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January is National Soup Month, and for many Americans, that means reaching for classic comfort foods like chicken soup or tomato soup — but which is really healthy?
The nutritional profile of a bowl or cup of soup can run the gamut from healthy to high in fat and calories.
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Vandana Sheth, a plant-based dietitian and diabetic who lives in California, said both soups can be comforting dishes. However, their nutritional profiles can vary greatly depending on ingredients and preparation.
When it comes to chicken soup or tomato soup, which of the two do nutritionists prefer? (Stock)
“Choose versions with no added sugar, little saturated fat and low sodium to keep them healthy. If you can, enjoy homemade or minimally processed options with fresh vegetables, lean protein and other fiber-rich options,” he said.
Chicken soup
Michelle Routhenstein, a New York-based cardiologist, said that a standard serving of chicken broth (about 1 cup) usually contains 100-150 calories, about 6-10 grams of protein and anywhere from 500 milligrams to more than 1500 milligrams of sodium.
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Despite the numbers, Routhenstein said homemade chicken soup can provide protein, B vitamins and zinc that support the immune system.
A regular serving of chicken broth provides a variety of proteins, vitamins and immune system support. (Stock)
Some studies suggest that chicken soup can help relieve cold symptoms such as nasal congestion and may have anti-inflammatory effects.
However, not all chicken soups are created equal. Commercially prepared and even homemade versions can be high in sodium, which can negatively affect blood pressure, says Routhenstein.
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When buying ready-made chicken soup, she recommends checking labels for sodium content of less than 500 milligrams per serving and watching for added sugar and spices.
Similarly, when chicken soup is made with lean chicken, vegetables and a little broth, it can be a nutritious option, Sheth said.
It’s important to watch for added sodium intake when buying store-bought chicken soup. (Stock)
Sheth advises choosing broth-based soups with lean chicken and plenty of vegetables and reducing or avoiding cream-based varieties, which tend to be high in saturated fat.
Tomato soup
Meanwhile, tomato soup offers a unique nutritional profile.
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“For each cup serving, you’ll get 70–150 calories depending [whether] broth-based or cream-based, lycopene and vitamins A and C, can help support eye health and eye protection,” said Sheth, noting that sodium content can range from 400 to 900 milligrams, especially in canned versions.
Tomato soup is also high in vitamin C and potassium, which are good for immune system and heart health, although it often lacks the protein found in chicken soup. (Stock)
Compared to chicken soup, tomato soup trails on the protein scale, Sheth said.
Routhenstein highlighted lycopene as one of the biggest benefits of tomato soup, noting that the antioxidant “can help reduce inflammation, heart disease and immune health.”
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“Lycopene has also been studied for its benefits [in reducing the] prostate cancer risk. Tomato soup also contains vitamin C and potassium, which also protect the heart and immune system,” he added.
Tomato soup goes hand in hand with chicken soup when it comes to protein. (Stock)
Like chicken soup, both dieters emphasize the importance of keeping sodium and added sugars low.
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Sheth recommends choosing packaged tomato soups where whole tomatoes make up the most nutrient-enhancing ingredients.
Which is healthy?
If he had to choose, Routhenstein said he would choose tomato soup, emphasizing its antioxidant content, while noting that preparation and ingredients make a big difference.
Sheth said both soups can fit into a healthy diet if chosen carefully.
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“Chicken soup can be a better option when it comes to protein and makes you feel full,” she said.
When it comes to choosing between two soups, the healthier option may depend on the individual’s nutritional needs. (Stock)
“Tomato soup is loaded with antioxidants and, while low in protein, you can enjoy a bowl of tomato soup with a protein-rich side for a balanced meal.”
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Her bottom line: Choose low-sodium versions at the store or make soup at home to better control salt and ingredients.
