January is recognized as National Soup Month, which for many Americans prompts a cozy dive into familiar comfort foods like chicken soup or tomato soup. But when it comes to health, which one actually comes out on top?
The nutritional content of soup can vary significantly, ranging from quite healthy to heavy in fats and calories.
Experts suggest both soups can provide comfort, yet the differences in their nutritional profiles largely depend on what’s included and how they’re prepared. Vandana Sheth, a California-based nutritionist specializing in plant-based diets and diabetes management, highlights that to maintain health, it’s wise to choose options with no added sugars, low saturated fats, and reduced sodium. Ideally, homemade versions with fresh veggies and lean proteins are the best choices.
Chicken Soup
For a standard serving (around one cup), chicken noodle soup typically contains 100 to 150 calories, along with about 6 to 10 grams of protein. Sodium levels can vary greatly, ranging from 500 milligrams to over 1,500 milligrams, as noted by Michelle Ruthenstein, a nutritionist focused on cardiovascular health.
Homemade chicken soup not only includes lean protein but also beneficial B vitamins and zinc, which supports the immune system. Some studies have even found that it can help alleviate symptoms of colds, like nasal congestion, and may have anti-inflammatory properties.
It’s important to remember, though, that not all chicken soups are the same. Even homemade and store-bought ones can sometimes be loaded with sodium, which is something to keep an eye on.
When selecting pre-made options, Ruthenstein advises checking for less than 500 milligrams of sodium per serving and being wary of any added sugars or flavor enhancements. For a healthier homemade variant, lean chicken paired with a variety of vegetables and a lighter broth can make for a nutritious meal.
Sheth echoes these thoughts, advocating for broth-based soups packed with vegetables while recommending people limit or avoid cream-based varieties due to their higher saturated fat content.
Tomato Soup
On the flip side, tomato soup has its own unique nutritional benefits. Depending on the preparation (be it broth or cream-based), a cup can range from 70 to 150 calories. Tomato soup is often richer in lycopene and vitamins A and C, which are great for eye health and immunity, although it tends to offer less protein compared to chicken soup.
Rosenstein points out that lycopene is a key asset in tomato soup, potentially aiding in reducing inflammation and heart disease risks. Additionally, studies have looked into its impact on lowering prostate cancer risk—a noteworthy benefit.
However, both nutritionists stress the significance of monitoring sodium levels and added sugars for tomato soup, just as with chicken soup. Sheth recommends choosing canned versions where whole tomatoes are the primary ingredient to get the maximum nutrient benefit.
Which is Healthier?
When asked which soup she would prefer, Rosenstein mentions she’d lean toward tomato soup because of its antioxidant properties, but acknowledges that the way it’s prepared can significantly change its health value.
Meanwhile, Sheth believes both soups could fit well into a balanced diet if the right choices are made. She notes that while chicken soup might be the go-to for protein, tomato soup still has its place—especially when complemented by protein-rich sides.
To summarize, picking a reduced-sodium version when shopping or whipping up your own soup at home allows for greater control over what goes in, enhancing both health and flavor.
