The Best Soups for Weight Loss

Find the best healthy, low-calorie soup to lose weight

best soup for weight loss
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Soup is a quick and convenient meal choice. And if you're on a diet, a healthy bowl of soup can provide important nutrients like protein and fiber to fill you up so that hunger cravings stay in control. But not all soups are smart if you're trying to lose weight.

So how do you find the best soup for weight loss and avoid the choices that can derail your diet? Here are some smart tips to help you eat better and slim down faster.

The Best Soups for Weight Loss

When you're trying to slim down, you'll want to find or make soups that provide plenty of diet-friendly fiber from vegetables or grains and a healthy boost of protein from lean meat, poultry or seafood. You may also want to check the sodium content of your favorite soup. Some brands contain more salt and may cause you to retain water and feel bloated.

Use these tips to find healthy soups for weight loss at the grocery store:

  • Choose tomato or broth-based soups to keep the calorie count low. If you're really in the mood for a creamy variety of canned soup, use water or fat-free evaporated milk instead of whole milk during preparation. You can shop for reduced-fat versions of your favorite soup as well, but be careful. Many reduced-fat versions have almost as many calories as the full-fat version.  
  • Vegetable soup is an ideal choice to help you lose weight. Most varieties of vegetable soup contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full and satisfied so you eat less all day. Have a cup of vegetable soup as an appetizer before your main meal or enjoy a bowl of veggie soup for lunch or dinner.  
  • If your favorite soup doesn't include vegetables, add them yourself! Mix in a few nutritious fresh, frozen or canned vegetables or beans for a boost of nutrition, fiber, and flavor. If your soup needs a boost of spice, add onions or peppers.
  • Another creative trick to add fiber to your healthy soup meal is to make your own healthy bread bowl. Simply purchase large, ready-made whole-grain rolls (or mini loaves) at your local bakery or in the refrigerator section of your market. Prepare as directed, then hollow them out and fill with soup. This trick also works well with chili. My pick is Amy's Low Sodium Vegetarian Chili).
  • If you get bored with the soups you normally eat, don't be afraid to try something new. Pick a variety at random on your next shopping trip. Or, combine two different varieties you already have together for a new flavor experience. Be sure to check out frozen soup varieties at your grocery store; you're sure to find a new and unique variety.

Healthy Soup Recipes for Weight Loss

The best soup for weight loss is almost always the kind you make at home. When you make your own soup, you control the ingredients. That means you can control the amount of salt and fat used in the cooking process and add more of the ingredients that help you lose weight.

Try one of these healthy, low-calorie, soups. To save time in the kitchen, make a big pot that will last for several days.

  • Low Fat Chicken and Rice Soup Traditional soup fans will enjoy this one. And it's great when you need a little comfort food.  Calories 176, Calories from Fat 10, Total Fat 1.1g Cholesterol 44mg, Sodium 120mg, Carbohydrate 21g, Fiber 2.7g, Protein 20.5g
  • Indian Cabbage Soup Want to try a soup with an ethnic flair? This one is full of flavor and super low in calories.  Total calories: 72, Calories from Fat: 8 Total Fat: 0.9g, Cholesterol: 0mg,  Sodium: 558mg, Total Carbohydrates: 12.8g, Dietary Fiber: 3.9g, Protein: 4.6g
  • Low Fat Vegetarian Split Pea Soup This diet-friendly soup is not only low in fat but high in fiber.  And it's creamy so it's perfect when you are craving something indulgent. Pair it with a salad or a whole grain bread as suggested. Calories 220, Calories from Fat 26, Total Fat 3g, Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
  • Vegan Potato Soup with Cauliflower Perfect for dieters who crave the taste of potatoes! and for dieters who follow a vegan or vegetarian diet. Provides a little boost of protein too! Total Calories: 100, Calories from Fat: 19, Total Fat: 2.1g, Cholesterol: 0mg, Sodium: 607mg, Total Carbohydrates: 14.7g, Dietary Fiber: 3.1g, Protein: 6.2g

*Edited by Malia Frey, Weight Loss Expert

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