Calories in Soup
80 calories per 100g (196 cal per 1 cup)
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Soup calories span one of the widest ranges of any food category — from as few as 10 calories per cup (plain vegetable broth) to nearly 300 in a restaurant cream soup. The biggest calorie driver isn't the brand or the label — it's whether the base is broth or cream: broth-based soups stay under 150 cal/cup; cream-based soups can hit 200–290. The full chart below ranks 27 types and brands, from the lowest-calorie canned pick to the restaurant soups worth avoiding if you're watching your weight.
Soup contains 80 calories per 100g (196 cal per 1 cup). Contains 5g of protein per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Low Calorie
Just 80 calories per 100g
Low Fat
Only 2g fat per 100g
Low Sugar
Only 2g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Soup Calories by Type & Brand
Soup calories range from 10 to 290+ per serving depending on type and brand. Homemade broth-based soups are the lowest; restaurant cream soups are the highest. Compare 1-cup (≈245g) servings across types, then popular canned and restaurant brands:
| Type | Calories | Notes |
|---|---|---|
| Vegetable / chicken broth | 10–25 cal | Lowest — almost all water |
| Miso soup | 30–45 cal | Light, slightly salty |
| Chicken noodle soup (homemade) | 70–75 cal | Broth-based, modest carbs |
| Tomato soup | 70–90 cal | Higher if made with cream |
| Minestrone | 80–100 cal | Veggies, beans & pasta |
| Lentil / bean soup | 130–150 cal | High plant protein & fiber |
| Clam chowder (New England) | 180–200 cal | Cream-based, calorie-dense |
| Bisque (lobster, crab) | 200–230 cal | Highest homemade type |
| Campbell's Chicken Noodle | ~60 cal | Per ½ can prepared; classic pick |
| Campbell's Tomato (with water) | ~90 cal | With milk: ~130 cal |
| Progresso Chicken Noodle | ~100 cal | Heartier than Campbell's |
| Progresso Lentil | ~120 cal | Good plant-protein option |
| Amy's Organic Lentil | ~150 cal | Non-GMO, no added sugar |
| Healthy Choice Chicken Noodle | ~90 cal | Lower sodium line |
| Panera Broccoli Cheddar (cup) | ~290 cal | Restaurant — much higher |
| Panera Chicken Noodle (cup) | ~110 cal | Lower-cal Panera pick |
| Panera French Onion (cup) | ~200 cal | High sodium; cheese topping adds ~50 cal |
| Panera Creamy Tomato (cup) | ~230 cal | Cream-based; a full bowl is ~460 cal |
| Chick-fil-A Chicken Noodle | ~130 cal | Medium cup; surprisingly protein-dense |
| Olive Garden Pasta e Fagioli (bowl) | ~150 cal | Bean & pasta broth-based |
| Olive Garden Zuppa Toscana (bowl) | ~220 cal | Cream-based with sausage & kale |
| Olive Garden Minestrone (bowl) | ~100 cal | Lowest-cal Olive Garden soup |
| Trader Joe's Organic Tomato | ~80 cal | Per ½ cup concentrate diluted |
| Trader Joe's Roasted Red Pepper & Tomato | ~90 cal | Ready-to-serve, no dilution |
| Pacific Foods Organic Chicken Noodle | ~80 cal | BPA-free carton; cleaner ingredients |
| Kettle & Fire Chicken Bone Broth | ~40 cal | Collagen-rich; low calorie, high protein |
| Maruchan Ramen Noodle Soup (prepared) | ~190 cal | Per ½-brick serving; 1,820mg sodium |
| Lipton Cup-a-Soup Chicken Noodle | ~50 cal | Per envelope; very low calorie, high sodium |
| Split pea soup (homemade) | ~115–130 cal | Filling; high fiber & plant protein |
| French onion soup (restaurant) | ~150–180 cal | Before cheese/crouton topping |
| Butternut squash soup | ~80–100 cal | Naturally sweet; low fat |
| Black bean soup | ~120–140 cal | High plant protein & fiber |
Make Soup at Home for Less
Skip the takeout calories — these top picks make a healthier soup at home.
