January is National Soup Month, and for many people, that means turning to familiar comfort foods like chicken soup or tomato soup. Both are warm, nostalgic and easy to prepare — but when it comes to health, is one really better than the other?
According to dietitians, the answer isn’t as simple as picking a favorite. The nutritional value of soup can range from highly nourishing to surprisingly unhealthy, depending on ingredients, preparation and portion size.
“Soup itself isn’t automatically healthy,” explains Vandana Sheth, a California-based plant-focused dietitian and diabetes expert. “What really matters is what goes into it — sodium levels, added sugars, saturated fat and whether it includes real vegetables and quality protein.”
Both chicken soup and tomato soup can fit into a balanced diet when prepared thoughtfully, but they offer very different nutritional advantages.
📱 Quick Comparison: Tap to see which soup wins for your goals.
A typical one-cup serving of chicken noodle soup contains about 100 to 150 calories, 6–10 grams of protein, and anywhere from 500 to over 1,500 milligrams of sodium, depending on whether it’s homemade or store-bought.
Michelle Routhenstein, a New York-based cardiology dietitian, notes that homemade chicken soup provides:
Just like choosing snacks that promote fullness, selecting a protein-rich soup can help manage hunger throughout the day. Some research also suggests chicken soup may help relieve cold symptoms by reducing inflammation and easing nasal congestion.
The main concern is sodium. “Many commercial soups contain more than half a day’s recommended sodium in one serving,” Routhenstein says, which can negatively affect blood pressure when consumed regularly.
Dietitian tip: Choose broth-based chicken soups with plenty of vegetables, lean chicken, and less than 500 mg of sodium per serving. Avoid cream-based versions, which tend to be higher in saturated fat.
Pro Tip: The best way to control sodium is by making a large batch of homemade soup. Since it can be tricky to manage portions for the whole week, many people choose to store it for later. If you do this, make sure to follow the safe guide to freezing hot food to preserve both the nutrients and the flavor of your meal.
Tomato soup offers a different set of benefits. A one-cup serving typically contains 70–150 calories, depending on whether it’s broth-based or creamy, with lower protein but higher antioxidant content.
Its standout nutrient is lycopene, a powerful antioxidant linked to:
Tomato soup also provides vitamin C, vitamin A and potassium, nutrients that support immune function and cardiovascular health. However, canned tomato soups can still be high in sodium and sometimes include added sugars to balance acidity.
Dietitian tip: Look for tomato soups where whole tomatoes are the first ingredient, minimal sugar is added, and sodium stays under 700–900 mg per serving.
If forced to choose, Routhenstein says she would lean toward tomato soup for its antioxidant profile and heart-health benefits — but with an important caveat.
“Tomato soup is lower in protein, so pairing it with a protein-rich side like grilled chicken, beans or Greek yogurt can make it far more balanced,” she says. Sheth emphasizes that chicken soup may be better for fullness, especially for people trying to manage hunger or maintain muscle mass.
When comparing these two, specialists point out a fascinating detail: Lycopene absorption. While raw tomatoes are great, the lycopene in tomato soup is actually more bioavailable because the heat from cooking breaks down the plant cell walls.
The Pro Tip: To maximize heart-health benefits, add a small drizzle of extra virgin olive oil to your tomato soup. Lycopene is fat-soluble, meaning your body needs a little healthy fat to absorb it effectively. Chicken soup already has this naturally from the chicken fat (schmaltz), but tomato soup needs that extra boost!
There’s no universal winner. The healthier choice depends on your personal nutrition needs:
In both cases, experts agree on one rule: control sodium, avoid unnecessary sugars and opt for homemade versions whenever possible. For more insights on this nutritional debate, you can read the full breakdown of how dietitians compare these soups
Is chicken soup healthier than tomato soup?Neither soup is universally healthier. Chicken soup provides more protein and can promote satiety, while tomato soup offers more antioxidants like lycopene that support heart health.
Which soup has more protein?Chicken soup typically contains significantly more protein than tomato soup, making it more filling and beneficial for muscle maintenance and appetite control.
Is tomato soup good for heart health?Yes. Tomato soup is rich in lycopene, an antioxidant associated with reduced inflammation and improved cardiovascular health, especially when made from whole tomatoes.
Why is sodium a concern with soups?Many store-bought soups contain high levels of sodium, sometimes exceeding half of the recommended daily intake in one serving. Excess sodium may contribute to high blood pressure when consumed frequently.
Is homemade soup healthier than canned soup?Generally, yes. Homemade soups allow better control over sodium, added sugars, fats, and ingredient quality, making them easier to adapt to individual health needs.
Can tomato soup be part of a balanced meal?Yes, but it’s lower in protein. Pairing tomato soup with a protein-rich side such as beans, chicken, or yogurt can make the meal more nutritionally balanced.
Is chicken soup good when you’re sick?Some research suggests chicken soup may help relieve cold symptoms by reducing inflammation and easing nasal congestion, in addition to providing fluids and nutrients.
Are creamy soups less healthy?Cream-based versions of both chicken and tomato soup tend to be higher in saturated fat and calories. Broth-based versions are generally a better everyday option.
What should I look for on soup labels?Look for soups with whole-food ingredients, lower sodium (ideally under 500–900 mg per serving), minimal added sugars, and recognizable vegetables and proteins.
Which soup is better for weight management?Chicken soup may help with appetite control due to its protein content, while tomato soup can fit well into weight management when portions and sodium are kept in check.
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