Soup May Be Low in Calories, But Why Could It Still Make You Gain Weight?

Soup toppings like soup nuts and croutons are popular, but they can add significant calories to your bowl without really satisfying hunger. For instance, a 30-gram serving of soup nuts or croutons contains between 140 to 150 calories. Much of these calories come from saturated fats and simple carbs, giving these toppings a higher calorie density compared to other foods without offering much nutritional benefit.

Croutons, for example, are made from bread that's fried or baked in oil, with about 54% of their calories coming from fat. Additionally, soup nuts are rich in processed carbs that are quickly absorbed, potentially causing a rapid blood sugar rise and making you hungry sooner.

Beyond the calorie load, these additions add little to fiber or protein intake, reducing their contribution to feeling full and satisfied. Nutrition studies highlight the importance of choosing toppings with more nutritional value, like fresh vegetables or roasted nuts, which provide many nutrients without significantly increasing soup's calorie count.

If you're aiming to maintain caloric balance while eating filling and nutritious foods, it's recommended to avoid high-calorie toppings like soup nuts and croutons in favor of healthier alternatives. This way, you can enjoy a healthy and satisfying soup without worrying about unnecessary extra calories.

Instead of store-bought toppings, you can enhance your soup in healthier ways. Adding roasted vegetable cubes or baked chickpeas or pumpkin seeds can provide natural crunch along with nutritional benefits. Spices like cumin, sweet paprika, or za'atar can enrich the flavor without adding extra calories.