Protein-rich soups are a simple way to boost your daily intake and stay satisfied longer. While soup is often seen as a light meal, certain recipes deliver substantial protein alongside fiber, making them ideal for weight management and overall health. However, sodium content can be a hidden concern, so choosing wisely is key.
1. Split Pea and Ham Soup: A Classic Powerhouse
Split pea and ham soup is a surprisingly potent source of protein, offering 14.2 grams per cup. The combination of pork and split peas delivers both animal and plant-based protein. Beyond protein, a single serving provides 8.4 grams of fiber, which promotes fullness and aids digestion.
The caveat? Many pre-made or canned versions are loaded with sodium—up to 27% of the daily recommended limit per cup. Opting for homemade allows control over salt levels.
2. Black Bean Soup: Nutrient-Dense and Filling
Black bean soup is a vegan-friendly option packing 9.6 grams of protein per cup. The soup also provides 10.2 grams of fiber, which aids satiety and helps regulate blood sugar.
Beyond protein and fiber, black bean soup is rich in essential minerals like iron (12-28% of daily needs) and potassium. Again, sodium levels can vary significantly—from 9% to 27% of your daily intake depending on the recipe.
3. Pasta e Fagioli: Italian Comfort with a Protein Boost
Pasta e fagioli (pasta and beans) typically contains kidney, white, or great northern beans, plus small pasta shapes. A cup yields roughly 8 grams of protein, though this varies based on bean type and added meat like pork or beef.
This soup provides a solid 28 grams of carbohydrates per serving. Store-bought versions may contain added sugars and excessive sodium, so homemade is preferable.
4. Lentil Soup: A Vegetarian Staple
Lentil soup is a protein-rich vegetarian choice, delivering 9.7 grams per cup. Lentils are also a nutritional powerhouse, providing 9.4 grams of fiber (28-43% of daily needs) alongside iron, potassium, and magnesium.
As with other soups on this list, sodium content can be high—up to 27% of the daily limit in store-bought varieties.
5. Beef Barley Soup: Hearty and Satisfying
Beef barley soup combines protein from beef with the complex carbohydrates of barley, resulting in 8.2 grams of protein per cup. Many recipes include additional vegetables like carrots, celery, peas, or tomatoes, further increasing nutrient density.
While providing 142 calories and 16.3 grams of carbs, it also typically contains about a quarter of your daily recommended sodium intake.
Choosing wisely is crucial. High-protein soups can be a healthy staple, but always check labels for sodium content. Homemade versions allow you to tailor the recipe to your nutritional needs, ensuring a satisfying and wholesome meal.
