Soup is one of the most comforting and versatile meals, but when you’re following a low-carb diet, finding the right soup can be tricky. Many soups contain hidden carbohydrates from ingredients like potatoes, rice, or thickening agents. So, which soup is lowest in carbs? In this guide, we’ll explore everything you need to know about low-carb soups—from the best store-bought options to homemade recipes that fit keto, diabetic, and weight-loss diets.
By the end of this article, you’ll understand what makes a soup low in carbs, how to make your own at home, and which store-bought soups fit the bill. Whether you’re following a keto diet, managing diabetes, or just cutting down on carbs, this guide will help you find the perfect bowl of soup without the guilt.
Table of Contents
Understanding Low-Carb Soups
What Does “Low-Carb” Mean?
A low-carb soup is a soup that contains minimal carbohydrates per serving—typically under 10 grams of net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates.
Carbohydrates are found in starchy vegetables (like potatoes and corn), legumes, and grains, all of which can sneak into soups. Low-carb soups focus on protein-rich and fiber-filled ingredients while avoiding unnecessary fillers that spike blood sugar.
The Importance of Low-Carb Soups in Diets
Low-carb soups are beneficial for several reasons:
- Keto-friendly: They help keep your body in ketosis, where fat is burned for energy instead of carbohydrates.
- Diabetes management: They prevent blood sugar spikes, making them a great option for people with diabetes.
- Weight loss: Since they’re often packed with fiber and protein, they keep you full without the extra carbs.
- Better digestion: Many low-carb soups are rich in gut-friendly ingredients like bone broth and non-starchy vegetables.
How Soups Fit into Keto, Low-Carb, and Diabetes Diets
A soup’s carb count depends largely on its ingredients. Here’s how different diets approach soup consumption:
- Keto diet: Prioritizes high-fat, moderate-protein, and low-carb ingredients. Popular keto soups include cream-based soups with cheese, heavy cream, and bone broth.
- Low-carb diet: More flexible than keto, allowing for slightly higher carb intake from vegetables like carrots, onions, and tomatoes.
- Diabetes-friendly diet: Focuses on low-glycemic ingredients like leafy greens, zucchini, and cauliflower while avoiding sugar-heavy broths and sauces.
Understanding these basics sets the foundation for finding the best low-carb soup options. Next, we’ll explore what makes a soup truly low in carbs and which ingredients to look for (and avoid).
What Makes a Soup Low in Carbs?
Key Ingredients That Keep Carbs Low
If you’re wondering, which soup is lowest in carbs?, it all comes down to the ingredients. Low-carb soups focus on protein-rich, fiber-packed, and nutrient-dense ingredients while avoiding starchy fillers. Some of the best low-carb soup ingredients include:
- Broth-based bases – Chicken, beef, or vegetable broth with no added sugars or thickening agents.
- Low-carb vegetables – Leafy greens, cauliflower, zucchini, mushrooms, and bell peppers add bulk without excessive carbs.
- Healthy fats – Cream, butter, olive oil, and coconut milk enhance flavor while keeping carbs minimal.
- Proteins – Chicken, beef, fish, pork, tofu, and eggs add substance and keep you full.
- Herbs and spices – Garlic, onion powder, turmeric, and basil enhance flavor without extra carbs.
Common High-Carb Ingredients to Avoid in Soups
While some soups seem healthy, they often contain hidden carbohydrates that spike blood sugar. Avoid the following when looking for a truly low-carb soup:
- Starchy vegetables – Potatoes, carrots, peas, and corn add unnecessary carbs.
- Beans and legumes – While protein-rich, beans (black beans, kidney beans, chickpeas) have a high carb count.
- Noodles, rice, and pasta – These are major culprits in traditional soups, adding excessive carbs per serving.
- Thickening agents – Flour, cornstarch, and potato starch increase the carb count significantly.
How to Calculate Carbs in a Soup
Understanding how many carbs are in a soup is crucial for those following a low-carb or keto diet. Here’s how to check the carb count:
- Look at the nutrition label – If buying pre-made soup, check the total and net carbs (total carbs – fiber).
- Use a nutrition calculator – Online tools can help you determine the exact carb count of homemade soups.
- Portion control matters – A soup that’s low in carbs per serving can quickly become high-carb if eaten in large amounts.
By choosing the right ingredients and avoiding carb-heavy additives, you can enjoy delicious soups without breaking your low-carb goals.