Immersion Blender (Stick Blender)
Blend soups silky-smooth right in the pot — no messy transfers
Est. price: $30-70
Instant Pot (6-qt Pressure Cooker)
Make rich, broth-based soup from scratch in under 30 minutes
Low-Sodium Soup Variety Pack
Convenient, calorie-controlled soups with far less sodium
As an Amazon Associate, we earn from qualifying purchases. Prices are estimates and may vary. This helps support free nutrition data on CalorieData.
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About Soup Nutrition
Soup is one of the most versatile, low-calorie comfort foods, averaging around 80 calories per 100g — or about 200 calories per bowl (250g). Made by simmering vegetables, legumes, meat, or grains in broth, soup can range from ultra-light broths under 30 cal/cup to hearty lentil soups approaching 150 cal/cup. The sodium content tends to be high in canned varieties (often 800mg+ per 100g), so choosing low-sodium options or making it at home gives you far better control.
With 80 calories per 100 grams, Soup provides 5g of protein,12g of carbohydrates, and 2g of fat.
Macronutrient Breakdown
- Protein: 5g - 25% of calories
- Carbohydrates: 12g - 60% of calories (including 1g fiber)
- Fat: 2g - 23% of calories
Health Benefits of Soup
- High water content promotes hydration and satiety, helping control overall calorie intake
- Vegetable-based soups pack fiber, vitamins A, C, and K into a low-calorie serving
- Broth-based soups are among the lowest calorie warm meals — ideal for weight loss
- Legume soups (lentil, black bean) provide plant protein and slow-digesting fiber
- Homemade soups allow full control over sodium, fat, and ingredient quality
- Warm soup consumed before a meal can reduce total calorie intake at that meal
How to Eat Soup
Broth-based soups (vegetable, chicken noodle, miso) are the lowest calorie choices at 30–75 cal/cup. Cream-based soups (clam chowder, bisque) can reach 200+ cal/cup. For a filling, low-calorie meal, choose soups with chunky vegetables and legumes. Add a slice of whole-grain bread for a complete meal. Watch sodium on canned soups — opt for 'reduced sodium' labels (under 480mg/serving) or rinse canned beans before adding.
Selection and Storage
Homemade soup keeps 3–4 days refrigerated or 3 months frozen. Store in airtight containers and portion before freezing for easy reheating. Canned soups have a 2–5 year shelf life; check sodium and ingredient labels. Choose soups with whole-food ingredients and avoid those with partially hydrogenated oils or excess additives.
Dietary Considerations
Most broth-based vegetable soups are naturally vegan, gluten-free, and low-fat. Cream soups contain dairy; many restaurants offer vegan substitutions. Canned soups are high in sodium — a concern for those managing blood pressure. Homemade or low-sodium canned options are best for those on a sodium-restricted diet. Bone broth-based soups are popular in paleo and keto diets for their collagen content.
Related Foods & Further Reading
Soup's calorie content depends heavily on its ingredients. A hearty barley-based soup adds complex carbs and fiber, while a broth with chicken breast boosts protein to over 15g per cup with minimal extra calories. For a plant-protein version, lentil soup made with dried lentils delivers roughly 140 calories and 9g of protein per cup — one of the most nutritious, filling, and affordable meals you can make.
Frequently Asked Questions About Soup
How many calories are in a bowl of soup?
A typical bowl of soup (250g) contains approximately 200 calories for a generic vegetable or chicken-based soup. However, calories vary widely by type: broth-based soups like chicken noodle or miso can be as low as 60–80 cal/cup, while cream soups (bisque, chowder) can reach 200–300 cal/cup. Lentil soup sits in the middle at around 130–150 cal/cup.
How many calories are in a cup of soup?
One cup of soup (245g) averages about 196 calories for a standard mixed vegetable or chicken-based soup. Clear broths average just 10–30 calories per cup, tomato soup runs 70–90 cal/cup, chicken noodle about 70–75 cal/cup, and hearty lentil or bean soups reach 130–150 cal/cup.
Is soup good for weight loss?
