The 8 Healthiest Fast-Food Soups

Soup season is here once again. In an ideal world, we would all have ample time to don our coziest fit and cook up a big pot of homemade soup on the stove. However, in the busyness of our day-to-day lives, finding the time to make soup at home can feel impossible.

So if the chill in the air has you craving comfort food but time is short, you may find yourself at the drive-thru. While low sodium soup options are hard to come by at most popular fast food restaurants, there are a few soup choices available that meet the mark on nutrition when it comes to total calories, protein, fat and fiber. We asked dietitians to share their favorite healthiest fast food soups and here’s what they suggested. 

The 8 Healthiest Fast-Food Soups

1. Wendy’s Chili

Wendy’s may be famous for their burgers, but the chili was a stand-out when it comes to healthier soup options. The reason? Fiber! “Fiber is a nutrient we don’t get enough of in our diets overall, but it can be especially difficult to get fiber from fast food restaurants,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. Wendy’s chili provides a great source of fiber with 6 grams per serving.

The downside is that one serving of this chili provides 40% of the recommended daily limit for sodium, so take that into account when making food choices the rest of the day. “Those with high blood pressure or cardiovascular conditions may want to consume moderate portions of Wendy’s chili,” says Kolesa.

2. Zoup!’s Frontier Seven Bean Soup

With the return of colder weather, Zoup!’s is the spot to frequent since they have a menu that offers a wide variety of soups. In fact, it was difficult to choose just one healthier option here since they have many soups on the menu that are high in the power-duo of fiber and protein. However, the frontier seven bean soup was a standout because it was packed with beans (an underrated powerhouse of nutrition), a whopping 20 grams of fiber, 24 grams of plant-based protein and no saturated fat. The only drawback is the sodium in this soup, which provides over 60% of the recommended daily limit.

3. El Pollo Loco’s Chicken Tortilla Soup

For those craving some spice to warm up from the inside out, try the chicken tortilla soup from El Pollo Loco. This one was a dietitian-favorite for a few reasons. “A small serving provides 14 grams of satisfying protein and only 1.5 g saturated fat. If you choose to add crispy tortilla strips, the saturated fat bumps up to just 3 grams,” says Heidi McIndoo, M.S. RD, a registered dietitian, writer and media spokesperson. Plus, the sodium content for this soup (while still high) is lower than many other fast food soups.

4. Potbelly’s Garden Vegetable Soup

Not in the mood for a salad, but need to add some veggies to your meal? Try pairing a sandwich with Potbelly’s garden vegetable soup. This low-calorie soup isn’t going to fill you up enough to be the main dish, but it does provide 4 grams of fiber for just 110 calories. Adding a cup of this soup to your lunch order can help get you closer to hitting the daily fiber target. Just make sure to pair this pick with a sandwich or salad that’s lower in sodium since one serving of the Garden Vegetable Soup provides about half of the recommended daily limit for sodium.

5. Quiznos’ Chili

If you are craving chili, heading to Quiznos likely isn’t your first instinct. However, this sandwich shop offers a chili on the menu that is a healthier option if you are in the mood for something to warm you up. For under 300 calories, you’ll score a filling 15 grams of protein and 2 grams of fiber. While it is considered a high-sodium food with more than 800 milligrams of sodium per serving, it is much lower than other fast food soups. This chili is a little higher in saturated fat as well so you may want to opt out of adding cheese on top, depending on your nutritional needs.

6. Panera’s Homestyle Chicken Noodle Soup

As far as healthier fast food options go, Panera has always been at the top of the list since it offers a variety of better-for-you sandwich and salad options. They are well-known for their “you pick two” which allows you to combine a soup with half a salad or half a sandwich to create a balanced meal. When you select a soup, opt for the classic chicken noodle soup. “This soup contains only 1 gram of saturated fat and 14 grams of protein; however it is quite high in sodium,” says Alyssa Smolen, M.S., RDN, a media and community dietitian. She recommends pairing the soup with a salad to up the fiber in your meal since this soup lacks this essential nutrient.

7. Culver’s Vegetable Beef Soup

Satisfy your craving for a hearty bowl of soup by ordering Culver’s vegetable beef soup. This soup offers many of the components we look for in a healthier soup option. In just a medium serving, you’ll score 2 grams of fiber and 8 grams of protein–all for under 200 calories. This soup is a great option if you are craving chili. It has a similar flavor profile but is lower in saturated fat than the chili options on this list. Since this one is lower in calories, you’ll want to pair it with another side to create a filling meal.

8. Chick-fil-A’s Chicken Noodle Soup

The long lines at Chick-fil-A speak for themselves–this fast food restaurant is a favorite for many. While most people may frequent their drive thru for the fried chicken sandwiches, they also offer a couple of soup options. We suggest ordering a cup of their chicken noodle soup. This chicken soup is low in calories and saturated fat while offering 10 grams of filling protein. Since it’s lacking in fiber, pair this with a side salad or kale crunch salad to round out the meal. Like other fast food soups, this one is quite high in sodium so keep that in mind when planning the rest of your meals for the day.

Nutrition and Health Considerations

Didn’t see your go-to fast food spot listed? Not to worry–just keep some of these guidelines in mind when selecting the best soup option that fits your nutrition needs:

Consider Calories

Calories are one piece of the puzzle for those trying to maintain or lose weight. When looking at the total calories in a serving of soup on the menu, consider if you’re planning to enjoy it as a side or your main dish.

Look at the Ingredients

Ingredients will also dictate the calorie and saturated fat content. Cream-based soups or those with lots of cheese or bacon are often higher in calories as well as saturated fat so opt for broth-based soups instead. 

Watch the Sodium

Unfortunately, fast food is notoriously high in sodium. Choosing soups that are lower in sodium (ideally less than 20% of your daily sodium limit) is important, especially for those with diabetes or high blood pressure. Finding a fast food soup that actually aligns with recommended sodium guidelines, on the other hand, is nearly impossible. Our best advice is to stick with the lowest sodium one that you can find and adjust your sodium intake for the rest of your meals accordingly, and drink plenty of water.

Prioritize Fiber

Finally, when it comes to fiber, aim for soup options that have at least 2 to 3 grams of fiber in a side soup or 5 grams of fiber for a main dish soup. Soups that include vegetables, beans or lentils are usually higher in fiber. Otherwise, pair your soup with a side salad or sandwich made with whole grains and added veggies to bump up the fiber content of the meal.

The Bottom Line

Craving comfort food but short on time? There may be a fast food soup option that aligns with your health goals. We admit that it is very difficult to find one that is low in sodium, but you might be surprised how many are lower in calories and fat while providing filling fiber and protein. Before hitting the drive thru, check out this list of the healthiest fast food soup picks according to dietitians. Then put on your coziest sweats and grab your spoon!