Soup: a starter that shrinks the meal and quietly adds salt

Soup before lunch makes the whole meal smaller. In a randomized crossover trial in 60 normal-weight adults, a vegetable soup starter cut total lunch energy by 20%, about 134 calories, whether the soup was broth, chunky or pureed. Those were single lab lunches, and nobody was weighed. The EU refused to let soups claim that they fill you up or help control weight, which means the evidence was judged insufficient when it was assessed. The price of soup is salt. UK food tables list homemade vegetable soup at 315 mg sodium per 3.5 oz (100 g), more than canned at 230 mg. That homemade figure is a standard recipe, so your own pot depends on how you salt it. Among 114 Hong Kong adults aged 50 and over, soups supplied 13.5% of dietary sodium, the third largest source after condiments and cereals.

Every statement here is tied to a source. The badge says what kind of evidence stands behind it: A is a meta-analysis or systematic review, E is the position of an expert body without its own analysis. How we verify →

The numbers, per 3.5 oz (100 g)

USDA entry	kcal	Protein	Fat	Carbs	Fiber
Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve	81	4.19 g	1.03 g	13.7 g	4 g
Soup, bean with bacon, condensed, single brand	117	6.5 g	2.1 g	18 g	4.6 g
Soup, bean with frankfurters, canned, condensed	142	7.6 g	5.31 g	16.8 g	4.6 g
Soup, bean with frankfurters, canned, prepared with equal volume water	75	3.99 g	2.79 g	8.8 g	— g
Soup, bean with ham, canned, chunky, ready-to-serve	95	5.19 g	3.5 g	11.2 g	4.6 g
Soup, bean with pork, canned, condensed	129	5.88 g	4.42 g	17 g	5.9 g
Soup, bean with pork, canned, prepared with equal volume water	63	2.88 g	2.16 g	8.31 g	2.9 g
Soup, beef and mushroom, low sodium, chunk style	69	4.3 g	2.3 g	9.58 g	0.2 g
Soup, beef and vegetables, canned, ready-to-serve	48	3.18 g	1.16 g	6.16 g	1.2 g
Soup, beef and vegetables, reduced sodium, canned, ready-to-serve	42	3.26 g	0.95 g	4.99 g	0.8 g
Soup, beef barley, ready to serve	52	2.81 g	0.96 g	7.94 g	0.9 g
Soup, beef broth bouillon and consomme, canned, condensed	11	2.52 g	0 g	0.32 g	0 g

All 159 USDA entries for soup (147 more)

