9 Healthy Fast Food Soups, According to Registered Dietitians

Beth Ann Mayer
·7-min read

As we make our way through winter, one food comforting food can be extra nutritious and warming: Soup! Soup can help you warm up fast. Speaking of which, plenty of fast food soups are on the chains' menus, especially this time of year.

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Perhaps surprisingly, registered dietitians say you can have a fast food soup and stay healthy, too. To help you make an informed choice, they shared their picks and general tips on choosing the best fast-food soup.

Related: It’s Soup Season! Here Are 21 of the Best High-Fiber Soup Recipes To Make for Dinner

9 Healthy Fast Foods Says, According to RDs

1. Wendy's Chili

Wendy's
Wendy's

Nutrition facts (small):

  • 290 calories

  • 12 grams of fat

  • 6 grams of fiber

  • 6 grams of sugar

  • 1,090 mg of sodium

  • 17 grams of protein

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Wendy's chili includes pinto and kidney beans, making it a fibrous pick. Jessie Anderson, MS, RD, CSSD, LD, ACSM EP-C, a registered dietitian with Top Nutrition Coaching, explains that fiber is essential for gut and metabolic health and sustaining energy. Anderson says it's also a good source of protein and rich in iron, an essential nutrient for red blood cells and immune health. However, she cautions that the trans fat count is high—even in the small size—which can contribute to high cholesterol if consumed consistently. Also, it contains 1,090 mg of sodium, nearly all of what the American Heart Association recommends ideally consuming daily (1,300 mg). 

2. Panera homestyle chicken noodle soup

Panera
Panera

Nutrition facts (bowl):

  • 180 calories

  • 4.5 grams of fat

  • 1 gram of fiber

  • 4 grams of sugar

  • 1,560 mg of sodium

  • 14 grams of protein

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Chicken noodle soup is a quintessential blustery and sick-day choice. You can find versions of it on fast-food soup menus. Panera's homestyle chicken noodle recipe makes it one of the best fast food soup choices. Anderson says it's lower in calories, saturated fat, trans fats and added sugars than other choices at chains. However, she cautions that all sizes are high in sodium and low in fiber. She recommends avoiding the bread-bowl option, which is carb-heavy, unless you're highly active or have been instructed to consume high amounts of daily calories.

3. Z! Eats hearty vegetable beef soup

Z! Eats
Z! Eats

Nutrition facts (12-ounce bowl):

  • 200 calories

  • 8 grams of fat

  • 3 grams of fiber

  • 6 grams of sugar

  • 1,460 mg of sodium

  • 11 grams of protein

Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest, says the vegetables provide fiber (though she'd prefer to see more than 3 grams of it). Though health experts often pan beef, she says this soup from Z! Eats is a good source of protein and is low in saturated fat. However, it's sodium-packed.

4. Chick-fil-A chicken tortilla soup

Chick-fil-A
Chick-fil-A

Nutrition facts (cup):

  • 350 calories

  • 11 grams of fat

  • 18 grams of fiber

  • 4 grams of sugar

  • 1,110 mg of sodium

  • 25 grams of protein

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Is it worth getting this seasonal, limited-time Chick-fil-A's fast food soup while it's hot (as in, available)? Balls loves that it's high in fiber and protein, but isn't a fan of all the sodium. If you choose this chicken tortilla soup, you'll want to monitor your salt intake for the rest of the day.

Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump

5. Pret a Manger roasted veggie harvest soup

Pret a Manger
Pret a Manger

Nutrition facts (small): 

  • 220 calories

  • 14 grams of fat

  • 4 grams of fiber

  • 7 grams of sugar

  • 2.3 grams of sodium

  • 2 grams of protein

Just the name "roasted harvest veggie soup" sounds warm and healthy. Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews, raves that this fast food soup from Pret is loaded with veggies, giving you fiber and vitamins. It's also a lighter choice because of the lower fat and total calories. It's accessible to vegans, too, because it doesn't have dairy. That said, like other options on this list, the sodium content is high for even a small serving, and the low protein may leave you craving more food.

6. Potbelly’s garden vegetable soup

Potbelly's
Potbelly's

Nutrition facts (cup): 

  • 110 calories

  • 0 grams of fat

  • 4 grams of fiber

  • 6 grams of sugar

  • 1,200 mg of sodium

  • 4 grams of protein

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Dr. Mohr likes that this soup includes an array of garden veggies, such as carrots and peppers, that add vitamins, fiber and minerals. Plus, it's low in calories, so it's a good option for a light meal and side. However, it's not light on sodium, and the low protein count warrants consideration. You may want to consider this one a side or snack, not a full meal, and be mindful of salt consumption for the rest of the day.

7. Quiznos broccoli and cheese soup

Quiznos
Quiznos

Nutrition facts (small): 

  • 90 calories

  • 8 grams of fat

  • 1 gram of fiber

  • 3 grams of sugar

  • 720 mg of sodium

  • 3 grams of protein

"I find broccoli and cheese really hits the spot on cold days and you don’t need a lot to feel full," says Amanda Sauceda, MS, RD, a registered dietitian.

As for what you're getting, the broccoli adds some fiber, and the cheese boosts bone-and-muscle-healthy protein and calcium. However, Sauceda points out that this soup contains trans fat and sodium, so it's best to opt for a small.

8. Culver’s vegetable beef soup

Culver's
Culver's

Nutrition facts (medium):

  • 190 calories

  • 4.5 grams of fat

  • 2 grams of fiber

  • 4 grams of sugar

  • 1,370 mg of sodium

  • 9 grams of protein

Sauceda says the nine grams of protein isn't bad for a fast food soup. She recommends selecting a medium size because the sodium content is high (even in the smaller size) and skipping the saltine crackers to cut down on salt.

9. Firehouse Subs chili

Firehouse Subs
Firehouse Subs

Nutrition facts (6-ounce cup): 

  • 180 calories

  • 9 grams of fat

  • 1 gram of fiber

  • 3 grams of sugar

  • 510 mg of sodium

  • 11 grams of protein

Sauceda points out that the beans increase fiber and protein content, and the 510 mg of sodium is lower than other fast food soups on this list. Plus, the lower-calorie content in this chili makes it a solid choice.

Related: 110 Foods You Can Eat on the Mediterranean Diet—From Hummus to Beets to ... Octopus? Use This List to Help You Grocery Shop

How To Pick the Best Fast Food Soup

Maybe your go-to fast food soup or chain made this list, or perhaps it didn't. It's possible to choose another soup option at a chain restaurant (or grocery store). Anderson shared key points to note.

  • Fill up on fiber. Anderson recommends picking soups that have at least 3 grams of fiber per serving to stabilize blood sugar, sustain energy, improve gut and heart health and keep you fuller longer.

  • Pack in the protein. Anderson also suggests opting for a protein-rich soup, especially if you want it to make your entire meal. "Protein is the most satiating, better supporting feelings of fullness and satisfaction between mealtimes," she says.

  • Minimize saturated and trans fats. Anderson advises people to choose soups with 5 grams or less of saturated fat and no trans fats. She says these fats are most often present in soups with creamy or rich broths and containing red meats, like sausage and beef.

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