Egg drop soup, also known as egg flower soup, has been a popular Chinese soup for hundreds of years. It’s a simple soup made by whisking eggs into hot chicken or vegetable broth, creating wispy threads of cooked egg that resemble flower petals. Some versions also contain ingredients like tofu, green onions, carrots and mushrooms. It’s loved for its velvety texture, savory flavor and warming qualities. But is this tasty soup something you can or should eat every day? There are pros and cons to consider.
Benefits of Eating Egg Drop Soup Daily
Here are some potential benefits of eating egg drop soup daily:
Rich in Protein
One of the main ingredients in egg drop soup is eggs. One large egg contains about 6 grams of high-quality protein (1). Getting adequate protein is important for building muscle mass, supporting weight loss, keeping you feeling full and maintaining energy levels (2). Enjoying a protein-rich egg drop soup each day can help meet your daily protein needs.
Contains Important Micronutrients
In addition to protein, eggs supply a variety of important vitamins and minerals. One large egg provides (1):
- Selenium: 22% of the Daily Value (DV)
- Vitamin A: 5% of the DV
- Riboflavin: 15% of the DV
- B12: 9% of the DV
- Phosphorus: 9% of the DV
- Folate: 5% of the DV
The broth used in egg drop soup also boosts its vitamin and mineral content. Chicken broth provides vitamins A, C, E and K, along with magnesium, calcium and phosphorus (3). Veggie broth supplies vitamin C, iron, magnesium and potassium (4).
May Support Heart Health
Research shows that eating eggs can support heart health in several ways. They increase “good” HDL cholesterol, modify “bad” LDL particles to a less harmful form and improve insulin sensitivity (5).
The vegetables often used in egg drop soup, such as carrots and green onions, also have benefits for heart health. They’re loaded with antioxidants and have been linked to lower levels of cholesterol and triglycerides in some studies (6, 7).
Easy to Digest
Due to its velvety texture and warm broth, egg drop soup is easy for many people to digest. The protein has been cooked and whisked into small threads, making it less likely to cause issues like gas or bloating.
The warm broth and small amount of fiber from veggies can also help keep your digestive tract moving smoothly. This light soup is unlikely to sit heavily in your stomach after eating.
May Promote Weight Loss
At only about 100–150 calories per serving, egg drop soup can be a smart choice if you’re trying to lose weight (8).
It provides a good amount of filling protein and limited calories. One study found that eating two eggs for breakfast helped overweight adults lose 65% more weight and feel more energetic than a bagel breakfast (9).
The soup also has a high water content, which can enhance fullness and keep calorie intake low (10).
Downsides of Daily Egg Drop Soup
Despite the benefits above, there are some potential downsides to eating egg drop soup every day:
High in Sodium
Broth and bouillon cubes used to make egg drop soup tend to be very high in sodium. For example, 1 cup (240 ml) of chicken broth provides about 460–750 mg of sodium, which is 20–35% of the recommended daily limit (3, 11).
Consuming too much sodium has been linked to high blood pressure, heart disease and stroke (12). If you eat egg drop soup daily, keep your intake of other salty foods in check. Choosing lower sodium broth can also help minimize risks.
Contains Cholesterol
Each egg supplies about 185 mg of cholesterol, all of which is found in the nutrient-dense yolks (1).
For many years, eggs were vilified for their high cholesterol content. However, research now shows that dietary cholesterol has very little effect on blood cholesterol levels in most people (13).
Still, some people are more sensitive to dietary cholesterol or need to monitor their intake for other medical reasons. If this applies to you, discuss the risks and benefits of high egg intake with your healthcare provider.
May Lack Variety
While egg drop soup is delicious, eating it every single day may become monotonous. It also means your diet lacks variety, which is important to ensure adequate intake of a diverse range of nutrients.
Aim to swap it out for other healthy soups, stews or chilis a few times per week. This provides more flavor and ensures you meet your nutritional needs.
Risk of Foodborne Illness
Raw or undercooked eggs do carry a risk of Salmonella infection. Young children, pregnant women, older adults and those with weakened immune systems are most at risk (14).
To minimize risk, use pasteurized eggs when making egg drop soup at home. Make sure soup reaches a full boil after adding eggs to eliminate any potential bacteria.
When dining out, only eat it at reputable restaurants with high food safety standards. Check health inspection scores if available.
How Often Is It Healthy to Eat?
So should you eat egg drop soup every day? Occasionally enjoying it is unlikely to cause harm. But daily intake may lead to excessive sodium or cholesterol intake for some people.
Here are some recommendations on how often to eat egg drop soup:
– If you have no medical conditions and tolerate eggs well, eating 1–2 bowls per week is a healthy option. This provides benefits without overdoing it.
– If you have high blood pressure, heart disease or diabetes, limit intake to 2–3 bowls per month to keep sodium in check.
– Those with high cholesterol or on cholesterol-lowering medication should limit egg yolk intake to 2 per day (15). This means 1–2 bowls of egg drop soup weekly, depending on the recipe.
– People who get bored of repetitive meals may prefer eating this soup 1–2 times per week for maximum enjoyment.
– Individuals with egg allergies or on renal diets limiting phosphorus should avoid egg drop soup, or use egg substitutes.
Tips for Making Healthier Egg Drop Soup
Here are some easy ways to make egg drop soup healthier if eating it regularly:
– Use reduced-sodium chicken or vegetable broth.
– Skip bouillon cubes, which are very high in sodium.
– Boost fiber and nutrients by adding veggies like chopped spinach, carrots, mushrooms or broccoli.
– Add tofu or cooked chicken for extra protein.
– Use one whole egg plus two egg whites to cut cholesterol levels.
– Top with fresh herbs, chili oil, sesame seeds or a squeeze of lime.
– Balance out the sodium by pairing it with unsalted crackers or salad.
– Stick to a 1-cup (240-ml) serving size to control portions.
Bottom Line
Egg drop soup makes a tasty light meal that delivers protein, important vitamins and minerals. Enjoying 1–2 bowls per week offers health benefits for most people.
However, daily intake may promote excess sodium and cholesterol intake in some individuals. Vary your soups and limit egg yolks if you eat it regularly.
Pair with veggie sides, choose lower sodium broth and add veggies to keep this classic soup healthy.