger and help you to eat less. 
• Nutrient-dense: beyond helping with weight management, soups can be nutrient-dense and support your overall health. Soups with lots of vegetables can help you meet nutrient goals. You’ll get vitamin C (from tomatoes or bell peppers), potassium (from sweet potatoes or spinach), and iron (from beans or kale). Herbs and spices like turmeric or garlic can boost the antioxidants.

With healthy ingredients and portioning, soups can be a nourishing and flavorful addition to your week. 

Tips for making healthy soups at home

Making soup at home gives you full control over the ingredients and flavors. Here are some tips to help you create delicious, healthy soups in your own kitchen:

• Pick a better broth: Use low-sodium vegetable or chicken broth for a healthier base. If you have time, make your own broth for more flavor and nutrients. This recipe for low-sodium vegetable or bone broth makes use of food scraps you’d typically throw away, like onion peels, corn cobs, lettuce cores, and lemon peels. 
• Go for a veggie rainbow: Aim for a variety of colors in your soup to ensure you’re getting a wide range of nutrients. A mix of carrots, celery, and onion is a popular soup base, but you can add other veggies like bell pepper, squash, or sweet potato, and greens like spinach or kale to boost the nutrient density.
• Add staying power: Boost satiety by including beans, lentils, and whole grains like quinoa or barley. These ingredients make your soup more filling.
• Spice things up: Add flavor without adding calories with herbs and spices like basil, oregano, garlic, or turmeric. 
• Blend for creaminess: For a creamy texture without adding cream, blend one-third of your soup and add it back into the pot. This creates a rich, thick consistency while keeping the dish light and healthy. 

With these simple tips, you can create soups that are both tasty and tailored to your health goals.

5 healthy soup recipes to try

Noom’s recipe database features a variety of easy-to-prepare soups that are both delicious and healthy. Here are five to try:

Apple-Parsnip Soup

This unique combination of apples and parsnips creates a slightly sweet, creamy soup without the use of heavy cream. Parsnips provide fiber for fullness and vitamin C, while apples add extra fiber, natural sweetness, and antioxidants.

Total time: 11-12 hours

Servings: 6

Calories per serving: 163 cal

Ingredients:

• 6 parsnips (about 2 lb), peeled and cut into chunks
• 2 apples (we used gala), peeled, cored, and quartered 
• 1 onion, finely chopped
• 3 cans (14.5 oz each) fat-free, low-sodium chicken broth
• ½ teaspoon salt

Directions:

• Place ingredients in a 4-quart or larger slow cooker. Stir to combine. 
• Cover. Cook on low for 10-12 hours or until parsnips are tender. Let cool slightly, about 10 min.
• Puree soup in a blender until smooth. Serve immediately.

Nana’s Lentil Soup

This hearty, veggie-protein-rich soup features lentils and a mix of vegetables for a balanced and filling meal. Lentils are a great source of plant-based protein and fiber, while carrots and celery provide essential vitamins and minerals. This soup is comforting, nutritious, and incredibly easy to make.

Total time: 140 minutes

Servings: 4

Calories per serving: 169 

Ingredients: 

• 1 lb bag lentils
• 8 cups water
• 1 chopped onion
• ½ cup chopped carrots
• ½ cup chopped celery
• 3 cloves chopped fresh garlic
• Parsley, to taste (fresh if available, dried if not)
• Fennel, to taste (fresh if available, dried if not)
• Salt, to taste
• Pepper, to taste
• 1 cup tomatoes (fresh, frozen, or if canned, crushed)

Directions:

• Put all ingredients except the tomatoes into a big pot and simmer covered for an hour. 
• Add the tomatoes. Simmer for another hour.
• Distribute into serving bowls and enjoy. 

Tomato and Orange Soup

This bright and tangy soup combines the richness of tomatoes with a hint of citrusy sweetness. Tomatoes are high in lycopene, an antioxidant that is associated with heart health, while oranges add vitamin C and a refreshing twist.

Total time: 50 minutes

Servings: 8

Calories per serving: 212 

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 1 ½ cups chopped fennel bulb
• 1 large carrot, chopped
• 1 small red bell pepper, chopped
• 3 cloves garlic, minced
• ¼ teaspoon dried thyme, crumbled
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• ⅛ teaspoon crushed red pepper flakes
• 4 3-inch strips orange peel, removed with a vegetable peeler
• 1 can (28 oz) crushed tomatoes
• 2 cups chicken broth
• ½ cup orange juice
• 8 small slices whole grain bread or 8 thin slices of whole grain baguette, toasted

Directions:

• In a Dutch oven, warm the oil over medium-low heat. Stir in the onion, fennel, carrot, bell pepper, and garlic. Sprinkle with the thyme, salt, black pepper, and red pepper flakes. Cover and cook, stirring often, for 12 minutes or until the vegetables are tender. Stir in the orange peel. 
• Stir in the tomatoes and the broth. Increase the heat and simmer, covered, for 15 minutes. Remove the orange peel. Remove from the heat and stir in the orange juice. Serve the soup with toast. 

