17 Low Calorie Soup Recipes (2024)

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ByAmy RoskelleyJune 4, 2020March 27, 2023

Soups can be incredibly healthy, or incredibly high in calories and fat. If you are counting calories, I found the top 17 low calorie soups that will have you licking the bowl.

How I came up with this low calorie soup list

Soup can be great for any weight loss goals or healthier eating. Generally, soups are packed with low calorie vegetables, lean meats, and a lot of herbs and spices.

I also love that soups are made for meal prepping! You can make a soup ahead of time and freeze it. You can also make a large batch once, and eat from it all week.

However, in searching for low calorie soups online, I found it frustrating. Nothing makes me more annoyed than finding a soup recipe that claims to be “low calorie”, but they don’t post the calories.

I also get frustrated with it’s labeled as low calorie, but it actually isn’t!

But, I was able to find a great recipe for each type of soup you might like. I ran a few of the recipes below through the MyFitnessPal recipe scraper to get the calories just so I would have that.

My list: best low calorie soups

Low calorie Tomato soup at 107 calories: I started with this one because it’s mine, and I’ve been loving it! My caveat here though is to get the low sodium can of tomatoes, otherwise, your sodium consumption for the day is going to be through the roof!
Vegetable Soup at 70 calories. Loaded with vegetables, this soup has mushrooms, green beans, celery, tomatoes, zucchini, cabbage, and broccoli!
Classic Cabbage soup at 88 calories. Made with cabbage, carrots, celery, and onion, this cabbage soup only has 88 calories!
Black Bean Soup at 89 calories YUM! Make this to serve next time you have tacos. With only 89 calories, you can pack some cheese on top and make it super tasty.

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Butternut Squash Soup at 135 calories To find a low calorie squash soup, I needed one without cream. So, If found this one! Instead of cream, broth is used.
Minestrone Soup at 140 calories (per cup) This is one of those recipes I was talking about when I said, I cut the bloggers calories in half to make it per cup, rather than per 2 cups. But, I love a good Minestrone soup! Zucchini, summer squash, cannellini beans, tomatoes, and a little pesto!
Japanese Onion Soup at 24 calories. With mostly broth, onions, and celery, it’s no wonder this soup is so low in calories! 24! What the???
Cauliflower Soup at 124 calories. I almost didn’t try this one because it is “creamy”, but then we’d miss out on this!! This soup is made creamy from blending the veggies, keeping it also, low in calories. YUM!

Split Pea at 142 calories. What’s your true thoughts on split pea soup? Hate it or love it? If you once hated it, you might love it now after trying this one!
Potato Cheese Soup at 140 calorie. Here’s another one of my soups! This has been a classic in my family for decades and a recurring recipe in my rotation. You MUST try this one!
Low Calorie Turkey Chili at 160 calories for 1 cup. This is another one that I cut in half to get 160 calories. All the ingredients in this one are low cal. This one has ground turkey meat, salsa, beans, corn, onions, and tomatoes!
Chicken Noodle Soup at 98 calories. Hungry Girl to the rescue with this healthy chicken noodle soup! I can always count on Hungry Girl to bring the best recipes, with the lowest calories!

Borsch Soup at 78 calories. If you are on a low calorie diet and haven’t tried Borsch soup yet, you are missing out! Made with Beets, it’s so filling and almost always under 100 calories!
Miso Soup at 63 calories (and 5 g protein!) Classic miso soup is low in calories and is generally broth and tofu. I love the tofu to bring up the protein!
French Onion Soup at 111 calories. With cheese and bread, it’s hard to find a low calorie French Onion Soup, but this one works, and you can make it in your slow cooker!
Lentil Soup at 193 calories. This soup is made with lentils, onions, carrots, celery, and lots of herbs and spices!
Cold Cucumber Soup at 49 calories. I thought I’d throw a cold soup in here because summer is close and hot soups aren’t going to be what you want for dinner!

So, there they are. 17 of the best, tastiest, healthy, low calorie soups for your next dinner!

READ NEXT –> 19 Ideas to Use Shredded Chicken!

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FAQs

Is the 7 day soup diet safe? ›

Typical soup diets are fad diets that are not backed by science. They may have health risks and other drawbacks. Eliminates healthy foods: Experts agree that an all-soup diet would eliminate otherwise healthy food groups, such as fruit and grains, and lead to nutrient deficiencies and imbalances.

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What is the soup diet for weight loss? ›

Broth-based soup diets generally last for 7 days. However, some can last as long as 10–14 days. Over that time, proponents of a broth-based diet claim you can lose up to 10 or even 20 pounds (4.5 to 9 kg). On a broth-based soup diet, cream-based soups are restricted, as they're higher in calories and fat.

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What is the healthiest canned soup to eat? ›

Amy's Organic Low Sodium Lentil Vegetable Soup is one the healthiest canned soups because it's made with non-GMO, organic ingredients, is low in sodium, and is a great source of protein and fiber. With 11 grams of plant-based protein and 8 grams of fiber in one can, this lentil vegetable soup is filling and nutritious.

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What is souping to lose weight after 50? ›

The diet calls for having soup three to five meals a day and adding vegetables to help cleanse and detox your system. The weight loss occurs by cutting calories from fat and likely from carbohydrates.

Keep Reading ›

Can you just eat soup and lose weight? ›

Soup diets are easy and convenient to prepare cutting out the time taken to prepare a meal, it's an all in a one pot meal. Although soup diets help reduce weight quicker than other diets, it is only recommended for 7 days therefore is not sustainable in the long term.

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How much weight can you lose on the 7 day cabbage soup diet? ›

People who follow the diet strictly will likely lose some weight, potentially 10 pounds per week or more. This is because it involves eating so few calories each day. However, in most cases, people quickly regain this lost weight once they return to their regular diet.

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What is the Dolly Parton diet? ›

You may have heard of something called the Dolly Parton Diet — which consists of eating cabbage soup (yes, cabbage soup!) as your main meals along with fruit and vegetables. It's also known as the TWA Stewardess Diet and, well, the Cabbage Soup Diet.

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How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

How much weight will I lose if I only eat soup for 2 weeks? ›

Although research seems to indicate that soup can be an effective part of a weight loss plan, there is no research that conclusively demonstrates how much weight you can lose if you only eat soup for two weeks.

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Which soup is good for weight loss? ›

Aruna Mallya, Senior Dietitian, KMC Hospital, Mangaluru, suggests a bowl of high protein soup which can help in weight loss. She suggests avoiding a sweet corn soup or anything that has more calories – like potato soup which can lead to weight gain.

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Is progresso soup healthy? ›

At 700 milligrams of sodium per serving, this soup accounts for around 30% of the maximum recommended daily value of 2,300 milligrams. Keep in mind there are two servings per can and that the number doubles if a whole can is consumed as a full meal in one sitting. It lacks many essential vitamins and minerals.