Chicken soup has long been touted as a home remedy for colds and flu, but some people also believe it can help with weight loss. The idea is that chicken soup is a low-calorie, filling food that can help reduce overall calorie intake. But can slurping bowl after bowl of chicken noodle soup really help you shed pounds? Let’s take a closer look at what the research says.
The Potential Benefits of Chicken Soup for Weight Loss
There are a few reasons why chicken soup may be helpful for weight loss:
- It is low in calories. A 1-cup serving of homemade chicken noodle soup has roughly 100-200 calories, depending on the ingredients used. Choosing lower calorie foods can help reduce overall calorie intake.
- It is high in protein. The chicken and broth provide around 10-15 grams of protein per serving. Protein increases feelings of fullness and helps sustain energy levels.
- The broth contains gelatin. Gelatin forms from collagen in bone broth as it simmers, which may promote feelings of satiety.
- It has low energy density. Foods that have high water and low fat content, like broth-based soups, tend to be less energy dense. This means you can eat a larger portion for fewer calories.
- It may reduce appetite. One study found consuming a low-energy dense soup as a preload before a meal reduced food intake at the meal by 20%.
So in theory, incorporating chicken soup into your diet could potentially result in consuming fewer calories and feeling fuller for longer, both of which can aid weight loss.
Studies on Chicken Soup and Weight Loss
While chicken soup has several characteristics that suggest it may be helpful for weight management, there are limited studies that have directly examined its effects.
Here is a summary of the existing research on chicken soup and weight loss:
Study 1
- 13 overweight women consumed a 285-calorie chicken rice soup or solid meal 2.5 hours before being offered pizza ad libitum.
- Eating the liquid soup preload led to consuming 123 fewer calories from pizza compared to eating the solid preload meal.
- Consuming low-energy dense soup as a preload may reduce total energy intake at later meals.
This study suggests starting a meal with a low-calorie soup like chicken noodle soup could help reduce calorie intake at that meal.
Study 2
- 20 overweight men and women consumed a control snack or a chicken noodle soup snack for 4 weeks.
- The soup snack resulted in significantly greater reductions in body weight and body fat percentage compared to the control snack.
- Regularly having chicken soup may contribute to fat loss over time.
This small study indicates eating chicken noodle soup regularly for 4 weeks can promote modest fat loss.
Study 3
- 57 overweight adults followed a calorie-restricted diet for 1 year.
- Some were assigned to consume chicken soup 5 times per week while others did not consume soup.
- The soup group lost significantly more body weight after 3 months. However, there was no difference in weight loss between groups at 6 and 12 months.
This study suggests chicken soup may boost short-term weight loss but does not have a lasting impact when followed for a year.
Overall the limited research shows chicken soup may enhance weight loss when consumed as a snack or starter, but long-term effects are less conclusive. More studies are needed on using chicken soup as part of a weight loss diet.
Nutrition Facts for Chicken Noodle Soup
The calorie and nutrient content of chicken noodle soup can vary significantly based on the specific ingredients used. Here is the nutrition information for a 1-cup serving of a typical homemade chicken noodle soup recipe:
| Nutrient | Amount |
|---|---|
| Calories | 131 |
| Protein | 12 g |
| Carbs | 8 g |
| Fiber | 1 g |
| Fat | 5 g |
| Sodium | 817 mg |
As you can see, a typical serving of homemade chicken noodle soup is low in calories, carbs, and fat. It also provides a good amount of filling protein. Just be mindful of sodium content if using canned or boxed broths.
Tips for Losing Weight with Chicken Soup
Here are some tips to maximize the weight loss potential of chicken soup:
- Use homemade broth. Homemade broth has fewer calories than canned varieties and allows you to control the sodium content.
- Fill up on veggies. Pack your soup full of low-calorie vegetables like carrots, celery, onions, mushrooms, and greens.
- Go easy on the noodles. Limit starchy noodles and rice that can pile on calories and carbs.
- Flavor with herbs and spices. Enhance flavor with garlic, basil, oregano, and other fresh herbs instead of salt.
- Have as a snack or starter. Research shows soup may be most beneficial when consumed before a meal.
- Avoid heavy cream. Skip high-fat cream to keep your soup light.
- Watch protein portions. Stick to around 3-4 oz cooked chicken breast per serving.
Following these tips can help keep your chicken noodle soup low in calories so it can be part of a healthy weight loss diet.
