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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%



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