Low Calorie Soup Recipes Under 100 Calories

By Andrea Cohen
Published 1/24/2026
In This Article
Low Calorie Soup Recipes Under 100 Calories
Photo Credit: Adobe Stock

There’s nothing quite like a comforting bowl of soup when you’re craving something cozy. But if you’re watching your weight or trying to eat healthier, you may be surprised by the amount of calories, sodium, and fat in many restaurant, canned, and even homemade soups. That’s why if you’re looking for low calorie soup recipes under 100 calories that taste just as good as traditional favorites, you’ve come to the right place. The chefs and dietitians at Health eCooks have created a collection of soups that are light, satisfying, and can fit easily into any healthy eating plan.

Soups made with wholesome ingredients make it easy to enjoy a steamy bowl of goodness without overdoing calories. From simple vegetable-based soups to heartier low calorie high protein soups, the right combination of ingredients can help you feel satisfied without ruining your diet. As you’ll see, each of the delicious low calorie soup recipes we share is missing nothing in the flavor department. They’re also easy to make so whipping up a batch is effortless.

Why People Love Low Calorie Soups

There’s something about soup that goes beyond the flavor—it warms you up, soothes your stomach, and feels like a hug in a bowl. But the appeal of healthy low calorie soups is about more than comfort. Research shows that people who start their meals with a low-calorie soup tend to eat fewer calories overall. Because soups are high in water and fiber, they naturally make you feel full without adding extra calories.

They’re also an easy way to load up on nutrients. Very low calorie soup recipes often feature vegetables, legumes, and lean proteins that provide vitamins, minerals, and antioxidants to help keep your body healthy. For people watching their weight or simply trying to eat better, soups offer a simple and satisfying way to stay on track.

And perhaps best of all, soups are versatile. Whether you prefer a low carb and calorie soup packed with greens or a high protein low calorie soup recipe that keeps you full for hours, there’s a version to suit every need.

Delicious Low Calorie Soup Recipes with 100 Calories or Less

If you’re looking for flavorful ways to stay on track with your nutrition goals, these healthy soup recipes with less than 100 calories are worth bookmarking. Created by chefs and registered dietitians, they’re big on taste but low in fat, sodium, and calories.

  • Spicy Thai Soup

    Heart Healthy Spicy Thai Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    Think bold red curry paste, roasted cauliflower, fiery ginger and bright lime in a silky, vegan coconut-milk base that packs tropical flavor. At around 73 calories per serving, you get big taste and warmth without overspending your daily calorie budget.

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  • Creamy Asparagus Soup

    Heart Healthy Creamy Asparagus Soup
    Photo Credit: iStock
    45 mins

    Fresh asparagus, fat-free yogurt, and low-sodium chicken broth combine into a silky, tangy soup that feels indulgent but keeps things lean. Clocking in at 96 calories per serving, it’s a smart choice when you’re seeking a creamy and flavorful soup that supports your health goals.

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  • Cauliflower and Leek Soup

    Heart Healthy Cauliflower and Leek Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    Roasted leeks and cauliflower plus a touch of coconut milk make this soup smooth, creamy, and utterly comforting. With just 67 calories per bowl and no dairy, it’s a guilt-free treat perfect for any diet.

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  • Low Sodium Tomato Soup

    Low Sodium Tomato Soup
    Photo Credit: Adobe Stock
    30 mins

    A soothing bowl of bright roasted tomatoes and garlic blends into a velvety, flavor-rich soup that doesn’t rely on heavy cream. With its heart healthy makeover and smart sodium swap, it’s a comforting pick that delivers plenty of flavor for only 95 calories per serving.

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  • Asian Mushroom Soup

    Asian Mushroom Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This elegant soup brings together shiitake and baby bella mushrooms, a splash of fresh ginger, and low-sodium broth for an umami-rich experience you’ll savor. At just 55 calories per serving, it’s a light yet satisfying option when you want big taste without many calories.

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  • Cold Zucchini Soup

    Healthy Cold Zucchini Soup
    Photo Credit: Getty Images

    This chilled soup features fresh zucchini, light cream cheese and low-sodium broth for a smooth, cool and refreshing experience. With only 95 calories per serving, it’s a delicious way to enjoy something light that fills you up and satisfies.

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  • Low Sodium Bone Broth

    Low Sodium Bone Broth
    Photo Credit: Adobe Stock
    385 mins

    This rich home-made bone broth simmered with carrots, celery and ginger offers deep savory flavor with minimal calories. At just 45 calories per cup, it’s a smart base to use when making meals or can be enjoyed on its own when you want something warm but light.

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Tips for Making Low Calorie Soups That Taste Amazing

Creating a great-tasting low calorie soup doesn’t mean sacrificing flavor. These tips can help you build healthy soup recipes that are rich and balanced, while helping you meet your nutrition goals:

  • Start with broth, not cream. Broth-based soups are naturally lighter but still satisfying. Choose low-sodium chicken, beef, or vegetable broth as a flavorful base.
  • Load up on vegetables. Add texture and color with ingredients like carrots, spinach, zucchini, or mushrooms. The fiber and nutrients make the soup filling without piling on calories.
  • Add lean proteins. A little chicken breast, turkey, tofu, beans, or lentils can turn a light soup into a high protein low calorie soup recipe that helps curb hunger.
  • Flavor smartly. Use herbs, spices, garlic, onion, or a squeeze of lemon juice to add depth instead of relying on salt.
  • Thicken naturally. For a creamy texture, blend in cooked cauliflower, white beans, or pureed vegetables instead of heavy cream.
  • Watch portion sizes. Even low calorie soups can add up if you go back for seconds. Pair your soup with a small salad or piece of whole-grain bread for a balanced meal.
  • Make extra and freeze. Soup freezes beautifully, so you can make a big batch and have quick, healthy meals ready any time.

These simple techniques make it easy to enjoy the richness of comfort food while keeping calories in check.

More Healthy Soup Recipes

Soups are one of the easiest and most comforting ways to eat healthy. When made with fresh ingredients and a few smart swaps, low calorie soup recipes under 100 calories can help you feel satisfied, nourished, and in control of your health goals.

If you’re looking for other healthy soup recipes to fit in a weight loss plan, don’t miss this collection of high protein soup recipes for weight loss. We also have delicious heart healthy soups, low sodium soups, and gluten free soups to choose from.

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