The 8 Healthiest Fast-Food Soups

Soup season is here again this year. In an ideal world, we would all have enough time to wear our most comfortable fits and make a big pot of homemade soup on the stove. But in your busy life, finding time to make soup at home can seem impossible.

So, if you’re craving some cool, comforting food but don’t have the time, you might want to head to the drive-thru. Although low-sodium soup options are difficult to obtain at most popular fast food restaurants, there are several soup options that meet nutritional standards in terms of total calories, protein, fat, and fiber. We asked nutritionists to share their favorite healthiest fast food soups. And here’s what they suggested.

8 Healthiest Fast Food Soups

1. Wendy’s Chili

Wendy’s may be known for its burgers, but when it comes to healthier soup options, chili stands out. reason? fiber! “Dietary fiber is a nutrient that we don’t get enough of in our overall diet, but getting fiber from fast food restaurants can be especially difficult,” he says. Patricia Kolesa, MS, RDNFounder of Dietitian Dish LLC. Wendy’s chili contains 6 grams of fiber per serving.

The downside is that one serving of this chili provides 40% of your recommended daily limit of sodium, so keep that in mind when choosing food for the rest of the day. “People with high blood pressure or cardiovascular disease may benefit from a moderate amount of Wendy’s chili,” Kolesa says.

2. Zoup’s Frontier Seven Bean Soup

When the cold weather returns, I often go to Zoup, which has a wide variety of soups on the menu. In fact, there are so many soups on the menu here that are packed with the power duo of fiber and protein that it was hard to choose just one healthier option. But Frontier Seven Bean Soup stands out because it’s loaded with beans (an underrated nutrient), a whopping 20 grams of fiber, 24 grams of plant-based protein, and contains no saturated fat. It was. The only downside is that this soup contains more than 60% of your recommended daily limit of sodium.

3. El Pollo Loco’s Chicken Tortilla Soup

For those looking for some warming spice, try El Pollo Loco’s Chicken Tortilla Soup. This was a nutritionist favorite for several reasons. “A small but satisfying 14 grams of protein and just 1.5 grams of saturated fat. If you choose to add crispy tortilla strips, the saturated fat increases to just 3 grams.” Heidi McIndu, MS, RDregistered dietitian, author, and media spokesperson. Additionally, the sodium content of this soup is lower (though still high) than many other fast food soups.

4. Potbelly’s Garden Vegetable Soup

Not in the mood for a salad but need to add more vegetables to your diet? Try pairing your sandwich with Potbelly’s Garden Vegetable Soup. This low-calorie soup isn’t filling enough to serve as a main dish, but it provides just 110 calories and 4 grams of fiber. Adding a cup of this soup to your lunch order will get you closer to reaching your daily fiber goal. One serving of garden vegetable soup provides about half the recommended daily limit of sodium, so be sure to pair this pick with a low-sodium sandwich or salad.

5. Quiznos Chili

If you’re craving chili, your first instinct probably won’t be to go to Quiznos. However, this sandwich shop has chili on the menu, which is a healthier option if you’re in the mood for something to warm you up. It’s less than 300 calories and provides 15 grams of protein and 2 grams of fiber. It is considered a high-sodium food, containing more than 800 milligrams of sodium per serving, which is much lower than other fast food soups. This chili also contains a bit more saturated fat, so depending on your nutritional needs, we recommend not adding cheese on top.

6. Panera’s Homestyle Chicken Noodle Soup

When it comes to healthier fast food options, Panera is always at the top of the list because it offers a wide selection of healthy sandwiches and salads. It is famous for its “you pick two,” which allows you to combine soup and half of a salad or sandwich to create a balanced meal. When choosing your soup, choose the classic chicken noodle soup. “This soup has only 1 gram of saturated fat and 14 grams of protein. However, it is quite high in sodium.” Alyssa Smolen, MS, RDNMedia and Community Nutritionist. Since this soup lacks essential nutrients, she recommends pairing the soup with a salad to increase the fiber in your diet.

7. Culver’s Vegetable Beef Soup

Satisfy your hearty soup cravings by ordering Culver’s Vegetable Beef Soup. This soup contains many of the ingredients you would look for in a healthier soup option. A medium serving provides 2 grams of fiber and 8 grams of protein, all under 200 calories. This soup is perfect when you’re craving chili peppers. It has a similar flavor profile but is lower in saturated fat than the chili options on this list. This is lower in calories, so you’ll want to pair it with another side dish for a filling meal.

8. Chick-fil-A chicken noodle soup

The long lines at Chick-fil-A are proof of that. This fast food restaurant is a favorite of many. While most people may frequent the drive-thru for a fried chicken sandwich, they also offer several soup options. I recommend ordering the chicken noodle soup. This chicken soup is low in calories and saturated fat, and contains 10 grams of satiating protein. It’s low in fiber, so pair it with a side salad or kale crunch salad to round out your meal. Like other fast food soups, this soup is quite high in sodium, so keep that in mind when planning your meals for the rest of the day.

Nutrition and health considerations

Don’t see your favorite fast food restaurant on the list? Don’t worry. Keep some of these guidelines in mind when choosing the best soup option for your nutritional needs.

consider calories

For anyone trying to maintain or lose weight, calories are one piece of the puzzle. When looking at the total calories for a bowl of soup on a menu, consider whether you plan to enjoy it as a side dish or a main dish.

look at the ingredients

Ingredients also determine the calorie and saturated fat content. Choose soups that are cream-based or loaded with cheese or bacon, as they are often high in calories as well as saturated fat.

Focus on sodium

Unfortunately, fast food is notorious for being high in sodium. Choosing soups that are low in sodium (ideally less than 20% of your daily sodium limit) is especially important for people with diabetes or high blood pressure. On the other hand, it’s nearly impossible to find fast food soups that actually meet the recommended sodium intake guidelines. Our best advice is to stick with the lowest sodium foods you can find, adjust your sodium intake for the rest of your meals accordingly, and drink plenty of water.

Prioritize fiber

Finally, regarding dietary fiber, Aim for soup options that have at least 2 to 3 grams of fiber in side soups, or at least 5 grams of fiber in main dish soups. Soups containing vegetables, beans, and lentils are usually rich in fiber. Otherwise, pair your soup with a side salad or sandwich with whole grains and vegetables to boost the fiber content of your meal.

conclusion

Craving a comforting meal but don’t have the time? There may be a fast food soup option that fits your health goals. I admit that it’s very difficult to find something that’s low in sodium, but you might be surprised at how many options are low in calories and fat while being high in fiber and protein. Before you head to the drive-thru, check out our nutritionist’s list of the healthiest fast food soups. Then throw on your coziest sweats and grab a spoon!