USDA entry	kcal	Protein	Fat	Carbs	Fiber
Soup, beef broth or bouillon canned, ready-to-serve	7	1.14 g	0.22 g	0.04 g	0 g
Soup, beef broth or bouillon, powder, dry	213	16 g	8.89 g	17.4 g	0 g
Soup, beef broth or bouillon, powder, prepared with water	3	0.21 g	0.08 g	0.25 g	0 g
Soup, beef broth, bouillon, consomme, prepared with equal volume water	12	2.22 g	0 g	0.73 g	0 g
Soup, beef broth, cubed, dry	170	17.3 g	4 g	16.1 g	0 g
Soup, beef broth, cubed, prepared with water	3	0.21 g	0.08 g	0.25 g	0 g
Soup, beef broth, less/reduced sodium, ready to serve	6	1.14 g	0.07 g	0.2 g	0 g
Soup, beef mushroom, canned, condensed	61	4.6 g	2.4 g	5.2 g	0.2 g
Soup, beef mushroom, canned, prepared with equal volume water	30	2.37 g	1.23 g	2.6 g	0.1 g
Soup, beef noodle, canned, condensed	67	3.85 g	2.46 g	7.16 g	0.6 g
Soup, beef noodle, canned, prepared with equal volume water	34	1.93 g	1.23 g	3.58 g	0.3 g
Soup, beef stroganoff, canned, chunky style, ready-to-serve	98	5.1 g	4.6 g	9 g	0.6 g
Soup, black bean, canned, condensed	91	4.83 g	1.32 g	15.4 g	6.8 g
Soup, black bean, canned, prepared with equal volume water	46	2.42 g	0.66 g	7.71 g	3.4 g
Soup, bouillon cubes and granules, low sodium, dry	438	16.7 g	13.9 g	64.9 g	0.2 g
Soup, broccoli cheese, canned, condensed, commercial	87	2.1 g	5.3 g	7.7 g	1.8 g
Soup, cheese, canned, condensed	82	0.8 g	3.92 g	11.3 g	2.2 g
Soup, cheese, canned, prepared with equal volume milk	92	3.77 g	5.8 g	6.47 g	0.4 g
Soup, cheese, canned, prepared with equal volume water	63	2.19 g	4.24 g	4.26 g	0.4 g
Soup, chicken and vegetable, canned, ready-to-serve	33	1.97 g	0.73 g	4.68 g	0.9 g
Soup, chicken broth cubes, dry	198	14.6 g	4.7 g	23.5 g	0 g
Soup, chicken broth cubes, dry, prepared with water	5	0.39 g	0.12 g	0.62 g	— g
Soup, chicken broth or bouillon, dry	267	16.7 g	13.9 g	18 g	0 g
Soup, chicken broth or bouillon, dry, prepared with water	4	0.28 g	0.23 g	0.3 g	0 g
Soup, chicken broth, canned, condensed	31	4.42 g	1.04 g	0.75 g	0 g
Soup, chicken broth, canned, prepared with equal volume water	16	2.02 g	0.57 g	0.38 g	0 g
Soup, chicken broth, less/reduced sodium, ready to serve	7	1.36 g	0 g	0.38 g	0 g
Soup, chicken broth, low sodium, canned	16	2 g	0.6 g	1.2 g	0 g
Soup, chicken broth, ready-to-serve	6	0.64 g	0.21 g	0.44 g	0 g
Soup, chicken corn chowder, chunky, ready-to-serve, single brand	99	3.1 g	6.3 g	7.5 g	0.9 g
Soup, chicken gumbo, canned, condensed	45	2.1 g	1.14 g	6.67 g	1.6 g
Soup, chicken gumbo, canned, prepared with equal volume water	23	1.08 g	0.59 g	3.43 g	0.8 g
Soup, chicken mushroom, canned, condensed	100	1.61 g	4.84 g	11.9 g	3.2 g
Soup, chicken mushroom, canned, prepared with equal volume water	54	1.8 g	3.75 g	3.8 g	0.1 g
Soup, chicken noodle, canned, condensed	48	2.37 g	1.55 g	6.07 g	0.9 g
Soup, chicken noodle, canned, prepared with equal volume water	24	1.16 g	0.76 g	2.97 g	0.5 g
Soup, chicken noodle, dry, mix	377	15.4 g	6.51 g	62.3 g	3.2 g
Soup, chicken noodle, dry, mix, prepared with water	23	0.84 g	0.55 g	3.67 g	0.1 g
Soup, chicken noodle, low sodium, canned, prepared with equal volume water	25	1.27 g	0.95 g	2.95 g	0.2 g
Soup, chicken noodle, reduced sodium, canned, ready-to-serve	41	3.29 g	1.34 g	3.84 g	0.8 g
Soup, chicken rice, canned, chunky, ready-to-serve	53	5.11 g	1.33 g	5.41 g	0.4 g
Soup, chicken vegetable with potato and cheese, chunky, ready-to-serve	65	1.16 g	4.46 g	5.2 g	0.3 g
Soup, chicken vegetable, canned, condensed	61	2.94 g	2.32 g	7.01 g	0.7 g
Soup, chicken with rice, canned, condensed	68	1.84 g	1.56 g	11.6 g	0.9 g
Soup, chicken with rice, canned, prepared with equal volume water	24	1.45 g	0.78 g	2.92 g	0.3 g
Soup, chicken, canned, chunky, ready-to-serve	71	5.06 g	2.64 g	6.88 g	0.6 g
Soup, chili beef, canned, condensed	117	5.09 g	2.53 g	18.9 g	2.5 g
Soup, chili beef, canned, prepared with equal volume water	57	2.49 g	1.24 g	9.23 g	1.2 g
Soup, chunky beef, canned, ready-to-serve	66	3.97 g	1.11 g	10.1 g	0.6 g
Soup, chunky chicken noodle, canned, ready-to-serve	41	3.09 g	1.16 g	4.46 g	0.8 g
Soup, chunky vegetable, canned, ready-to-serve	39	1.14 g	0.36 g	7.9 g	1.1 g
Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	50	1.16 g	0.51 g	10.3 g	1.1 g
Soup, clam chowder, manhattan style, canned, chunky, ready-to-serve	56	3.02 g	1.41 g	7.84 g	1.2 g
Soup, clam chowder, manhattan, canned, condensed	61	1.74 g	1.76 g	9.74 g	1.2 g
Soup, clam chowder, manhattan, canned, prepared with equal volume water	30	0.85 g	0.86 g	4.77 g	0.6 g
Soup, clam chowder, new england, canned, condensed	72	3.17 g	2.06 g	10.3 g	0.7 g
Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk	61	3.24 g	2.02 g	7.46 g	0.3 g
Soup, clam chowder, new england, canned, prepared with equal volume water	35	1.55 g	1.01 g	5.05 g	0.3 g
Soup, clam chowder, new england, canned, ready-to-serve	79	2.61 g	3.94 g	8.28 g	1 g
Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve	70	2.33 g	4.23 g	5.68 g	0.8 g
Soup, cream of asparagus, canned, condensed	69	1.82 g	3.26 g	8.52 g	0.4 g
Soup, cream of asparagus, canned, prepared with equal volume milk	65	2.55 g	3.3 g	6.61 g	0.3 g
Soup, cream of asparagus, canned, prepared with equal volume water	35	0.94 g	1.68 g	4.38 g	0.2 g
Soup, cream of celery, canned, condensed	72	1.32 g	4.46 g	7.03 g	0.6 g
Soup, cream of celery, canned, prepared with equal volume milk	66	2.29 g	3.91 g	5.86 g	0.3 g
Soup, cream of celery, canned, prepared with equal volume water	37	0.68 g	2.29 g	3.62 g	0.3 g
Soup, cream of chicken, canned, condensed	90	2.38 g	5.77 g	7.16 g	0 g
Soup, cream of chicken, canned, condensed, reduced sodium	58	1.8 g	1.3 g	9.5 g	0.4 g
Soup, cream of chicken, canned, prepared with equal volume milk	77	3.01 g	4.62 g	6.04 g	0.1 g
Soup, cream of chicken, canned, prepared with equal volume water	48	1.41 g	3.02 g	3.8 g	0.1 g
Soup, cream of chicken, dry, mix, prepared with water	41	0.68 g	2.04 g	5.11 g	0.1 g
Soup, cream of mushroom, canned, condensed	79	1.35 g	5.3 g	6.8 g	0.7 g