The Best Low-Carb Soups to Try
Top 10 Low-Carb Soup Options
If you’re still asking which soup is lowest in carbs?, here’s a list of some of the best options:
- Kettle & Fire Spicy Cauliflower Soup – Packed with healthy fats and fiber, this keto-friendly soup is creamy and satisfying.
- Progresso Broccoli Cheese with Bacon – A store-bought option that’s rich in flavor and low in net carbs.
- Zuppa Toscana with Cauliflower and Kale – A keto spin on the Italian favorite, replacing potatoes with cauliflower.
- Cream of Mushroom Soup (Low-Carb Version) – Uses heavy cream instead of flour for a smooth, keto-approved soup.
- Chicken and Vegetable Soup – Made with zucchini, spinach, and bone broth, this soup is light yet nourishing.
- Keto Cheeseburger Soup – Loaded with ground beef, cream, and cheddar cheese for a rich, low-carb meal.
- Cream of Broccoli Soup – Uses butter, cream, and cheese to create a creamy consistency without flour.
- Cabbage and Sausage Soup – A hearty option with minimal carbs, packed with protein and fiber.
- Egg Drop Soup – A classic Asian soup made with eggs, broth, and minimal carbs.
- Thai Coconut Chicken Soup (Tom Kha Gai) – Coconut milk, lime, and chicken create a flavorful, low-carb dish.
What Makes These Soups Low in Carbs?
Each of these soups is low-carb because they focus on protein, healthy fats, and fiber while avoiding carb-heavy fillers. Some key characteristics:
- Broth-based over cream-based – Many low-carb soups use a broth base or a high-fat dairy alternative.
- No thickening agents – Instead of flour or cornstarch, these soups rely on cream, cheese, or blended vegetables.
- Minimal starchy vegetables – Replaces potatoes with cauliflower, zucchini, or leafy greens.
Where to Find or Buy These Soups
- Grocery stores – Look for keto or low-carb soup brands in the canned soup aisle.
- Online retailers – Amazon and specialty health food stores carry low-carb soups in bulk.
- Homemade recipes – You can make many of these soups at home using keto-friendly ingredients. For more ideas, check out this guide on the best broths for the carnivore diet.
Choosing the right soup makes all the difference in maintaining a low-carb lifestyle. Whether buying or making your own, these options provide plenty of delicious variety.
How to Make Low-Carb Soup at Home
Essential Ingredients for Homemade Low-Carb Soups
Making low-carb soup at home is one of the best ways to control ingredients and keep carb counts in check. To create a nutritious and flavorful soup, focus on these key ingredients:
- Broth or stock – Choose homemade or store-bought options with no added sugars or starches.
- Protein sources – Chicken, beef, seafood, tofu, or eggs add substance and keep you full.
- Low-carb vegetables – Cauliflower, spinach, mushrooms, zucchini, bell peppers, and leafy greens are great choices.
- Healthy fats – Butter, olive oil, coconut milk, and heavy cream enhance richness while maintaining low carb content.
- Herbs and spices – Garlic, ginger, turmeric, thyme, and basil add depth without carbs.
Tips for Reducing Carbs in Your Favorite Soups
Many classic soups contain high-carb ingredients like potatoes, rice, or pasta, but you can modify them with these simple swaps:
- Replace potatoes with cauliflower – This works well in chowders and stews.
- Use zucchini noodles instead of pasta – A perfect option for chicken noodle soup.
- Opt for heavy cream instead of flour-based thickeners – This keeps soups creamy without extra carbs.
- Blend vegetables for thickness – Instead of using flour, puree cooked cauliflower or zucchini.
Basic Recipe: Creamy Low-Carb Cauliflower Soup
If you’re searching for which soup is lowest in carbs, this creamy cauliflower soup is a great option. It’s easy to make, packed with nutrients, and naturally low in carbs.
Ingredients:
- 1 medium head of cauliflower, chopped
- 2 cups chicken or vegetable broth
- 1/2 cup heavy cream
- 2 tbsp butter
- 2 cloves garlic, minced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup shredded cheese (optional for extra creaminess)
Instructions:
- In a pot, melt butter over medium heat and sauté garlic until fragrant.
- Add cauliflower and broth, then simmer until cauliflower is soft (about 15 minutes).
