Soup Wars: Chicken vs. Tomato – A Nutritional Deep Dive

As Americans reach for comfort foods during National Soup Month this January, the age-old debate between chicken soup and tomato soup takes center stage. These popular choices offer warmth and nostalgia, but their nutritional profiles can vary dramatically depending on ingredients and preparation methods. Two nutrition experts weigh in on the health benefits and considerations of each beloved soup, revealing that the seemingly simple decision between these comfort classics actually involves nuanced nutritional considerations. Whether you’re fighting a cold or simply seeking comfort in a bowl, understanding what’s behind these soups can help you make choices aligned with your health goals.

Chicken soup has earned its reputation as “Jewish penicillin” or “grandma’s medicine” for good reason. According to Michelle Routhenstein, a New York-based cardiology dietitian, a standard one-cup serving typically contains between 100-150 calories and packs a respectable protein punch with about 6-10 grams per serving. This protein content gives chicken soup a notable advantage in creating satiety and supporting muscle maintenance. Beyond basic macronutrients, homemade versions deliver B vitamins and immune-supporting zinc. Some research suggests chicken soup may actually help ease cold symptoms through mild anti-inflammatory effects that can reduce nasal congestion. The soup’s warm broth can also help with hydration and throat soothing when you’re under the weather. However, this comfort food comes with an important caveat—sodium content can range dramatically from 500 to over 1,500 milligrams per serving, potentially contributing to blood pressure concerns for sensitive individuals. Both nutrition experts emphasize the importance of checking labels when buying commercially prepared options, recommending versions with under 500 milligrams of sodium per serving and minimal additives.

Tomato soup presents a completely different nutritional profile while delivering comparable comfort. Vandana Sheth, a California-based plant-based dietitian and diabetes expert, notes that a cup serving typically provides between 70-150 calories depending on whether it’s broth-based or cream-based. While tomato soup generally contains less protein than its chicken counterpart, it compensates with an impressive array of antioxidants and micronutrients. The standout nutritional hero in tomato soup is lycopene, a powerful antioxidant that gives tomatoes their vibrant red color. Routhenstein highlights research showing lycopene “may help with reducing inflammation, heart disease and immune health,” and notes studies suggesting it may even play a role in reducing prostate cancer risk. The soup also delivers meaningful amounts of vitamins A and C, supporting eye health and immunity, alongside potassium for heart health. Like chicken soup, commercially prepared tomato soup requires label scrutiny, as sodium can range from 400-900 milligrams per serving, and many varieties contain added sugars that contribute little nutritional value.

The health benefits of each soup depend significantly on preparation methods and ingredients. For chicken soup, the nutritional profile improves dramatically when made with lean chicken, an abundance of vegetables, and light broth rather than cream or excessive salt. The protein content makes it particularly satisfying, potentially aiding weight management by creating fullness with relatively few calories. For tomato soup, the health equation changes when cream becomes a major ingredient, significantly increasing saturated fat content while diluting the concentration of beneficial tomato compounds. Sheth recommends looking for packaged versions where whole tomatoes comprise the majority of ingredients, maximizing nutrient density. Both experts emphasize that homemade versions of either soup allow for superior control of sodium, added sugars, and ingredient quality. The freshness of ingredients and cooking methods also impact nutritional value—slow simmering vegetables in chicken soup preserves nutrients, while cooking tomatoes actually enhances lycopene absorption compared to raw tomatoes.

When forced to choose a nutritional winner, the experts offered nuanced perspectives. Routhenstein gave a slight edge to tomato soup, emphasizing its exceptional antioxidant content, particularly lycopene, which has been linked to multiple health benefits including potential cancer risk reduction. However, she emphasized that preparation makes a critical difference—cream-based tomato soup loses much of its nutritional advantage. Sheth took a more balanced approach, noting that both soups can fit well into a healthy diet when chosen carefully. She highlighted chicken soup’s superior protein content as beneficial for satiety and muscle maintenance, while acknowledging tomato soup’s antioxidant advantages. Her practical solution for tomato soup’s protein limitation was simple: pair it with a protein-rich side dish for a more balanced meal. Both experts agreed that sodium levels represent the most significant nutritional concern for commercially prepared versions of either soup, with some products containing nearly a full day’s recommended sodium in a single serving.

The ultimate conclusion in the chicken versus tomato soup debate isn’t about declaring a single winner but understanding how to maximize the benefits of whichever you prefer. Both experts recommend prioritizing homemade versions whenever possible, giving you complete control over ingredients, sodium levels, and preparation methods. When purchasing pre-made soups, careful label reading becomes essential—look for options with under 500mg sodium per serving, minimal added sugars, and ingredient lists dominated by whole foods rather than additives. Consider your individual nutritional needs and health goals when choosing—someone needing more protein might benefit from chicken soup, while someone focused on antioxidant intake might lean toward tomato. The good news is that either soup, when thoughtfully prepared or selected, can provide both comfort and nutrition during winter months. As Sheth summarizes, “Choose versions with no added sugars, minimal saturated fat and lower sodium to keep them healthy. When able, enjoy homemade or minimally processed options with fresh vegetables, lean protein and other fiber-rich options.”