Soup, cream of mushroom, canned, condensed, reduced sodium	52	1.21 g	1.69 g	8.1 g	0.6 g
Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk	65	2.36 g	3.58 g	5.76 g	0.3 g
Soup, cream of mushroom, canned, prepared with equal volume water	39	0.66 g	2.59 g	3.33 g	0.3 g
Soup, cream of mushroom, low sodium, ready-to-serve, canned	53	1 g	3.7 g	4.53 g	0.2 g
Soup, cream of onion, canned, condensed	88	2.2 g	4.2 g	10.4 g	0.4 g
Soup, cream of onion, canned, prepared with equal volume milk	75	2.74 g	3.78 g	7.4 g	0.3 g
Soup, cream of onion, canned, prepared with equal volume water	44	1.13 g	2.16 g	5.2 g	0.4 g
Soup, cream of potato, canned, condensed	74	1.51 g	1.88 g	12.8 g	1.3 g
Soup, cream of potato, canned, prepared with equal volume milk	60	2.33 g	2.6 g	6.92 g	0.2 g
Soup, cream of potato, canned, prepared with equal volume water	30	0.72 g	0.97 g	4.7 g	0.2 g
Soup, cream of shrimp, canned, condensed	72	2.22 g	4.14 g	6.53 g	0.2 g
Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk	61	2.78 g	3.23 g	5.64 g	0.1 g
Soup, cream of shrimp, canned, prepared with equal volume water	36	1.11 g	2.07 g	3.27 g	0.1 g
Soup, cream of vegetable, dry, powder	446	8 g	24.1 g	52.1 g	3 g
Soup, egg drop, Chinese restaurant	27	1.16 g	0.61 g	4.29 g	0.4 g
Soup, fish, homemade (Alaska Native)	72	7.4 g	2.2 g	5.6 g	— g
Soup, hot and sour, Chinese restaurant	39	2.58 g	1.21 g	4.35 g	0.5 g
Soup, lentil with ham, canned, ready-to-serve	56	3.74 g	1.12 g	8.16 g	— g
Soup, minestrone, canned, chunky, ready-to-serve	53	2.13 g	1.17 g	8.64 g	2.4 g
Soup, minestrone, canned, condensed	68	3.48 g	2.05 g	9.17 g	0.8 g
Soup, minestrone, canned, prepared with equal volume water	34	1.77 g	1.04 g	4.66 g	0.4 g
Soup, minestrone, canned, reduced sodium, ready-to-serve	50	2 g	0.8 g	9 g	2.4 g
Soup, mushroom barley, canned, condensed	61	1.5 g	1.8 g	9.6 g	— g
Soup, mushroom barley, canned, prepared with equal volume water	30	0.77 g	0.93 g	4.8 g	0.3 g
Soup, mushroom with beef stock, canned, condensed	68	2.51 g	3.21 g	7.41 g	0.1 g
Soup, mushroom with beef stock, canned, prepared with equal volume water	35	1.29 g	1.65 g	3.81 g	0.3 g
Soup, onion, canned, condensed	46	3.06 g	1.42 g	6.68 g	0.7 g
Soup, onion, dry, mix	293	7.48 g	0.34 g	65.1 g	6.6 g
Soup, onion, dry, mix, prepared with water	12	0.32 g	0.01 g	2.77 g	0.3 g
Soup, oyster stew, canned, condensed	48	1.72 g	3.13 g	3.32 g	0 g
Soup, oyster stew, canned, prepared with equal volume milk	55	2.51 g	3.24 g	3.99 g	0 g
Soup, oyster stew, canned, prepared with equal volume water	24	0.87 g	1.59 g	1.69 g	— g
Soup, pea, green, canned, condensed	125	6.54 g	2.23 g	20.2 g	3.9 g
Soup, pea, green, canned, prepared with equal volume milk	94	4.97 g	2.77 g	12.7 g	1.1 g
Soup, pea, green, canned, prepared with equal volume water	61	3.2 g	1.09 g	9.88 g	1.9 g
Soup, pea, low sodium, prepared with equal volume water	62	3.2 g	1.09 g	9.88 g	1.9 g
Soup, pea, split with ham, canned, chunky, ready-to-serve	77	4.62 g	1.66 g	11.2 g	1.7 g
Soup, pea, split with ham, canned, condensed	141	7.68 g	3.28 g	20.8 g	1.7 g
Soup, pea, split with ham, canned, prepared with equal volume water	75	4.08 g	1.74 g	11.1 g	0.9 g
Soup, ramen noodle, any flavor, dry	440	10.2 g	17.6 g	60.3 g	2.9 g
Soup, ramen noodle, beef flavor, dry	441	10.1 g	17.7 g	60.3 g	3 g
Soup, ramen noodle, chicken flavor, dry	439	10.2 g	17.5 g	60.2 g	2.9 g
Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium	350	10.9 g	2.5 g	71 g	2.7 g
Soup, shark fin, restaurant-prepared	46	3.2 g	2 g	3.8 g	0 g
Soup, stock, beef, home-prepared	13	1.97 g	0.09 g	1.2 g	0 g
Soup, stock, chicken, home-prepared	36	2.52 g	1.2 g	3.53 g	0 g
Soup, stock, fish, home-prepared	16	2.26 g	0.81 g	0 g	0 g
Soup, tomato beef with noodle, canned, condensed	112	3.55 g	3.42 g	16.9 g	1.2 g
Soup, tomato beef with noodle, canned, prepared with equal volume water	56	1.78 g	1.71 g	8.44 g	0.6 g
Soup, tomato bisque, canned, condensed	96	1.76 g	1.95 g	18.5 g	0.8 g
Soup, tomato bisque, canned, prepared with equal volume milk	79	2.51 g	2.63 g	11.7 g	0.2 g
Soup, tomato bisque, canned, prepared with equal volume water	50	0.92 g	1.02 g	9.6 g	0.2 g
Soup, tomato rice, canned, condensed	93	1.64 g	2.12 g	17.1 g	1.3 g
Soup, tomato rice, canned, prepared with equal volume water	47	0.82 g	1.06 g	8.54 g	0.7 g
Soup, tomato, canned, condensed	66	1.46 g	0.44 g	15.2 g	1.1 g
Soup, tomato, canned, condensed, reduced sodium	65	1.61 g	0.56 g	13.4 g	1.2 g
Soup, tomato, canned, prepared with equal volume low fat (2%) milk	55	2.42 g	1.24 g	9.82 g	0.5 g
Soup, tomato, canned, prepared with equal volume water, commercial	32	0.71 g	0.21 g	7.45 g	0.5 g
Soup, tomato, dry, mix, prepared with water	38	0.93 g	0.61 g	7.17 g	0.4 g
Soup, tomato, low sodium, with water	30	0.79 g	0.28 g	6.57 g	0.6 g
Soup, turkey noodle, canned, prepared with equal volume water	28	1.6 g	0.82 g	3.54 g	0.3 g
Soup, turkey vegetable, canned, prepared with equal volume water	30	1.28 g	1.26 g	3.58 g	0.2 g
Soup, turkey, chunky, canned, ready-to-serve	57	4.33 g	1.87 g	5.96 g	— g
Soup, vegetable beef, canned, condensed	63	4.45 g	1.51 g	8.11 g	1.6 g
Soup, vegetable beef, canned, prepared with equal volume water	31	2.23 g	0.76 g	4.06 g	0.8 g
Soup, vegetable beef, microwavable, ready-to-serve, single brand	44	6.2 g	0.7 g	3.3 g	1.5 g
Soup, vegetable broth, ready to serve	5	0.24 g	0.07 g	0.93 g	0 g
Soup, vegetable chicken, canned, prepared with water, low sodium	69	5.1 g	2 g	8.76 g	0.4 g
Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	33	1.1 g	0.45 g	6.06 g	1.1 g
Soup, vegetable with beef broth, canned, condensed	66	2.42 g	1.56 g	10.7 g	1.3 g
Soup, vegetable with beef broth, canned, prepared with equal volume water	33	1.21 g	0.78 g	5.35 g	0.7 g
Soup, vegetable, canned, low sodium, condensed	65	2.2 g	0.9 g	12.1 g	2.1 g
Soup, vegetarian vegetable, canned, condensed	59	1.72 g	1.58 g	9.78 g	0.5 g
Soup, vegetarian vegetable, canned, prepared with equal volume water	28	0.86 g	0.79 g	4.89 g	0.3 g
Soup, wonton, Chinese restaurant	32	2.08 g	0.26 g	5.25 g	0.2 g

