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A Soup Calorie Ranking from Lowest to Highest

Soups often enter weight loss diet plans, but not all soups are created equal. Which soup to choose? According to the ranking below it is best to choose water based soups which are lower in fats and calories than cream based soups. The serving sizes presented below are for 100 gram servings which is roughly 1/4-1/2 a cup of soup. A bowl of soup is typically 2 cups or 400 grams, which is 4 times the caloric value shown here. The percentages of protein, carbs, and fat would be the same no matter what the serving size. Below is a ranking of soups by calorie from lowest to highest. The ranking assumes all soups are ready to serve and does not include soups that are in condensed, powered, or broth form. Unfortunately the database contains mostly canned soups which are likely less healthy than homemade soups. In general, the more water a soup contains the less calories it will have, so if you are dieting, go with watered down soups. For more, see the blog post on how to choose a low calorie soup.

#1 Gazpacho	19 calories	Protein: 3%	Carb: 2%	Fat: 0%	Other (water): 95%
#2 Vegetable Beef Soup	20 calories	Protein: 1%	Carb: 3%	Fat: 0%	Other (water): 96%
#3 Chicken Gumbo Soup	23 calories	Protein: 1%	Carb: 3%	Fat: 1%	Other (water): 95%
#4 Onion Soup (No added bread or cheese)	23 calories	Protein: 2%	Carb: 3%	Fat: 1%	Other (water): 94%
#5 Chicken Rice Soup	24 calories	Protein: 1%	Carb: 3%	Fat: 1%	Other (water): 95%
#6 Chicken Noodle	25 calories	Protein: 1%	Carb: 3%	Fat: 1%	Other (water): 95%
#7 Vegetable Soup	28 calories	Protein: 1%	Carb: 5%	Fat: 1%	Other (water): 93%
#8 Manhattan Clam Chowder	30 calories	Protein: 1%	Carb: 5%	Fat: 1%	Other (water): 93%
#9 Mushroom Barley Soup	30 calories	Protein: 1%	Carb: 5%	Fat: 1%	Other (water): 93%
#10 Tomato Soup	30 calories	Protein: 1%	Carb: 7%	Fat: 0%	Other (water): 92%
#11 Minestrone	31 calories	Protein: 2%	Carb: 5%	Fat: 1%	Other (water): 92%
#12 Canned Cream Of Asparagus Prepared With Equal Volume Water	35 calories	Protein: 1%	Carb: 4%	Fat: 2%	Other (water): 93%
#13 Canned New England Clam Chowder Prepared With Equal Volume Water	35 calories	Protein: 2%	Carb: 5%	Fat: 1%	Other (water): 92%
#14 Canned Cream Of Mushroom Prepared With Equal Volume Water	42 calories	Protein: 1%	Carb: 3%	Fat: 2%	Other (water): 94%
#15 Canned Black Bean Soup Prepared With Equal Volume Water	46 calories	Protein: 2%	Carb: 8%	Fat: 1%	Other (water): 89%
#16 Grilled Chicken & Sausage Gumbo Soup	57 calories	Protein: 3%	Carb: 9%	Fat: 0%	Other (water): 88%
#17 Canned Green Pea Soup Prepared With Equal Volume Water	61 calories	Protein: 3%	Carb: 10%	Fat: 1%	Other (water): 86%
#18 Canned Cream Of Chicken Soup Prepared With Equal Volume Milk	77 calories	Protein: 3%	Carb: 6%	Fat: 4%	Other (water): 87%
#19 Beef & Bean Chili	95 calories	Protein: 6%	Carb: 10%	Fat: 1%	Other (water): 83%
#20 Soup Chicken Corn Chowder Chunky Ready-To-Serve Single Brand	99 calories	Protein: 3%	Carb: 8%	Fat: 5%	Other (water): 84%