Absolutely! So can you eat soup everyday? Yes, but it depends. Different types of soup have different benefits, while others aren’t as healthy. It depends on which kind you make. It can be chicken soup, tomato soup, or lentil soup. The ingredients are what define if it’s a nutrient dense soup or not. Pack it with veggies and you’ve got lots of vitamins and minerals, load up on too much cream and the health benefits of soup will reduce.
If you’re wondering whether it’s a good idea to start making potfuls of it, stick around because I’ll be breaking down soup benefits, which ones are the healthiest types, common types of soup, as well as how healthy canned soups are.
Benefits of Soup
Generally speaking, soup is one of the healthiest parts of a meal. It can even be a complete meal on its own when you include carbohydrates, protein, and vegetables. When done right, there are many benefits of soup for your diet. However, it also depends on what your nutritional goals are. What you need isn’t necessarily what works for others.
Some people may be trying to cut back on calories, for which broth-based soups are great. For others, cream-based soups might be a better choice on a high-fat, low-carb diet. The question you need to be asking yourself is what you want to achieve.
To lose weight or reduce calories, you’re better off preparing broths and vegetable soups. If you’d like to maintain your weight and are just looking for a yummy weeknight recipe, you can prep all kinds of soups. On the other hand, if you’re looking to increase your calorie count, cream-based or pasta-heavy soups are for you.
These are common goals that soup can help you with:
- More fiber: Soups with corn, peas, carrots, and broccoli will help you increase the amount of fiber in your diet. Legumes like lentils, black beans, and chickpeas work too. Recipes that combine them, like Italian cannelinni bean soup, are best for you.
- Lower carbs but increase calorie count: Cream-based but broth-y soups will be your new best friend. Thickened soups with starchy veggies like potatoes, sweet potatoes, or corn should be avoided.
- Boost the immune system: Recipes high in garlic, spinach, and bell peppers are great for boosting your immune system. If this is your goal, vegetable and chicken soups will be your new best friend. Adding a splash of heavy cream for richness isn’t a problem here, but you’re better off without it to help improve any constipation issues.
- Have easy, convenient meals: It’s okay for your only goal to be easy, homemade meals. Being freezer-friendly’s just a bonus. You can cook just about any type of soup, but it’s always a good idea to balance the amount of dairy, starch, and veggies in the recipes you make.
- Increase calories and/or fat: Starch-heavy, cream-based, or pasta-loaded soups are your best option. Loaded potato soup, butternut squash soup, or cheesy cream of broccoli are simple, wholesome ideas that can help you pack lots of calories in a single bowl.
What are the Healthiest Soups?
Soup recipes high in veggies, low in fat, and low in carbohydrates tend to be healthiest. However, there is no single most nutritious soup. Tomato, chicken, cream-based, and miso soups are high on the list, though. Broth too.
Tender potatoes, sweet carrots, and celery are some of the most common veggies for soup. You can also include mushrooms, kale, cauliflower, onions, and crunchy peppers.
As far as low-fat soups go, avoid recipes with lots of heavy cream, half-and-half, or butter in them. If you absolutely need to make it creamy, use low-fat coconut milk instead.
For a low-carb soup, add spinach, mushrooms, bell peppers, and zucchini to your recipe. Stay away from potatoes, sweet potatoes, corn, pumpkin, carrots, and peas. You should also avoid recipes with lots of pasta in them.
If you’re looking for a single recipe, the best healthy soup out there, you’ll be happy to know that there isn’t one. There are so many different varieties that it’s impossible for there to be just one. Just play around with the ingredients so you can reach your own nutrition goals, and that’ll be the healthiest soup for you.
Tomato Soup
Creamy tomato soup is a classic American recipe. Served with toasty grilled cheese, it’s the ultimate comfort food. Fortunately, it’s also quite a nutrient-packed soup. That means you can load up after a long day and know you’re eating something wholesome, especially if it’s homemade. It’s high in antioxidants and minerals like copper and manganese. The vitamins in it also make it an immune-boosting recipe.
Chicken Soup
Nothing says “get well soon” like a hot bowl of chicken soup. It’s got everything you need to eat a whole, balanced meal that you can easily chew and digest. It’s very high in protein because of the chicken. As far as vitamins and minerals go, the carrots, celery, and green beans have got you covered. For carbs, there’s all sorts of short pasta you could add like fusilli or orecchiette. The combination of ingredients makes it a high-fiber, hearty dinner that’s also great for improving constipation.
Creamy Soups
Cream of mushroom, cheesy cream of broccoli, and your favorite cream of chicken are great examples of creamy soups. They’re usually made with heavy cream, milk, or butter. As a result, they’re also high in fat. That doesn’t necessarily make them bad for you, but the amount of dairy that goes into them and how often you have them can make them slightly unhealthy. It’s all about the balance. For the most part, these kinds are usually best when homemade so you’ve got full control over the sodium, sugar, and everything else.
Miso Soup
Miso soup is a traditional Japanese stock made with bonito fish flakes, seaweed, tofu, and tangy miso paste. The soup’s simmered until the miso completely dissolves. It’s got a silky, smooth, and liquid consistency. Rice noodles and tofu can be added for a heartier bite. This soup is usually served as a side or as a base for Japanese ramen.
Broth
Broth is a great way to boost your hydration and easily load up on collagen, especially if it’s made with chicken, pork, or beef bones and meat. Skin-on pieces are best for this too. Once simmered, you can use a spoon to remove the excess grease that floats to the top. However, it’s pretty low in fat anyways.
Not all Soups are Healthy
No, not all soups are healthy. The amount of cream, salt, butter, sugar, and overall ingredient combination can easily make a recipe unhealthy. While lots of heavy cream and butter will make any spoonful dreamy, it does add high amounts of fat. Combined with cheese, pasta, or starchy vegetables like potatoes, the meal becomes a calorie-dense option. Fortunately, if you’re making the soup at home, you know exactly what’s in it.
Is Soup Actually Good for You?
Yes! As long as you add a combination of ingredients that works for you, soup nutrition will be on your side. If you’re not on any particular diet, just watch the amount of dairy, fat, and carbs you add.
Is Canned Soup Healthy?
It’s not typically healthy because it tends to be overly processed, full of sodium, sugar, and has insane amounts of additives that aren’t good for you. Some brands sell sugar-free, low-salt, or organic versions. Those are usually best if you’re sticking with the convenience of canned soup. If you want to make it extra healthy, add your favorite fresh veggies when you heat it up.
Bottom Line – Is Souping healthy?
Soup is one of the healthiest things you can add to your diet. Whether it’s a side, a starter, or a meal of its own, a bowl of soup is always comforting. Regardless of the type, the next time you’re wondering “is soup good for you”, stop and ask yourself what your nutrition goals are. Then, it’s easy to prepare and create recipes that work for your lifestyle.
Tomato soup, chicken soup, cream of broccoli, miso, and broth are just the beginning. Even if you’re not sure if your favorite recipe is “healthy”, you can probably make a few ingredient swaps until it’s low-fat, high-carb, or whatever you need it to be. Time to load up!
