Healthiest Fast-Food Soups: 9 Dietitian-Approved Picks

Fast food doesn’t have to mean unhealthy choices. Soups from major chains can be nutrient-dense options when selected wisely. Registered dietitians prioritize soups low in calories (under 200 per cup for sides), sodium (ideally under 40% DV), and saturated fat, while high in protein and fiber from veggies, beans, and lean proteins.

How We Determined the Healthiest Fast-Food Soups

To identify the healthiest fast-food soups, we consulted registered dietitians who evaluate based on key nutrients.

Calories

Sodium

Saturated fat

Fiber

Protein

Dietitians like Mandy Tyler, M.Ed., RD, suggest soups as low-calorie starters or paired with salads. Alyssa Simpson, RDN, favors options under 35% DV sodium.

1. Chick-fil-A Chicken Tortilla Soup

Chick-fil-A’s Chicken Tortilla Soup stands out with tender chicken, veggies, and a flavorful broth. Per serving: 350 calories, 25g protein, 18g fiber, 11g fat (2.5g saturated), 1115mg sodium (about 48% DV). Dietitians praise its high protein for fullness despite moderate sodium; pair with low-sodium sides.

• Rich in vitamins from peppers and corn.
• Balanced carbs at 39g with low sugars (4g).
• Ideal for lunch when paired with a salad.

2. Zoup! Chicken Tortilla Soup

Zoup!’s version packs roasted chicken, chilis, peppers, and corn. One cup: 120 calories, 13g protein, 0g saturated fat, 33% DV sodium. Mandy Tyler recommends it as a low-calorie appetizer.

• Vegetable-loaded for antioxidants.
• No saturated fat makes it heart-friendly.
• Low calorie count suits weight management.

3. Panera Bread Broccoli Cheddar Soup

Panera’s creamy Broccoli Cheddar includes real broccoli and cheese. Small bread bowl: ~360 calories, good calcium source. It’s vegetarian-friendly with fiber from broccoli.

Opt for cup size to cut calories: lower sodium than many cream-based soups.

• High in vitamins A and C.
• Comforting yet nutrient-packed.
• Pair without bread bowl for lighter option.

4. PF Chang’s Hot and Sour Soup

This broth-based soup features silken tofu, chicken, bamboo, and egg. Per cup: 70 calories, 4g protein, 0g saturated fat, 25% DV sodium. Moushumi Mukherjee, MS, RDN, calls it a low-calorie starter.

• Flavorful without excess fat.
• Tofu boosts plant protein.
• Minimal calories for meal pairing.

5. Pret a Manger Moroccan Lentil Soup

A vegan gem with lentils for 13g fiber. Low sodium, high satiety. Claire Rifkin, MS, RDN, recommends for plant-based eaters.

• Supports digestion with fiber.
• Sodium-conscious choice.
• Filling for vegetarian diets.

6. LongHorn Steakhouse Shrimp and Lobster Chowder

Despite creaminess, it’s 190 calories, 8g protein, 30% DV saturated fat, 25% DV sodium per cup. Packed with shrimp, lobster, corn, peppers, potatoes.

• Seafood protein without excess sodium.
• Comfort food with veggies.
• Moderate fat for indulgence.

7. Macaroni Grill Tomato Basil Soup

110 calories, 2g fiber, 2g protein, lycopene-rich. Broth-based with antioxidants from tomatoes.

• Low calorie, high antioxidants.
• Supports heart health.
• Simple, clean ingredients.

8. Olive Garden Minestrone Soup

Vegetable and bean-packed: ~150 calories, high fiber, vegan/gluten-free. Classic with pasta, greens, and tomatoes.

• Balanced macros for fullness.
• Low calorie density.
• Nutrient variety from produce.

9. Quiznos Chicken Noodle Soup

Small size: 95 calories, classic noodles, chicken, veggies. Low-fat, protein-rich option.

• Comforting and light.
• Minimal calories for sides.
• Easy hydration boost.

Other Notable Mentions

• Panera Vegetarian Autumn Squash Soup: 760 calories per container, but cup-sized for lower intake; 19g protein.
• McDonald’s Chicken Broth Soup: ~100 calories, low fat, high protein.
• Subway Broccoli Soup: 310 calories, fiber-rich vegetarian.
• Taco Bell Chicken Soup: 200 calories, protein and fiber from beans.

Nutrition Comparison Table

Tips for Ordering Healthier Fast-Food Soups

• Choose broth over cream bases to cut saturated fat.
• Check sodium: Under 800mg preferred.
• Pair with salads for balance.
• Request extra veggies.
• Opt for cups, not bowls, to control portions.

Frequently Asked Questions

Are fast-food soups actually healthy?

Yes, when low in sodium and fat, high in protein/fiber. Dietitians approve select options as balanced meals.

Which has the lowest calories?

PF Chang’s Hot & Sour at 70 calories per cup.

Best low-sodium pick?

Pret a Manger Moroccan Lentil or PF Chang’s (25-33% DV).

Vegetarian options?

Pret Lentil, Panera Broccoli Cheddar, Olive Garden Minestrone.

Can soups help with weight loss?

High-fiber/protein soups promote satiety; use as starters.

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Sneha TeteBeauty & Lifestyle Writer

 

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to renewcure,  crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

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