These are the USDA entries that are soup, not foods made from it; they differ in cut, part, pack or preparation. Linked names have a page with the full profile and per-portion figures.

As people eat it, per 3.5 oz (100 g)

As eaten	kcal	Protein	Fat	Carbs	Fiber
Soup, French onion	108	5.45 g	4.47 g	11.8 g	1.1 g
Soup, Italian wedding	66	3.57 g	2.4 g	7.38 g	0.9 g
Soup, Manhattan clam chowder	35	2.48 g	0.51 g	5.26 g	0.8 g
Soup, Matzo ball	73	3.09 g	1.96 g	10.7 g	0.9 g
Soup, NFS	49	3.51 g	1.3 g	6.09 g	1.8 g
Soup, New England clam chowder	93	3.12 g	4.8 g	9.25 g	1 g
Soup, barley	58	3.34 g	2.07 g	6.66 g	1.1 g
Soup, bean	67	3.76 g	0.76 g	11.6 g	4 g
Soup, bean, canned	47	2.44 g	0.68 g	8.1 g	2.7 g
Soup, bean, canned, reduced sodium	47	2.45 g	0.68 g	8.12 g	2.7 g
Soup, bean, with meat	84	5.88 g	2.35 g	10 g	3.5 g
Soup, beef	47	3.28 g	2.05 g	4.04 g	0.8 g

All 67 (55 more)

