The 8 Healthiest Fast-Food Soups, According to Dietitians

The 8 Healthiest Fast-Food Soups, According to Dietitians

As the weather cools down, our bodies crave comfort food, and what better comfort food than a warm, satisfying bowl of soup? While it’s ideal to cook up a pot of homemade goodness, we all know that’s not always realistic. Fast food is often the go-to solution, but how do you find a healthy option when options are limited? Fear not! We’ve asked dietitians to share their favorite healthiest fast food soups, and here are their top picks.

The 8 Healthiest Fast-Food Soups

Wendy’s Chili
Wendy’s may be famous for their burgers, but their chili is a standout when it comes to healthier soup options. With 6 grams of fiber per serving, it’s a great way to get your daily dose of fiber. Just be aware that one serving provides 40% of the recommended daily limit for sodium.

Nutrition information:

Calories: 240
Total Carbohydrates: 22 g
Dietary Fiber: 6 g
Total Sugars: 6 g
Protein: 16 g
Total Fat: 11 g
Saturated Fat: 4.5 g
Sodium: 910 mg

Zoup!’s Frontier Seven Bean Soup
Zoup!’s is the spot to frequent this time of year, with their variety of soups. The frontier seven bean soup is a standout, packed with beans (an underrated powerhouse of nutrition) and providing 20 grams of fiber and 24 grams of protein.

Nutrition information:

Calories: 420
Total Carbohydrates: 76 g
Dietary Fiber: 20 g
Total Sugars: 12 g
Protein: 24 g
Total Fat: 3 g
Saturated Fat: 0 g
Sodium: 1,420 mg

El Pollo Loco’s Chicken Tortilla Soup
For those craving a spicy kick, try El Pollo Loco’s chicken tortilla soup. It’s a dietitian favorite for its 14 grams of protein and only 1.5 grams of saturated fat.

Nutrition information:

Calories: 130
Total Carbohydrates: 9 g
Dietary Fiber: 2 g
Total Sugars: 2 g
Protein: 14 g
Total Fat: 4.5 g
Saturated Fat: 1.5 g
Sodium: 770 mg

Potbelly’s Garden Vegetable Soup
Not in the mood for a salad, but still want to add some veggies to your meal? Try pairing a sandwich with Potbelly’s garden vegetable soup, which is low in calories and saturated fat.
Culver’s Vegetable Beef Soup
Satisfy your craving for a hearty bowl of soup with Culver’s vegetable beef soup, which offers 2 grams of fiber and 8 grams of protein in just a medium serving.

Nutrition information:

Calories: 160
Total Carbohydrates: 22 g
Dietary Fiber: 2 g
Total Sugars: 4 g
Protein: 8 g
Total Fat: 4 g
Saturated Fat: 2 g
Sodium: 1,280 mg

Chick-fil-A’s Chicken Noodle Soup
While Chick-fil-A is known for their chicken sandwiches, their chicken noodle soup is a surprising healthy option, with 10 grams of protein and low sodium.

Nutrition information:

Calories: 170
Total Carbohydrates: 25 g
Dietary Fiber: 1 g
Total Sugars: 1 g
Protein: 10 g
Total Fat: 4 g
Saturated Fat: 1 g
Sodium: 1,220 mg

Arby’s Beef and Potato Soup
Arby’s beef and potato soup is a filling option, with 6 grams of fiber and 10 grams of protein.
Panera Bread’s Tomato Basil Soup
Panera Bread’s tomato basil soup is a lower-calorie option, with 3 grams of fiber and 5 grams of protein.

Nutrition and Health Considerations

Didn’t see your go-to fast food spot listed? Don’t worry – just keep these guidelines in mind when selecting the best soup option that fits your nutrition needs:

Consider Calories: Calories are one piece of the puzzle for those trying to maintain or lose weight. When looking at the total calories in a serving of soup on the menu, consider if you’re planning to enjoy it as a side or your main dish.
Look at the Ingredients: Ingredients will also dictate the calorie and saturated fat content. Cream-based soups or those with lots of cheese or bacon are often higher in calories and saturated fat, so opt for broth-based soups instead.
Watch the Sodium: Unfortunately, fast food is notorious for being high in sodium. Choosing soups that are lower in sodium (ideally less than 20% of your daily sodium limit) is important, especially for those with diabetes or high blood pressure. Finding a fast food soup that actually aligns with recommended sodium guidelines is nearly impossible. Our best advice is to stick with the lowest sodium one that you can find and adjust your sodium intake for the rest of your meals accordingly, and drink plenty of water.
Prioritize Fiber: Finally, when it comes to fiber, aim for soup options that have at least 2 to 3 grams of fiber in a side soup or 5 grams of fiber for a main dish soup. Soups that include vegetables, beans, or lentils are usually higher in fiber. Otherwise, pair your soup with a side salad or sandwich made with whole grains and added veggies to bump up the fiber content of the meal.

Conclusion

Craving comfort food but short on time? There may be a fast food soup option that aligns with your health goals. We admit that it’s very difficult to find one that is low in sodium, but you may be surprised at how many are lower in calories and fat while providing filling fiber and protein. Before hitting the drive-thru, check out this list of the healthiest fast food soup picks according to dietitians. Then, put on your coziest sweats and grab your spoon!

FAQs

Q: Can I still get a healthy soup option at fast food restaurants?
A: Yes, while fast food is often associated with unhealthy options, many restaurants are now offering healthier choices. Look for soups that are lower in calories, fat, and sodium, and higher in fiber and protein.

Q: How do I know which fast food soup is healthier?
A: Check the nutrition facts for the soup you’re considering. Look for options that are lower in calories, fat, and sodium, and higher in fiber and protein.

Q: Are there any fast food soups that are low in sodium?
A: Unfortunately, most fast food soups are high in sodium. However, some restaurants are now offering lower-sodium options. Look for soups that are labeled as "low sodium" or "reduced sodium."

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