Yes — broth-based soups are one of the best foods for weight loss. Their high water and fiber content creates fullness with very few calories. Research shows eating a low-calorie soup before a meal can reduce total meal calorie intake by 20%. Stick to clear broths and vegetable-heavy soups; avoid cream-based soups which are calorie-dense.
Is canned soup high in sodium?
Yes, most canned soups are very high in sodium — typically 700–900mg per 100g, or 1,700–2,200mg per can. The American Heart Association recommends under 2,300mg sodium daily. Choose 'reduced sodium' or 'low sodium' varieties (under 140mg per serving), or make soup at home to control salt content.
What soup has the fewest calories?
Broth-based soups have the fewest calories: plain vegetable broth is 10–15 cal/cup, chicken broth 15–25 cal/cup, miso soup 30–45 cal/cup, and minestrone 80–100 cal/cup. Avoid cream-based soups (bisque, chowder) and soups with pasta, rice, or legumes if minimizing calories.
How many calories are in Campbell's, Progresso, or Amy's soup?
Per 1-cup (≈245g prepared) serving: Campbell's Chicken Noodle ~60 cal; Campbell's Tomato (with water) ~90 cal; Progresso Chicken Noodle ~100 cal; Progresso Lentil ~120 cal; Amy's Organic Lentil ~150 cal; Healthy Choice Chicken Noodle ~90 cal. Restaurant soups run higher — Panera Broccoli Cheddar cup ~290 cal. Always check the label; 'reduced sodium' versions often have the same calories.
Which 3 canned soups should I skip for weight loss?
Skip these three categories for weight loss: (1) Condensed cream-based soups (cream of mushroom or cream of chicken prepared with milk) — 150–200 cal/cup with 8–12g mostly saturated fat per serving; these are cooking ingredients, not light meals. (2) New England-style clam chowder — canned chowders average 180–220 cal/cup because of cream and potatoes; a full can delivers 400+ calories. (3) Ramen and 'cup noodle' soups — roughly 190 cal per block but pack 1,700–2,000mg sodium (70–85% of the daily limit) with minimal protein or fiber, so you stay hungry fast. Better picks in each case: Campbell's Chicken Noodle (60 cal/cup), Progresso Chicken Noodle (100 cal/cup), or a low-sodium lentil soup at 120–150 cal/cup with 9g protein.
How many calories in Panera, Olive Garden, and Chick-fil-A soups?
Restaurant soups are significantly higher in calories than homemade or canned versions. Panera: Broccoli Cheddar cup ~290 cal, Chicken Noodle cup ~110 cal, French Onion cup ~200 cal (before cheese), Creamy Tomato cup ~230 cal. Olive Garden: Minestrone bowl ~100 cal (lowest), Pasta e Fagioli bowl ~150 cal, Zuppa Toscana bowl ~220 cal. Chick-fil-A Chicken Noodle medium cup ~130 cal. For the lightest sit-down option, Olive Garden Minestrone or Panera Chicken Noodle are the best picks.
How many calories in Trader Joe's soup?
Trader Joe's canned and carton soups are generally moderate in calories. Their Organic Tomato Soup concentrate (diluted with water) has about 80 cal per cup; the ready-to-serve Roasted Red Pepper & Tomato runs ~90 cal per cup. Trader Joe's Organic Lentil Vegetable Soup is about 120 cal per cup, and their Organic Chicken Broth is only 15–20 cal per cup. Most TJ's soups are lower in sodium than Campbell's equivalents and use cleaner ingredient lists, making them a good middle ground between convenience and quality.
How many calories in ramen noodle soup (Maruchan, Nissin)?
A standard Maruchan or Nissin instant ramen packet (85g dry) has about 380 calories total — the standard serving is half a block (190 cal). Prepared with the full flavor packet, one serving delivers roughly 190 calories, 26g carbs, 7g fat, 5g protein, and a staggering 820–910mg sodium (35–40% of the daily limit). Because most people eat the whole packet, real-world intake is 380 cal and over 1,800mg sodium per sitting. For a lower-calorie noodle soup, swap to a broth-based udon or soba (100–160 cal/serving) or a low-sodium miso with glass noodles.
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Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.