As eaten	kcal	Protein	Fat	Carbs	Fiber
Soup, beef, canned	37	1.94 g	1.17 g	4.86 g	0.9 g
Soup, bisque	75	2.28 g	4.81 g	5.9 g	0.9 g
Soup, borscht	20	0.52 g	0.37 g	3.9 g	0.8 g
Soup, bouillabaisse	67	8.25 g	3.05 g	1.59 g	0.3 g
Soup, broccoli cheese	82	4.26 g	4.54 g	6.08 g	1.3 g
Soup, broth	6	0.89 g	0.22 g	0.24 g	0 g
Soup, chicken	40	3.44 g	1.14 g	4.04 g	0.8 g
Soup, chicken noodle	53	3.84 g	1.4 g	6.21 g	0.7 g
Soup, chicken noodle, canned	42	2.38 g	0.98 g	6.02 g	0.8 g
Soup, chicken, canned	33	2.02 g	0.72 g	4.86 g	0.9 g
Soup, chicken, canned, reduced sodium	34	2.02 g	0.72 g	4.87 g	0.9 g
Soup, cream of chicken	91	4 g	5.42 g	6.79 g	0.9 g
Soup, cream of mushroom	74	2.1 g	4.76 g	5.7 g	1.2 g
Soup, cream of tomato	70	1.21 g	4.68 g	6.39 g	1 g
Soup, cream of vegetable	78	1.41 g	4.72 g	7.83 g	1.1 g
Soup, egg drop	27	1.16 g	0.61 g	4.29 g	0.4 g
Soup, fish or shrimp	30	2.58 g	0.47 g	4.04 g	0.8 g
Soup, fruit	30	0.54 g	0.12 g	7.04 g	0.8 g
Soup, gazpacho	26	0.81 g	0.63 g	4.49 g	1 g
Soup, hot and sour	39	2.58 g	1.21 g	4.35 g	0.5 g
Soup, lentil	60	3.82 g	0.69 g	10.2 g	3.7 g
Soup, lentil, canned	43	2.48 g	0.64 g	7.22 g	2.5 g
Soup, lentil, canned, reduced sodium	43	2.49 g	0.64 g	7.23 g	2.5 g
Soup, lentil, with meat	78	5.94 g	2.3 g	8.76 g	3.2 g
Soup, meatball	52	2.65 g	2.17 g	5.53 g	0.9 g
Soup, minestrone	40	1.71 g	0.5 g	7.3 g	1.5 g
Soup, miso or tofu	24	2.21 g	0.85 g	2.3 g	0.6 g
Soup, mulligatawany	48	1.68 g	1.67 g	7 g	1.8 g
Soup, noodle, NFS	90	5.48 g	2.99 g	10.1 g	0.8 g
Soup, peanut	88	3.24 g	5.29 g	8.36 g	1.7 g
Soup, pepperpot	91	3.06 g	5.75 g	6.79 g	0.9 g
Soup, pho, no meat	37	1.42 g	0.93 g	5.9 g	0.5 g
Soup, pho, with meat	77	5.81 g	3.33 g	5.6 g	0.4 g
Soup, pork or ham	48	3.14 g	2.17 g	4.04 g	0.8 g
Soup, potato	90	1.51 g	4.71 g	10.5 g	1.2 g
Soup, potato with meat	109	3.78 g	6.43 g	8.81 g	1 g
Soup, pozole	43	3.38 g	1.23 g	4.59 g	0.9 g
Soup, pumpkin	72	1.1 g	4.7 g	6.86 g	1.5 g
Soup, ramen noodles, water added	66	1.53 g	2.64 g	9.04 g	0.4 g
Soup, rice	51	3.54 g	1.15 g	6.78 g	0.5 g
Soup, seaweed	37	3.73 g	1.87 g	1.52 g	0.2 g
Soup, sopa de fideo aguada	95	2.54 g	3.29 g	13.7 g	1.1 g
Soup, sopa or caldo de pollo	55	6.23 g	1.58 g	4.04 g	0.8 g
Soup, sopa or caldo de res	71	5.91 g	3.4 g	4.04 g	0.8 g
Soup, split pea	61	3.55 g	0.7 g	10.6 g	3.8 g
Soup, split pea, with meat	80	5.57 g	2.42 g	9.1 g	3.3 g
Soup, tomato	19	0.65 g	0.41 g	3.64 g	0.9 g
Soup, tomato, canned	34	0.63 g	0.33 g	7.65 g	0.6 g
Soup, tomato, canned / carton, reduced sodium	35	0.64 g	0.33 g	7.67 g	0.6 g
Soup, tortilla	102	4.22 g	4.17 g	12.6 g	1.3 g
Soup, vegetable	27	0.84 g	0.45 g	5.08 g	1 g
Soup, vegetable, canned	38	1.12 g	0.4 g	7.62 g	1.2 g
Soup, vegetable, canned, reduced sodium	38	1.12 g	0.4 g	7.63 g	1.2 g
Soup, vegetable, with meat	44	3.36 g	1.6 g	4.04 g	0.8 g
Soup, wonton	33	2.39 g	1.31 g	2.95 g	0.3 g

USDA Food and Nutrient Database for Dietary Studies (FNDDS, release 2024-10-31): soup as it is prepared and served, from the recipes behind the national dietary survey, rather than a single laboratory sample.

