Comforting on a cold day, soup can also be nutritious. The vegetables, beans, broth, and other ingredients mean this staple can be high in fiber, minerals, and other nutrients that support health goals like improving heart health, immunity, and weight loss, among others.
About a half cup (100 grams) of dried lentils contains about 18 grams of fiber, which is 64% of the recommended Daily Value. Getting enough fiber in your diet can help reduce the risk of heart disease and diabetes. Dietary fiber is also an important aspect of weight management.
This legume has zinc and iron, two important minerals that help keep your immune system strong and your cells healthy.
Lentils also have polyphenols, which are plant compounds that have antioxidant and anti-inflammatory properties. In preliminary studies, these lowered the risk of cancer and heart disease and helped manage blood sugar and cholesterol levels.
A serving size of lentil soup is one cup of cooked soup. Other potentially beneficial ingredients in lentil soup include:
Miso soup is made from fermented soybeans. It contains probiotics, which are microorganisms that promote gut health. Though evidence is preliminary, these may improve digestion, lower LDL (“bad”) cholesterol, and reduce heart disease risk.
Small studies have found that fermented soy may help protect against breast, colon, and stomach cancers.
Chicken and noodle soup contains lean proteins, vitamins, and antioxidants, and is a go-to for sick people for good reason. The soup doesn’t cure upper respiratory infections (like a cold), but it may help ease symptoms.
Studies suggest that broth-based soups like chicken and noodle soup contribute to fluid intake, helping with immunity and easing symptoms. Steam from the broth can help soften mucus, reducing nasal congestion.
You can also flavor chicken noodle soup with ingredients like ginger, garlic, or chilli, which also carry antioxidant and germ-fighting benefits.
A serving is one cup.
Tomatoes are rich in vitamins E and C, magnesium, and antioxidants, including lycopene and flavonoids. Studies linked these nutrients with improved heart health, cancer prevention, and healthier blood sugar levels.
Basil contains about 18% of your Daily Value of vitamin K in two chopped tablespoons. Adding basil to your tomato soup is not only a flavorful choice, but the vitamins it provides may help support the health of your bones and heart.
A serving of this soup is about one cup.
Bone broth is made by simmering chicken or beef bones with vegetables like onion and carrots and a small amount of vinegar. It’s rich in healthy protein, calcium, magnesium, and phosphorus, which make it healthy for your bones. Research also suggests bone broth is anti-inflammatory and supports gut health.
A serving is typically one to two cups of strained broth.
The beans, pasta, carrots, celery, garlic, and tomatoes in minestrone soup make it a good source of protein and fiber, which are good for digestive and heart health. Fiber also helps manage blood sugar in people with diabetes.
A cup (8.5 ounces) of minestrone contains 12 grams of fiber and 13 grams of protein from ingredients such as:
- Onion
- Celery
- Kidney beans
- Green Beans
- Peas
Spinach and white bean soup is rich in fiber and protein.
Diets featuring beans may help manage blood sugar in people with and without diabetes. Adding more beans to your diet may also help reduce the risk of metabolic syndrome, a set of conditions, including high blood pressure and excess body fat, that can harm your heart health.
Spinach helps control blood sugar, manage weight, and promote heart health. It has antioxidant and anti-inflammatory compounds, which may help reduce cancer risk.
A serving is one cup.
Processing, packaging, and certain preparations can affect the nutritional value of soup. In canned or dried soups, vegetables lose fiber and nutrients, and salt content can be high. Steps to make soups healthier include:
- Skip salt: Choose low-sodium products, stocks, or broths as the base of your soup. Add flavor with herbs and spices instead of salt.
- Try coconut milk: Coconut milk is a dairy-free milk alternative. It contains medium-chain triglycerides, a beneficial type of fat, and phenolic compounds, which are anti-inflammatory.
- Add ingredients: Introduce fresh, nutritious ingredients like steamed veggies, cooked beans or peas, or sweet potatoes to canned or instant soups.
- Choose lean proteins: Use beans or lean meats rather than red meat, and choose low-fat or non-fat milks or creams.
