How Many Calories in a Bowl of Soup? A Guide to Healthy Portion Sizes

How Many Calories Are in a Bowl of Soup?

Soup can be a nutritious and satisfying meal, but the calorie count can vary greatly depending on the ingredients. When trying to lose weight or maintain a healthy diet, it's important to pay attention to portion sizes and understand how many calories you're consuming.

Calories in Soup Vary by Ingredients

The main factors that determine the calorie content in soup are:

• Type of broth - Broths made from meat or cream will be higher in calories than vegetable or chicken broth.
• Amount of broth - The more broth in the soup, the more diluted it will be.
• Vegetables - Low calorie options include tomatoes, carrots, spinach, mushrooms. Starchy veggies like potatoes will add more calories.
• Meat or protein - Lean chicken, fish, beans will add protein without too many extra calories. Fatty meats like bacon will significantly increase the calorie count.
• Grains - Noodle or rice-based soups will have more calories than broth-based.
• Oils - The type of oil used to sauté aromatics like onion and garlic contributes fat and calories.
• Mix-ins - Croutons, cheese, cream, coconut milk all add significant calories.

Calorie Ranges for Common Soup Styles

Here are some general calorie ranges for different soup varieties in a 1 cup serving:

• Broth-based: 50-150 calories
• Cream-based: 300-400 calories
• Chowder: 230-350 calories
• Vegetable: 100-250 calories
• Lentil or Bean: 150-250 calories
• Chicken Noodle: 150-250 calories
• Minestrone: 150-300 calories
• Chili: 250-450 calories

As you can see, lighter broth-based soups are lower in calories while thick creamy soups and chilis are higher.

Portion Size Matters

The calorie count refers to a single serving size of 1 cup. But most people tend to eat larger portions of soup, anywhere from 1 1/2 to 2 cups per serving. Soups that seem low calorie like vegetable can add up quickly if you're having 2 or 3 bowls.

For example:

• 1 cup of veggie soup: 150 calories
• 1.5 cup bowl of veggie soup: 225 calories
• 2 cup serving of veggie soup: 300 calories

Consuming multiple servings or large portions can double or even triple the calories you're eating. To keep your soup as part of a healthy diet, pay attention to portion sizes.

Tips for Lightening Up Your Soup

Here are some easy ways to reduce the calorie count while still keeping soup satisfying:

• Use reduced sodium broth and limit added salt
• Choose lean proteins like chicken breast, beans, or tofu
• Use lots of low calorie vegetables like spinach, kale, tomatoes, carrots
• Limit starchy veggies like potatoes or sweet potatoes
• Use small amounts of healthy oils like olive oil to sauté
• Skip cream and cheese toppings
• Avoid deep-fried croutons, opt for a sprinkle of roasted nuts or seeds instead
• Add fresh herbs and spices for flavor instead of salt
• Blend in cauliflower rice or zucchini noodles for added volume

Low Calorie Soup Recipes

Try these delicious slimmed-down soup recipes:

1. Chicken Zoodle Soup

This classic chicken noodle soup is lightened up by swapping noodles for zucchini noodles. With shredded chicken, carrots, celery, onion, and fresh herbs, it's packed with nutrients and flavor. Serve 1 1⁄2 cups for 175 calories.

2. Mexican Lime Chicken Soup

This zesty soup gets its flavor from cilantro, lime juice, jalapeno, and spices. Chicken breast, black beans, corn, and zucchini make it filling. A 1 1⁄2 cup serving has around 160 calories.

3. Tuscan White Bean Soup

Protein-packed cannellini beans are the star of this easy Italian-inspired soup. Along with onion, garlic, kale, and Parmesan cheese, it's hearty and nutritious. 1 cup has approximately 175 calories.

4. Spicy Pumpkin Soup

With a blend of fall flavors like pumpkin, ginger, and curry, this soup is rich tasting without the calories. Pumpkin is low calorie but filling. 1 cup of this tasty soup has 110 calories.

5. Creamy Broccoli Soup

For a lighter take on a creamy soup, this version uses pureed broccoli as the base. Chicken or vegetable broth and a touch of cream give it a luxurious texture for just 145 calories in 1 cup.

Calorie Count of Popular Soup Brands

To get an idea of real-world nutrition stats, here is the typical calorie count per serving for some popular canned and bottled soup brands:

• Campbell's Chicken Noodle Soup (1 cup): 130 calories
• Progresso Vegetable Classics Chicken & Rice (1 cup): 170 calories
• Amy's Organic Light in Sodium Vegetable Soup (1 cup): 60 calories
• Campbell's Healthy Request Chicken with Whole Grain Pasta (1 cup): 100 calories
• Campbell's Chunky Chicken Noodle Soup (1 cup): 140 calories
• Pacific Foods Organic Creamy Tomato Soup (1 cup): 190 calories
• Progresso Rich & Hearty Beef Pot Roast Soup (1 cup): 280 calories
• Campbell's Homestyle Healthy Request Chicken Noodle (1 cup): 60 calories

Tips for Consuming Soup as Part of a Healthy Diet

Here are some final tips for enjoying soup without overdoing calories, sodium, or portions:

• Compare nutrition labels and choose lower calorie options when possible.
• Select single serve cans or portion soup into containers for better portion control.
• Add extra vegetables to canned soups to bulk them up.
• Stick to 1 cup servings and avoid going back for seconds.
• Limit high sodium soups to help reduce blood pressure.
• Balance soup with other healthy meal components like salads and lean protein.
• Enjoy broth-based and veggie-packed soups most often.

With a mix of nutritious ingredients and proper portion sizes, soup can be part of an overall healthy diet and may even aid in weight loss.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.