How much is actually in it

UK food tables list homemade vegetable soup at 315 mg sodium per 3.5 oz (100 g), more than canned vegetable soup at 230 mg. — CoFID 2021 records 17-684 (Soup, vegetable, homemade) and 17-712 (Soup, vegetable, canned) (n = 2 records) Evidence E source
Sodium 315 vs 230 mg per 3.5 oz (100 g); energy 55 vs 39 calories per 3.5 oz (100 g)
Among 114 Hong Kong adults aged 50 and over, soups supplied 13.5% of dietary sodium, the third largest source after condiments and cereals. — 114 healthy Chinese adults aged 50 and over, Hong Kong, 24-h urine and 3-day diet record (n = 114) Evidence C source
Soups 13.5% of sodium intake; mean salt 7.3 g/day

What a real portion looks like

US dietary surveys count a cup of soup as 245 g. — FNDDS record Soup, NFS (food code 58400000, FDC 2709144), WWEIA category Soups, broth-based (n = 2 portion measures) Evidence E source
1 cup = 245 g; quantity not specified = 245 g

What your body absorbs

In a randomized trial in 33 men before prostate surgery, 2 to 2.75 cups of tomato soup a day raised plasma lycopene by 66%, similar to tomato sauce and more than vegetable juice in prostate tissue. — 33 men scheduled for prostatectomy, 25 to 35 mg lycopene a day from soup, sauce or juice (n = 33) Evidence B source
Plasma lycopene +66% with soup; prostate lycopene 3.5-fold vs control with soup (P = 0.001), 2.2-fold with juice (P = 0.165)
In a randomized crossover trial, 4 weeks of carotenoid-rich vegetable soups and drinks raised plasma beta-carotene by 250% and cut homocysteine by 8.8%. — Volunteers on fish oil, 4-week soup and beverage periods, 10-week washout Evidence B source
Plasma alpha-carotene +362%, beta-carotene +250%, lycopene +31%, homocysteine -8.8% (P < 0.01); oxidative stress markers unchanged

What cooking and storage change

In a randomized crossover trial in 60 adults, eating vegetable soup before lunch cut total meal energy by 20%, whatever form the soup took. — 60 normal-weight men and women, weekly lab lunches over 5 weeks (n = 60) Evidence B source
Meal energy -20% (134 +/- 25 calories); broth, chunky, chunky-pureed and pureed forms did not differ

What it does to your health

In a double-blind crossover trial in 68 women with overweight, 6.8 fl oz (200 ml) of vegetable soup with added MSG before lunch lowered lunch energy intake versus the same soup without it. — 68 women with BMI 25 to 39.9, single test days (n = 68) Evidence B source
Lower lunch energy intake with MSG soup; afternoon snack difference not significant
Pooled cross-sectional data on 45292 people link soup eating with 15% lower odds of obesity. — 7 cross-sectional studies, 45292 people pooled for the odds ratio (n = 45292) Evidence C source
OR 0.85 (95% CI 0.79 to 0.91) for obesity

Safety, limits and interactions

For people on hemodialysis, NIH's kidney institute says limiting salt is one way to limit how much liquid they take in, because salt makes you thirsty. It also says foods that are liquid at room temperature, such as soup, contain water and count toward that liquid. — people on hemodialysis Evidence E source
Limit salt to limit liquid intake between sessions; soup counts as liquid
Two formula-fed infants aged 1 and 2 months developed severe methemoglobinemia after formula was made up with concentrated zucchini soup for constipation. — 2 infants aged 1 and 2 months (n = 2) Evidence D source
Methemoglobin 30.4% and 27%; resolved within 12 h on methylene blue
In a Japanese cohort of 42535 adults followed 14 years, miso soup was the one salty food linked to higher risk of oral, throat and esophageal cancers. — 42535 Japanese adults aged 40 to 79, median 14.4-year follow-up (n = 42535) Evidence C source
Highest vs lowest salt tertile HR 1.67 (95% CI 1.08 to 2.61); miso soup positively associated
In a randomized crossover trial in 69 students eating ramen, a spoon with holes cut soup broth intake and salt intake by about a quarter without changing fullness. — 35 men and 34 women, university cafeteria, Japan, single meals (n = 69) Evidence B source
Women: salt 2.2 vs 3.0 g (P < 0.001); men: 2.4 vs 3.1 g (P = 0.022)

What people believe that the data does not support

A systematic review of 4 small studies (342 adults) found soup, mostly chicken-based, may shorten colds and similar infections by 1 to 2.5 days. — Adults with acute respiratory tract infections, 4 studies (n = 342) Evidence C source
Illness duration shorter by 1 to 2.5 days; modest symptom reduction
The EU refused to authorize claims that soups help control body weight. — EU labeling Evidence E source
Non-authorized
The EU also refused claims that soups fill you up or delay hunger, although short lab trials show lower meal intake after soup. — EU labeling Evidence E source
Non-authorized

