Is Egg Drop Soup Healthy?

By Andrea Cohen
Published 12/26/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
In This Article
Is Egg Drop Soup Healthy?
Photo Credit: Adobe Stock

Egg drop soup is a warm, comforting dish you’ll find on just about every Chinese restaurant menu. With its silky egg ribbons, simple broth, and hint of seasoning, it may seem like a healthy choice. But still, many people want to know “is egg drop soup healthy for you?”

The answer is that it can be, depending on your dietary needs and how you make it. Egg drop soup is generally low in calories and fat, and it offers a few important nutrients. But it can also be high in sodium and lacking in fiber or other nutrients your body needs. If you make egg drop soup at home, however, it’s easy to make simple swaps to boost its health benefits.

What’s in Egg Drop Soup?

Traditional egg drop soup is made from chicken broth, beaten eggs, cornstarch, and seasonings like white pepper and scallions. Some versions may include tofu, greens, or carrots. 

  • Eggs – Provide protein, choline, and other nutrients that support your muscles, brain, and eyes
  • Chicken broth – Low in calories but can be very high in sodium
  • Cornstarch – Used to thicken the soup but doesn’t offer much in terms of nutrition

A standard restaurant serving of egg drop soup typically has around 70–150 calories and 2–3 grams of fat. But it can also pack more than 800 milligrams of sodium in one small bowl—that’s a third to a half of the sodium most people should eat in a whole day. If you have high blood pressure or are concerned about heart health, the high salt content in egg drop soup is something you should consider.

How to Make Healthier Egg Drop Soup

Want to make egg drop soup that’s tasty and better for you? Follow this healthy egg drop soup recipe from the chefs and dietitians at Health eCooks that’s lower in sodium and calories and higher in protein than most restaurant versions.

  • Easy Egg Drop Soup

    Easy Egg Drop Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This nourishing twist on a classic takes reduced-sodium chicken broth and artfully swirls in fluffy egg ribbons, along with peppery arugula and drained chickpeas for added texture and protein. It’s a heart-healthy, gluten-free, and low-calorie soup with comforting flavors that’s ready in just 30 minutes.

    View Recipe

  • If you want to experiment by making your own healthy egg drop soup at home, here are a few tips:

    • Use low-sodium broth or make your own at home to control the sodium.
    • Add veggies like spinach, arugula, mushrooms, or carrots for extra nutrients and fiber.
    • Top with fresh herbs like cilantro or add green onions for flavor without extra salt.
    • Up the protein content by adding extra eggs, chickpeas, tofu, or white beans.

    Homemade egg drop soup is simple to make, budget-friendly, and easy to customize. You can enjoy it as a light lunch, an appetizer at dinner, or even a snack when you’re craving something warm and savory.

Is Egg Drop Soup Healthy for Weight Loss?

Egg drop soup can be a healthy part of your diet if you’re trying to lose weight, especially when you make it yourself. Here’s why it might be a smart choice:

  • It’s low in calories, which makes it a great starter or light meal if you’re watching your weight.
  • The eggs provide some protein to help keep you full longer.
  • Our version also includes chickpeas, which provide added protein and fiber.
  • It’s easy to include low-calorie vegetables to add flavor and fiber while providing more staying power.

Just keep in mind that:

  • The high sodium in restaurant or pre-made egg drop soup can cause some people to retain water, which can temporarily make the number on the scale go up. Consuming too much salt can also raise blood pressure and isn’t ideal for heart health.
  • Most versions of egg drop soup do not contain enough protein, fiber, or nutrients to make it a nourishing full meal. However, it’s easy to rectify this without adding many calories by adding ingredients such as chickpeas, increasing the amount of egg in the soup, and incorporating nutrient-rich vegetables. This will not only make egg drop soup healthier but will also make it more filling.
Health eCooks Cookbook on Amazon

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