Best Low calorie soup for weight loss - The Ultimate List

Soup is a secret weapon for weight loss. It’s warm, filling, and naturally high in water and vegetables. Research from the volumetrics approach shows that starting a meal with a low‑calorie soup can reduce total calorie intake by up to 20%. This list of the best low‑calorie soups will keep you full, nourished, and on track with your goals. Here is your ultimate guide to low calorie soup for weight loss.

Why Soup Helps You Lose Weight

Soup has a high water content, which adds volume without adding calories. Eating a broth‑based soup before a meal increases satiety, leading to fewer calories consumed overall. The fiber from vegetables and legumes also slows digestion and stabilizes blood sugar. A study in the American Journal of Clinical Nutrition confirmed that soup eaters tend to have lower body weights.

12 Low‑Calorie Soups for Weight Loss

Each recipe serves 4–6. Calorie counts are per 1.5‑cup serving. Adjust salt and oil as needed.

1. Tomato Basil Vegetable Soup

Ingredients: 

• 1 can crushed tomatoes, 
• 1 onion, 
• 2 carrots, 
• 2 celery stalks, 
• 4 cups vegetable broth, 
• fresh basil. 

Instructions: Sauté onion, carrots, celery, add tomatoes and broth, simmer 20 min, blend partially, stir in basil. Calories: ~85

2. Cabbage Weight Loss Soup

Ingredients: ½ head cabbage (chopped), 

• 1 bell pepper, 
• 2 cups green beans, 
• 1 can diced tomatoes, 
• 6 cups vegetable broth. 

Instructions: Combine all in a pot, simmer 30 min until cabbage soft. Calories: ~65

3. Chicken & Vegetable Broth Soup

Ingredients: 1 lb chicken breast, 

• 2 carrots, 
• 2 celery stalks, 
• 1 zucchini, 
• 2 cups spinach, 
• 6 cups chicken broth. 

Instructions: Poach chicken, shred. Sauté veggies, add broth and chicken, simmer 15 min, add spinach at end. Calories: ~110

4. Lentil & Spinach Soup

Ingredients: 

• 1 cup brown lentils, 
• 1 onion, 
• 2 garlic cloves, 
• 6 cups vegetable broth, 
• 3 cups fresh spinach. 

Instructions: Sauté onion and garlic, add lentils and broth, simmer 30 min, stir in spinach until wilted. Calories: ~140

5. Butternut Squash Soup (no cream)

Ingredients: 

• 1 medium butternut squash (peeled, cubed), 
• 1 onion, 
• 1 tbsp grated ginger, 
• 4 cups vegetable broth. 

Instructions: Sauté onion and ginger, add squash and broth, simmer 20 min, blend until smooth. Calories: ~90

6. Miso Tofu Soup

Ingredients: 

• 4 cups water, 
• 3 tbsp miso paste, ½ block firm tofu (cubed), 
• 2 tbsp dried wakame, 
• 2 scallions. 

Instructions: Heat water (don’t boil after adding miso), dissolve miso, add tofu and rehydrated wakame, garnish with scallions. Calories: ~70

7. Turkey & Kale White Bean Soup

Ingredients: 

• ½ lb lean ground turkey, 
• 1 can cannellini beans, 
• 4 cups kale (chopped), 
• 6 cups chicken broth. 

Instructions: Brown turkey, add broth and beans, simmer 10 min, add kale and cook 5 min. Calories: ~160

8. Creamy Cauliflower Soup (dairy‑free)

Ingredients: 

• 1 head cauliflower (chopped), 
• 1 onion, 
• 2 garlic cloves, 
• 4 cups vegetable broth, 
• 2 tbsp nutritional yeast. 

Instructions: Sauté onion and garlic, add cauliflower and broth, simmer 15 min, blend until creamy, stir in nutritional yeast. Calories: ~75

9. Spicy Black Bean Soup

Ingredients: 

• 2 cans black beans (rinsed), 
• 1 bell pepper, 
• 1 onion, 
• 2 tbsp chili powder, 
• 4 cups vegetable broth. 

Instructions: Sauté onion and pepper, add beans, broth, chili powder, simmer 20 min, blend partially. Calories: ~130

10. Zucchini & Leek Soup

Ingredients: 

• 4 medium zucchini (sliced), 
• 2 leeks (white parts), 
• 1 small potato, 
• 4 cups vegetable broth. 

Instructions: Sauté leeks, add zucchini, potato, broth, simmer 20 min, blend until smooth. Calories: ~60

11. Shrimp & Bok Choy Soup

Ingredients: 

• ½ lb shrimp (peeled), 
• 2 heads baby bok choy, 
• 1 tbsp ginger, 
• 4 cups low‑sodium broth. 

Instructions: Sauté ginger, add broth and bring to simmer, add shrimp and bok choy, cook 3‑4 min. Calories: ~95

12. Curried Red Lentil Soup

Ingredients: 

• 1 cup red lentils, 
• 1 onion, 2 tbsp curry powder, 
• ½ can light coconut milk, 
• 4 cups vegetable broth, 
• juice of 1 lime. 

Instructions: Sauté onion, add curry powder, lentils, broth, simmer 15 min, stir in coconut milk and lime. Calories: ~135

How to Make Low‑Calorie Soups Even More Filling

• Add lean protein. Chicken, turkey, shrimp, tofu, or beans increase satiety.
• Load up on non‑starchy vegetables. Cabbage, zucchini, spinach, kale add volume with almost no calories.
• Use herbs and spices. Garlic, ginger, cumin, chili, basil add flavor without salt or oil.
• Skip cream and butter. Use pureed cauliflower, potato, or beans for creaminess.
• Make a big batch. Portion into individual containers for easy grab‑and‑go lunches.

The American Heart Association recommends broth‑based soups as part of a heart‑healthy weight loss plan. Pair your soup with a small salad or whole‑grain cracker for a complete meal.

Conclusion

Soup is a dieter’s best friend. These 12 low‑calorie soups are packed with vegetables, lean protein, and fiber—all under 160 calories per serving. They’re easy to batch cook, freeze, and reheat. Start your meal with a bowl of soup to curb hunger and naturally reduce your calorie intake. Incorporate these low calorie soup for weight loss recipes into your weekly routine and watch the scale move in the right direction.