Who this works differently for

In a 12-week randomized trial in 97 older adults at risk of malnutrition, a daily protein-enriched vegetarian soup (24 to 30 g protein) improved physical performance but not body composition. — Adults 65 and over at risk of malnutrition and sarcopenia, Taiwan, 12 weeks (n = 97) Evidence B source
SPPB score +0.83 (95% CI 0.15 to 1.51); chair-rise time -2.25 s (-4.04 to -0.44); no body composition change
In an 8-week randomized trial in 40 adults with high-normal blood pressure, daily miso with 3.8 g salt lowered nighttime blood pressure versus a low-salt soy food. — 40 adults aged 40 to 69 with high-normal BP or stage I hypertension, Japan, 8 weeks (n = 40) Evidence B source
Nighttime BP decreased significantly; daytime clinic BP unchanged
In 582 Portuguese hemodialysis patients, eating soup predicted more fluid overload, along with bacon and salty snacks. — 582 hemodialysis patients in 37 Portuguese centers (n = 582) Evidence C source
Soup consumption predicted greater hyperhydration (direction only in abstract)

The bottom line

Soup carries nutrients well. In a randomized trial in 33 men awaiting prostate surgery, 2 to 2.75 cups of tomato soup a day raised plasma lycopene by 66%, and prostate lycopene was 3.5 times the control level. The abstract does not say for how long they ate it. In a crossover trial in volunteers who were also taking fish oil, four weeks of carotenoid-rich soups and drinks raised plasma beta-carotene by 250% and lowered homocysteine by 8.8%. That abstract gives no head count and counts soups and drinks together. Across 7 cross-sectional studies pooling 45292 people, soup eaters had 15% lower odds of obesity (odds ratio 0.85, 95% CI 0.79 to 0.91). A snapshot like this cannot show that soup caused it. In 68 women with overweight, 6.8 fl oz (200 ml) of vegetable soup with added MSG before lunch led to less energy eaten at that lunch than the same soup without it, by an amount the abstract does not give. Chicken soup for a cold is a hint with a weak base. A review of 4 small studies in 342 adults with respiratory infections, mostly chicken-based soups, reported illness 1 to 2.5 days shorter. The designs and comparisons varied and there was no meta-analysis. For older adults at risk of malnutrition, a 12-week open trial in 97 people in Taiwan gave a daily protein-enriched vegetarian soup with 24 to 30 g protein. Physical performance scores rose by 0.83 points (95% CI 0.15 to 1.51) against usual diet, and body composition did not change. In 40 Japanese adults with high-normal blood pressure, 8 weeks of daily miso with 3.8 g salt lowered nighttime blood pressure against a low-salt soy food and left daytime clinic readings unchanged. The miso was a special variety, and the abstract gives no size for the drop. One small trial of a special miso does not show that salty soup is good for blood pressure. Who should be careful. Two infants aged 1 and 2 months developed severe methemoglobinemia, 30.4% and 27%, after formula was made up with concentrated zucchini soup for constipation. Both were hospitalized and treated with methylene blue. Make up infant formula only as its label directs, never with soup or vegetable broth, and take a constipated baby to the doctor rather than treating it at home. In 582 Portuguese hemodialysis patients, eating soup predicted more fluid overload, and the abstract gives only the direction. In a Japanese cohort of 42535 adults followed for 14 years, miso soup was the one salty food linked to cancers of the mouth, throat and esophagus. That rests on 145 cases, and the abstract gives no hazard ratio for miso itself. If you want less salt from a bowl, leave broth behind. In 69 Japanese students eating ramen, a spoon with holes cut salt intake from 3.0 to 2.2 g in women and from 3.1 to 2.4 g in men over one meal, with no loss of fullness.

