Low Calorie Soup Recipes Ranked by Calories
Soup is the original low calorie comfort food - high in water, fiber, and protein, so it fills you up on very few calories. These low calorie soup recipes cover soups, stews and one-pan dinners, sorted from lightest to most calorie-dense so the lowest-calorie bowls sit at the top.
23
soup & stew recipes
90
lowest-cal soup
235
avg calories per bowl
Why soup is a low calorie powerhouse
Volume without calories. Soup is mostly water, which adds bulk and stretch to your stomach for almost zero calories. Studies show people eat fewer total calories at a meal that starts with soup.
Fiber does the heavy lifting. Bean and lentil soups pack 10-16g of fiber per bowl, which slows digestion and keeps you full for hours. Black bean soup and lentil soup are among the highest-protein meals in our entire collection.
Batch-cook and freeze. Soup scales effortlessly - make a pot on Sunday, portion it, and you have grab-and-go lunches for the week. Most of these recipes freeze beautifully.
Best Low Calorie Soup Recipes
Sorted by calories, lowest first.
Classic Miso Soup
Lightened Green Bean Casserole
Light Sweet Potato Casserole
Spanish Gazpacho (Chilled Tomato Soup)
Tom Yum Goong (Thai Shrimp Soup)
Slow Cooker Vegetable Soup
Spanish Pisto (Manchego Ratatouille)
Chicken Vegetable Soup
Thai Coconut Soup
Doenjang Jjigae
Lebanese Lentil Soup (Shorbat Adas)
Creamy Pumpkin Soup
Greek Avgolemono (Lemon Chicken Soup)
Kimchi Stew
Hearty Lentil Soup
One-Pot Lentil Soup
Slow Cooker Chicken and Vegetable Stew
Black Bean Soup
Thai Tom Kha Tofu (Coconut Tofu Soup)
Moroccan Vegetable Tagine
Slow Cooker Turkey Chili
West African Peanut Soup
Moroccan Chickpea Stew
Frequently Asked Questions
What is the best low calorie soup for weight loss?
The best low calorie soup for weight loss is one built on broth and vegetables with a lean protein - like chicken vegetable soup, black bean soup, or lentil soup. Broth-based soups average 150-300 calories per serving while the high water and fiber content fills you up, which is why soup eaters consistently consume fewer total calories at a meal.
Are low calorie soups filling?
Yes. Soup is one of the highest-protein foods per calorie because of its high water content combined with fiber and protein. Bean and lentil soups like black bean soup (290 cal, 14g fiber) and lentil soup are especially satiating - the fiber and slow-digesting legumes provide protein and fiber per serving on very few calories.
How many calories are in a bowl of low calorie soup?
A low calorie bowl of soup typically runs 150-350 calories. Broth-based vegetable and chicken soups sit at the low end (150-250 cal), while bean, lentil, and chili-style soups land a bit higher (250-350 cal) because of the legumes. The recipes on this page are sorted from fewest to most calories.
Can I meal prep low calorie soup?
Absolutely - soup is one of the best meal prep foods because it stores and reheats well and often tastes better the next day. Most of these soups keep for 4-5 days in the fridge and freeze for up to 3 months. Cook a big batch on Sunday and portion it for the week using our meal planner.
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