Chicken soup vs. tomato soup: Which is healthier for National Soup Month?

January is National Soup Month, and for many Americans, that means reaching for familiar comfort foods like chicken soup or tomato soup, but which is actually healthier?

The nutritional profile of a bowl or cup of soup can range from healthy to fatty and caloric.

Both soups can be comforting meals, says Vandana Sheth, a plant-based dietitian and diabetes specialist based in California.

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However, nutritional profiles can vary greatly depending on ingredients and preparation.

“To stay healthy, choose versions with no added sugar, minimal saturated fat, and lower sodium. Whenever possible, enjoy homemade or minimally processed options that include fresh vegetables, lean protein, and other fiber-rich options,” she said.

Chicken soup

A standard serving of chicken noodle soup (about 1 cup) usually contains about 100-150 calories, about 6-10 grams of protein, and 500 milligrams to 1,500 milligrams of sodium, says New York-based cardiology dietitian Michelle Routhenstein.

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Beyond the numbers, homemade chicken soup can provide lean protein, B vitamins and immune-supporting zinc, Routhenstein said.

A typical serving of chicken noodle soup offers a variety of proteins, vitamins, and immune support. (iStock)

Some studies suggest that chicken soup may help relieve cold symptoms such as nasal congestion and may have anti-inflammatory effects.

Not all chicken soups are created equal, though. Commercially prepared and even homemade versions can be high in sodium, which can negatively affect blood pressure, Routhenstein said.

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When purchasing ready-made chicken soup, she recommends checking labels for sodium content under 500 milligrams per serving and watching out for added sugar and sweeteners.

Similarly, chicken soup can be a nutrient-rich option when made with lean chicken, vegetables and light broth, Sheth said.

It’s important to look at added sodium intake when purchasing pre-made chicken soup from the store. (iStock)

Sheth recommends choosing broth-based soups that contain lean chicken and plenty of vegetables, and limiting or avoiding cream-based varieties that are higher in saturated fat.

tomato soup

Tomato soup, meanwhile, offers a different nutritional profile.

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“You’ll get 70-150 calories per 1-cup serving. [whether] broth-based or cream-based, lycopene and vitamins A and C can help support eye health and immunity,” Sheth said, noting that sodium content can range from 400 to 900 milligrams, especially in canned versions.

Tomato soup is also rich in vitamin C and potassium, which are good for immunity and heart health, but it lacks the protein often found in chicken soup. (iStock)

Compared to chicken soup, tomato soup lags on the protein scale, Sheth said.

Routhenstein highlighted lycopene as one of tomato soup’s biggest benefits, noting that the antioxidant “may 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 is also rich in vitamin C and potassium, which also protect heart and immune health,” he added.

When it comes to protein, tomato soup comes second to chicken soup. (iStock)

As with chicken soup, both dietitians emphasize the importance of keeping sodium and added sugars low.

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To maximize nutrients, Sheth recommends choosing packaged tomato soups where whole tomatoes make up the majority of the ingredients.

Which is healthier?

Saying that he would prefer tomato soup if he had to choose, Routhenstein emphasized the antioxidant content of tomato soup and pointed out that its preparation and ingredients make a significant difference.

Both soups can fit into a healthy diet when chosen carefully, Sheth said.

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“Chicken soup may be a better option when it comes to protein and feeling full,” he said.

When it comes to choosing between two soups, the healthier option may depend on individual nutritional needs. (iStock)

“Although tomato soup is loaded with antioxidants and lower in protein, you can still enjoy a bowl of tomato soup with a protein-rich side for a balanced meal.”

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The bottom line: Choose low-sodium versions at the store or make soup at home for better control of salt and ingredients.