Compared with other foods

Soup vs stew — protein · calories · carbs · which is healthier

All food comparisons

Related foods

Minestrone soup: a light bowl whose sodium comes from the can

Guides that discuss this food

Sodium: what lowering it actually does to blood pressure and to death rates

Sources

soup-daily-r3-01 · dataset
Soup, vegetable, homemade (17-684): Energy 55 kcal, Sodium 315 mg; Soup, vegetable, canned (17-712): Energy 39 kcal, Sodium 230 mg
CoFID 2021, Public Health England, codes 17-684 and 17-712 · checked 2026-09-29
soup-daily-r3-16 · cross-sectional
The major food sources of dietary Na intake were condiments (42·4 %), cereals and their products (16·8 %) and soups (13·5 %).
Public Health Nutr, 2021 · checked 2026-09-29
soup-daily-r3-02 · dataset
Soup, NFS (FNDDS 58400000): 1 cup 245 g; Quantity not specified 245 g
USDA FNDDS 2021-2023, food code 58400000 (Soup, NFS, FDC 2709144) · checked 2026-09-29
soup-daily-r3-03 · RCT
Tomato soup, sauce and juice consumption significantly increased plasma lycopene concentration from 0·68 (sem 0·1) to 1·13 (sem 0·09) μmol/l (66 %), 0·48 (sem 0·09) to 0·82 (sem 0·12) μmol/l (71 %) and 0·49 (sem 0·12) to 0·78 (sem 0·1) μmol/l (59 %), respectively
Br J Nutr, 2015 · checked 2026-09-29
soup-daily-r3-04 · RCT
Compared with the control treatment, consumption of the carotenoid-rich soups and beverages increased dietary carotenoids, vitamin C, alpha-tocopherol, potassium, and folate, and the plasma concentrations of alpha-carotene (362%), beta-carotene (250%) and lycopene (31%) (P < 0.01) and decreased the plasma homocysteine concentration by 8.8% (P < 0.01).
J Nutr, 2006 · checked 2026-09-29
soup-daily-r3-05 · RCT
When soup was consumed, subjects reduced meal energy intake by 20% (134+/-25 kcal; 561+/-105 kJ). The type of soup had no significant effect on test meal intake or total meal energy intake.
Appetite, 2007 · checked 2026-09-29
soup-daily-r3-06 · RCT
A fixed portion (200 ml) of control vegetable soup or the same soup with added MSG (0·5 g/100 ml) was provided 10 min before an ad libitum lunch and an ad libitum snack in the mid-afternoon. ... The soup with MSG in comparison with the control soup resulted in significantly lower consumption of energy at lunch.
Br J Nutr, 2016 · checked 2026-09-29
soup-daily-r3-07 · meta-analysis of observational studies
From 1873 identified articles, 7 cross-sectional studies were included in the review. ... The meta-analysis of the studies of which outcome is odds ratio for obesity revealed that soup consumption is significantly related to lower odds ratio of obesity in combined data (n=45292, OR: 0.85, 95% CI: 0.79-0.91, p<0.0001)
Physiol Behav, 2020 · checked 2026-09-29
sf-na-r6-3 · agency advice
One way to limit how much liquid you have is to limit the salt in the foods you eat. Salt makes you thirsty, so you drink more. ... Foods that are liquid at room temperature, such as soup, contain water.
NIDDK (NIH), Eating & Nutrition for Hemodialysis · checked 2026-10-08
soup-daily-r3-13 · case report
We report 2 infants, aged respectively 2 and 1 months, suffering from methemoglobinemia, fed with a formula that was reconstituted with a high concentration of courgette soup to resolve constipation. They developed a severe cyanosis with methemoglobinemia (respectively 30.4 and 27%) and were hospitalized and treated with methylene blue at 1%.
Ann Nutr Metab, 2006 · checked 2026-09-29
soup-daily-r3-14 · cohort
Among the salt sources, miso soup consumption was positively associated with the combined risk of oral, pharyngeal and oesophageal cancers; however, the consumption of other high-salt foods was not.
Br J Nutr, 2026 · checked 2026-09-29
soup-daily-r3-15 · RCT
Among female participants, soup intake was 84.5 (71.0, 122.0) g and 129.5 (95.5, 165.3) g (P < 0.001), and salt intake was 2.2 (1.9, 2.8) g and 3.0 (2.4, 3.6) g (P < 0.001), respectively. Post-meal satiety and palatability did not differ significantly between the two conditions (P > 0.05).
Front Public Health, 2026 · checked 2026-09-29
soup-daily-r3-08 · systematic review
RESULTS: Four studies (n = 342) met inclusion criteria. Interventions commonly included chicken-based soups with vegetables and herbs. Comparators varied (e.g., no treatment, water, or alternative soup). Findings showed modest reductions in symptom severity and illness duration (by 1-2.5 days).
Nutrients, 2025 · checked 2026-09-29
soup-daily-r3-09 · regulatory register
POL-HC-7952 Soups -soups fit in a weight maintenance programme; -soups help to control your body weight; -soups, which are low in energy density and high in volume, are useful as part of a weight management diet; -the inclusion of soups into the daily diet are effective in weight management programmes. Non-authorised
EU Register on nutrition and health claims, claim POL-HC-7952, snapshot 2026-09-21 · checked 2026-09-29
soup-daily-r3-10 · regulatory register
POL-HC-7953 Soups -soups gives you a feeling of satiety; -soups will help to fill you up; -soups can delay the onset of hunger; -soups consumed as a starter that are low in energy density and high in volume have an affect on satiety/ satiation. Non-authorised
EU Register on nutrition and health claims, claim POL-HC-7953, snapshot 2026-09-21 · checked 2026-09-29
soup-daily-r3-11 · RCT
Despite no significant changes in body composition were observed in the intervention group, compared to the usual diet, those who received protein-enriched lacto-vegetarian soup supplementation had an improved physical performance including an increase in SPPB score (β = 0.83 [95% CI 0.15-1.51], p = 0.02), a decrease in time to complete the 5 times chair rise test (β = -2.25 [-4.04 to -0.44], p = 0.01).
J Nutr Health Aging, 2025 · checked 2026-09-29
soup-daily-r3-12 · RCT
A total of 40 subjects aged 40-69 years with high-normal BP or stage I hypertension were randomly assigned to two groups: 1) the miso group (32 g 2:1 w/w Nenrin and MK-34-1 with 3.8 g salt/day) or 2) the control soy food group (14.4 g soy food with 0.2 g salt/day). ... Compared with the soy food intake, miso intake for 8 weeks did not affect daytime clinical BP but significantly decreased nighttime BP without affecting pulse rate (PR).
Hypertens Res, 2019 · checked 2026-09-29
soup-daily-r3-17 · cohort
Consumption of bacon, savory snacks, carrots, bell peppers, cherries, and soup predicted greater hyperhydration, while rice, cookies, and grapes show the opposite effect, regardless of age, sex, diabetes, and HD duration.
Clin Nutr ESPEN, 2026 · checked 2026-09-29

Review. Reviewed on 2026-09-29 for evidence level, dose and population context, and claims a reader could misread. Bioma Learn has no human medical reviewer at this time, and we say so rather than invent one. Methodology. This is information, not medical advice.