Chicken soup or tomato soup? Dietitians say one is the healthier choice

The nutritional profile of a bowl or cup of soup can run across the spectrum from healthy to fatty and caloric.

Vandana Sheth, a plant-based dietitian and diabetes expert who lives in California, said that both soups can be comforting dishes. However, their nutrition profiles can vary widely based on ingredients and preparation. 

"Choose versions with no added sugars, minimal saturated fat and lower sodium to keep them healthy. When able, enjoy homemade or minimally processed options with fresh vegetables, lean protein and other fiber-rich options," she said.

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

Some studies suggest that chicken soup may help ease cold symptoms like nasal congestion and may have anti-inflammatory effects.

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

When buying premade chicken soup, she recommends checking labels for sodium content under 500 milligrams per serving and watching for added sugars and flavorings.

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

Meanwhile, tomato soup offers a different nutritional profile.

"Per 1 cup serving, you will get 70-150 calories depending on [whether] it's broth-based or cream-based, lycopene and vitamins A and C, which can help support eye health and immunity," Sheth said, noting that sodium content can range from 400 to 900 milligrams, especially with canned versions. 

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

Routhenstein highlighted lycopene as one of tomato soup's biggest benefits, noting that the antioxidant "may help with reducing inflammation, heart disease and immune health."

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

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

If she had to choose, Routhenstein said she would opt for tomato soup, emphasizing its antioxidant content, while noting that preparation and ingredients make a significant difference.

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

"Chicken soup can be a better option when it comes to protein and keeping you feeling full," she said. 

Her bottom line: Choose lower-sodium versions at the store or make soup at home to better control salt and ingredients.