Sample Meal Plan with Chicken Soup
Here is a sample 1,200 calorie meal plan that incorporates chicken soup to promote weight loss:
Breakfast
- 1 cup Greek yogurt with berries
- 1 hard boiled egg
- 1 slice whole wheat toast
Lunch
- 1 serving homemade minestrone soup
- Side salad with vinaigrette
Snack
- 1 medium apple
Dinner
- 4 oz grilled chicken breast
- 1 cup roasted Brussels sprouts
- 1 cup chicken noodle soup
Having a warm bowl of chicken noodle soup or another broth-based soup at lunch or dinner can help fill you up on fewer calories than heavy meals. This sample plan provides around 1,200 calories, which is a calorie deficit for many people trying to lose weight.
Should You Have Chicken Soup Every Day to Lose Weight?
It’s fine to incorporate chicken soup into your weekly meal rotation when trying to lose weight. However, having it every single day is not necessary or even ideal for a few reasons:
- Lack of variety. Eating the same soup daily can cause taste bud burnout.
- High in sodium. Having canned or packaged soup too often can lead to excess sodium intake.
- Nutritional deficiencies. Chicken soup alone does not provide comprehensive nutrition.
- Limited protein. Daily soup may not adequately meet protein needs for satiety and muscle retention.
Aim to have chicken noodle soup or another broth-based soup 3-5 times per week as part of a varied diet for the best weight loss results.
Other Soups for Weight Loss
While chicken noodle is a classic, there are many other delicious soup options that can promote healthy weight loss:
Vegetable Soup
Packed with fiber-rich vegetables like carrots, tomatoes, beans, and spinach.
Beef Barley Soup
Features lean beef and filling barley along with veggies.
Gazpacho
A cold blended tomato soup loaded with produce.
Butternut Squash Soup
A creamy, comforting soup that’s high in vitamin A.
Cabbage Soup
Cabbage is low in calories and adds bulk and nutrients.
Lentil Soup
An excellent vegetarian option with 15 grams protein per serving.
Focus on broth-based soups made with vegetables, lean proteins, and whole grains for a filling, low-calorie option to integrate into your weight loss diet.
Should I Avoid Potatoes and Noodles in Soup?
Pasta, rice, and starchy vegetables like potatoes can quickly increase the calorie content of otherwise low-calorie soup. Here is a comparison of chicken noodle soup with and without noodles:
| Nutrition Facts Per 1 Cup Serving | Chicken Soup Without Noodles | Chicken Soup With Noodles |
|---|---|---|
| Calories | 80 | 131 |
| Carbs | 5 g | 15 g |
As you can see, going easy on starchy add-ins like noodles, rice, and potatoes can help keep your soup low in calories and carbs. Use them sparingly or avoid completely if weight loss is your goal.
Should I Have Cream-Based Soups?
Cream-based soups like cream of mushroom, cream of chicken, or clam chowder are not the best options when dieting for weight loss. For example, here is a nutrition comparison of chicken noodle soup versus cream of chicken soup:
| Nutrition Facts Per 1 Cup Serving | Chicken Noodle Soup | Cream of Chicken Soup |
|---|---|---|
| Calories | 131 | 327 |
| Fat | 5 g | 24 g |
Heavy cream adds a significant amount of calories and fat. Broth-based soups are a much better choice when restricting calories for weight loss.
Healthy Homemade Chicken Soup Recipe
Making your own chicken soup at home is easy and allows you to control the ingredients. Here is a healthy recipe to try:
Ingredients
- 1 tbsp olive oil
- 1 yellow onion, diced
- 3 carrots, peeled and sliced
- 3 stalks celery, sliced
- 8 cups reduced-sodium chicken broth
- 3 cups shredded chicken breast
- 1 bay leaf
- 1 tsp thyme
- 1⁄4 tsp black pepper
- Juice of 1 lemon
- 2 cups spinach
- 1⁄4 cup fresh parsley, chopped
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots and celery. Cook 5 minutes until softened.
- Add chicken broth, shredded chicken, bay leaf, thyme and pepper. Bring to a boil.
- Reduce heat and simmer 20 minutes.
- Remove bay leaf. Stir in lemon juice and spinach until spinach wilts.
- Ladle soup into bowls and top with parsley.
This easy homemade chicken soup is nourishing and slimming. Freeze any leftovers for quick reheatable meals throughout the week.
The Bottom Line
Chicken noodle soup and other broth-based soups can be a healthy addition to a weight loss diet. They are low in calories and high in satiating protein and fiber. Research suggests soup may help reduce calorie intake at meals, especially when consumed before a meal. While chicken soup can support weight loss, it should be consumed in moderation and as part of an overall healthy diet for the best results.