- Blend the soup until smooth using an immersion blender.
- Stir in heavy cream, salt, and pepper, then let it simmer for another 5 minutes.
- Add cheese, stir until melted, and serve warm.
This soup is not only delicious but also keto-friendly and low in carbs!
Store-Bought vs. Homemade Low-Carb Soups
Pros and Cons of Buying vs. Making Your Own Soup
While homemade soups give you complete control over ingredients, store-bought options can be convenient. Let’s weigh the pros and cons of both:
Homemade Low-Carb Soups
✅ Pros:
- Customizable ingredients and flavors
- No hidden sugars or preservatives
- Typically lower in carbs than store-bought versions
❌ Cons:
- Takes more time to prepare
- Requires fresh ingredients and kitchen tools
Store-Bought Low-Carb Soups
✅ Pros:
- Quick and easy for busy schedules
- Long shelf life for pantry storage
- Many keto and diabetic-friendly options are available
❌ Cons:
- May contain hidden sugars, starches, or preservatives
- Often more expensive than homemade soups
How to Choose the Best Low-Carb Soup at the Store
If you opt for store-bought soups, follow these guidelines to ensure you’re getting a truly low-carb option:
- Check the label – Look for soups with 10g or fewer net carbs per serving.
- Avoid starch-based thickeners – Ingredients like flour, cornstarch, or potato starch increase carb counts.
- Watch for added sugars – Some soups use sugar to enhance flavor, so always read the ingredient list.
- Go for protein-rich options – Chicken, beef, or seafood-based soups help keep you fuller for longer.
Best Low-Carb Soup Brands Available Online and In Stores
If you’re looking for pre-made low-carb soup, consider these highly-rated brands:
- Kettle & Fire – Specializes in keto-friendly bone broth soups.
- Progresso Light Soups – Some varieties have lower carbs than regular options.
- Pacific Foods – Offers organic, gluten-free soups with minimal carbs.
- Homemade-Inspired Brands – Some brands mimic homemade recipes with clean ingredients.
For more delicious homemade recipes, check out this guide on soups you can eat on the carnivore diet.
Low-Carb Soup and Weight Loss
How Low-Carb Soups Support Weight Loss Goals
If you’re trying to lose weight, adding low-carb soup to your diet can be a game changer. These soups are typically high in protein and healthy fats, which help keep you full longer, reducing the urge to snack. Additionally, they often contain fiber-rich vegetables that aid digestion and promote gut health.
But which soup is lowest in carbs and best for weight loss? Ideally, you should choose broth-based soups with lean proteins and non-starchy vegetables. Avoid soups thickened with flour, potatoes, or dairy if you’re aiming for the lowest-calorie and lowest-carb option.
Some of the best low-carb soups for weight loss include:
- Bone broth soup – High in protein and collagen, great for satiety.
- Egg drop soup – Simple, nutritious, and extremely low in carbs.
- Vegetable and chicken soup – Packed with vitamins, fiber, and lean protein.
- Cabbage soup – A classic weight-loss soup with very few carbs.
Best Times to Eat Low-Carb Soup for Maximum Benefits
Timing matters when it comes to maximizing the benefits of a low-carb soup. Here’s when to enjoy it for the best results:
- Before meals – Starting with soup can help you eat less overall.
- As a main course – A hearty low-carb soup with protein and fats can replace an entire meal.
- At dinner – Eating light at night helps with digestion and reduces late-night cravings.
Incorporating low-carb soups into your meal plan is a simple way to support weight loss while maintaining energy and satisfaction.
FAQs – People Also Ask
Which soup has the lowest amount of carbs?
The lowest-carb soups are those made with clear broths and minimal starchy ingredients. Some of the best options include:
- Bone broth – Virtually zero carbs, high in collagen.
- Egg drop soup – Typically under 2g net carbs per serving.
- Chicken broth soup with leafy greens – Less than 5g net carbs per bowl.
- Zucchini or cauliflower-based soups – Creamy, yet low-carb alternatives to potato soup.
If you’re wondering which soup is lowest in carbs at the store, look for soups with less than 5g net carbs per serving and no added starches.
Can I eat canned soup on a low-carb diet?
Yes, but you need to be careful. Many canned soups contain added sugars, starches, or high-carb vegetables. To stay on track:
- Check the nutrition label – Look for net carbs and hidden sugars.