Butternut Squash and Sweet Potato Soup

This creamy, naturally sweet soup is made with two nutrient-dense root vegetables. Butternut squash and sweet potatoes are rich in fiber and nutrients like beta-carotene and potassium.

Total time: 75 minutes

Servings: 8

Calories per serving: 204 

Ingredients:

• 3 slices center-cut (30% less fat) bacon, such as Oscar Mayer, chopped
• 3 leeks, white and light green parts only, chopped (about 2 cups)
• 2 lbs butternut squash, peeled, seeded and chopped
• 1 lb sweet potatoes, peeled and chopped
• 2 pears, peeled, cored, and chopped
• 2 carrots, chopped (½ cup)
• 1 teaspoon chopped fresh thyme
• ⅛ teaspoon ground nutmeg
• 4 cups lower-sodium, fat-free chicken broth
• ½ cup light cream
• ¼ teaspoon salt
• ⅛ teaspoon ground black pepper

Directions:

• Heat a large saucepan over medium-high heat. Add the bacon and cook until crisp, 5-6 minutes. Stir in the leeks and cook until they start to soften, 2-3 minutes. 
• Add the squash, sweet potatoes, half of the pears, the carrots, and thyme; cook, stirring occasionally, until the vegetables are slightly softened, about 9-10 minutes.
• Stir in the nutmeg and cook for 30 seconds. Pour in the broth; bring to a boil, reduce the heat to medium-low, cover, and simmer until the vegetables are tender, about 30 minutes.
• Remove the saucepan from the stove and cool for 10 minutes.
• Transfer the soup, in batches, to a blender and puree. Return the soup to the saucepan over medium heat. 
• Stir in the cream, salt, and pepper and heat until hot, 1-2 minutes. 
• Divide the soup among eight bowls and garnish each with some of the remaining pear.

Vegetable and Orzo Soup

This Noom favorite combines zucchini, corn, and navy beans with tender orzo. It’s packed with fiber and protein from the beans and loaded with vitamins from the vegetables.

Total time: 29 minutes

Servings: 6

Calories per serving: 428 

Ingredients:

• 1 medium onion, chopped
• 1 cup chopped carrots
• 1 cup whole kernel corn
• 1 small zucchini or yellow summer squash, diced
• ⅓ cup balsamic vinegar
• 1 teaspoon olive oil
• 4 cups frozen, defatted chicken stock, thawed
• 1 cup orzo pasta
• 1 cup cooked navy beans
• 2 cloves garlic, minced
• ¼ cup minced fresh parsley
• 1 tablespoon honey or sugar
• ⅛ teaspoon salt
• ½ teaspoon ground black pepper
• ⅓ cup grated parmesan cheese

Directions:

• In a Dutch oven, combine the onions, carrots, corn, zucchini or squash, vinegar, and oil. 
• Cook, stirring, over medium-high heat for 5 minutes or until the onions are soft but not browned.
• Add the stock, pasta, beans, and garlic. Bring to a boil.
• Reduce the heat to medium. Cook for 15 minutes or until the pasta is tender.
• Add the parsley, honey or sugar, pepper, and salt. Stir to combine. Sprinkle each serving with the parmesan cheese. 

These five soups are just a glimpse of what Noom has to offer. With recipes like these, eating well has never been easier—or tastier!

Meal prep tips for soups

Prepping soups ahead of time ensures you always have a healthy meal ready to go. Follow these tips:

• Batch prep ingredients: Chop vegetables, cook grains, or prepare broth ahead of time to make soup prep quicker during busy weeks.
• Label containers: Write the type of soup and the date on each container to stay organized and use older batches first.
• Cool before freezing: Let soups cool completely before freezing to preserve their texture and flavor. Avoid leaving soup at room temperature for more than two hours.
• Freeze in portions: Store soups in single-serving, freezer-safe containers to keep them fresh for up to three months. This also makes it easy to eat healthy portions and grab just what you need.
• Reheat properly: Heat soup on the stovetop for the best flavor or microwave in intervals, stirring halfway through to ensure even heating.

Adding healthy soups to your weight loss journey

Soups aren’t just a cozy comfort food—they’re a delicious tool for weight management when made with the right ingredients. Packed with vibrant veggies, lean proteins, and whole grains, they can deliver big flavor, essential nutrients, and lasting satiety without extra calories. Skip the heavy creams, processed meats, and added sugars, and instead let herbs, spices, and low-sodium broths work their magic. Bonus? They’re easy to prep, freeze, and reheat for healthy meals on demand.

Need a little inspiration? Noom’s recipe database is brimming with delicious, nutrient-packed soup ideas to keep your meals exciting and satisfying. Plus, with smart tools like the Food Lookup Tool, you’ll always know you’re making the best ingredient choices, or you’ll get ideas for flavorful swaps. Let Noom help you turn every bowl into a step toward your health goals—one spoonful at a time. Ready to get started? Join Noom today!