- Choose broth-based soups – Avoid soups with rice, noodles, or beans.
- Opt for keto-friendly brands – Brands like Kettle & Fire and Progresso offer low-carb choices.
Homemade soup is always the safest bet, but if you’re in a pinch, go for canned soups with clean ingredients and low net carbs.
What are the best vegetables for a low-carb soup?
Not all veggies are created equal when it comes to carb content. The best low-carb vegetables for soup include:
- Cauliflower – A perfect swap for potatoes.
- Zucchini – Great for texture without the carbs.
- Spinach and kale – High in nutrients, low in carbs.
- Mushrooms – Adds umami flavor with minimal carbs.
- Celery and bell peppers – Crunchy and flavorful without spiking blood sugar.
Avoid starchy vegetables like carrots, corn, and peas, which can add unnecessary carbs to your soup.
How do I make a creamy soup without adding too many carbs?
Traditional creamy soups use flour and milk, which increase the carb count. Instead, try these low-carb thickening methods:
- Heavy cream – Adds richness with minimal carbs.
- Blended cauliflower – Creates a smooth, thick texture.
- Egg yolks – A natural thickener used in keto cooking.
- Cheese or cream cheese – Boosts flavor and texture without extra carbs.
If you love creamy soups but want to keep them low in carbs, these methods can help you enjoy rich, satisfying soups without the guilt.
Customizing Low-Carb Soups to Your Diet
Adjusting Low-Carb Soups for Keto, Paleo, and Vegan Diets
Not all low-carb soups fit every diet. The good news? You can tweak your soup recipes to match your specific dietary needs while keeping them carb-friendly.
For a Keto Diet
- Increase healthy fats like butter, heavy cream, or coconut milk.
- Use bone broth for added collagen and nutrients.
- Add cheese and eggs to boost fat content and richness.
For a Paleo Diet
- Stick to natural ingredients, avoiding processed dairy.
- Use coconut cream instead of heavy cream for creaminess.
- Include grass-fed meats and organic vegetables to align with Paleo principles.
For a Vegan Low-Carb Diet
- Replace animal-based broths with vegetable stock or coconut milk.
- Use nutritional yeast for a cheesy flavor without dairy.
- Add tofu, tempeh, or mushrooms for protein and texture.
Spices and Herbs to Enhance Flavor Without Carbs
One of the best ways to elevate a low-carb soup is by using bold herbs and spices. They add depth and complexity without increasing the carb count.
- Garlic and onion powder – Adds umami without the extra carbs from fresh onions.
- Turmeric and ginger – Provides anti-inflammatory benefits.
- Basil, oregano, and thyme – Perfect for Italian or Mediterranean-inspired soups.
- Paprika and cayenne – Gives a smoky or spicy kick.
With these customizations, you can make your soup fit your diet while keeping it flavorful and satisfying.
Common Mistakes When Making Low-Carb Soup
Using Hidden High-Carb Ingredients
Many soups seem low in carbs until you check the ingredient list. Some common culprits that add unnecessary carbs include:
- Thickening agents – Flour, cornstarch, and potato starch can sneak in extra carbs.
- Store-bought broth – Some broths contain added sugars, so always check the label.
- Condensed soups – These often contain flour, sugar, or starch.
When in doubt, always choose homemade broth or carefully read ingredient labels.
Not Balancing Macros Properly
Just because a soup is low in carbs doesn’t mean it’s balanced. Here’s how to fix common mistakes:
- Too little protein – Add shredded chicken, ground beef, or tofu for satiety.
- Not enough fat – If you’re on keto, include butter, cream, or coconut oil to stay in ketosis.
- Lack of fiber – Use low-carb vegetables like cauliflower, zucchini, and leafy greens to keep digestion healthy.
Overcomplicating the Recipe
One of the best things about low-carb soup is its simplicity. Many people make the mistake of adding too many ingredients, which can increase the carb count and make the recipe harder than it needs to be.
Instead, stick to 5-7 ingredients and focus on quality over quantity. A good low-carb soup only needs:
- A rich broth (chicken, beef, or vegetable)
- A protein source (chicken, beef, seafood, or tofu)
- Healthy fats (butter, olive oil, or coconut cream)
- A few low-carb veggies
- Seasonings and herbs
By keeping it simple, you’ll enjoy a flavorful, easy-to-make soup that fits your low-carb lifestyle.