bwol of warm egg drop soup

Is Egg Drop Soup Healthy For Weight Loss

Egg drop soup can be a healthy solution for weight loss since it is low in calories and high in protein. At-home recipes using fresh ingredients help control sodium levels compared with egg drop soup made with store-bought broth or soy sauce. It is also suitable for low-carb or keto diets if you minimize the amount of cornstarch.

Is Egg Drop Soup Healthy For Weight Loss

If you’re on a weight loss journey, you’re probably searching for nutritious and delicious options to include in your diet. Enter egg drop soup – a popular Chinese dish gaining attention for its potential benefits when shedding those extra pounds.

Packed with protein-rich eggs and a flavorful broth, this soup is satisfying and low in calories. In this article, we’ll explore the question, “Is egg drop soup healthy for weight loss?” and uncover why it might be a brilliant addition to your meal plan. So, let’s dive in and discover the potential health benefits of this delicious soup option!

Nutritional Profile of Egg Drop Soup

Egg drop soup is a popular Chinese dish that has gained popularity worldwide. Not only is it delicious and comforting, but it also has a surprisingly impressive nutritional profile. Let’s look closer at the primary components of egg drop soup and how they contribute to a healthy diet.

Here is a table of the main ingredients of Egg Drop Soup with their nutritional value:

IngredientServing SizeCaloriesFat (g)Protein (g)Carbohydrates (g)
Egg Drop Soup1 cup651.52.810.3
Chicken Broth6.6 fl oz12000
Eggs1 large724.86.30.4
Green Onions1 medium200.20.5
Soy Sauce1 tbsp8011.3
Cornstarch1 tbsp30007

Please note that the nutritional values may vary based on the specific recipe and ingredients used.


Calorie intake plays a significant role when it comes to weight loss. The good news is that egg drop soup is relatively low in calories. A typical bowl of egg drop soup contains around 70-90 calories, making it an excellent choice for those watching their calorie intake.


Protein is an essential macronutrient crucial for various bodily functions, including building and repairing tissues and supporting the immune system. Egg drop soup is an excellent source of protein, as it contains eggs – a protein powerhouse. Each serving provides approximately 5-8 grams of protein, helping you stay full and satisfied.


Carbohydrates are one of the main sources of energy for our bodies. The amount of carbohydrates in egg drop soup is relatively low, making it a suitable option for those following a low-carb or ketogenic diet. If you’re watching your carb intake, egg drop soup can be satisfying and filling.


While egg drop soup is low in calories, it does contain a small amount of fat. However, most of the fat in this soup comes from the egg yolks, a source of healthy fats, including omega-3 fatty acids. These fats are essential for brain health and have been associated with numerous health benefits.

Vitamins and Minerals

Egg drop soup also packs a punch of vitamins and minerals. Eggs are a great source of nutrients, including vitamin B12, vitamin D, vitamin A, selenium, and choline. These nutrients play vital roles in our overall health, from supporting brain function to maintaining healthy bones and boosting our immune system.

Benefits of Egg Drop Soup for Weight Loss

Incorporating egg drop soup into your diet can be a wise choice if you’re looking to shed some pounds. Let’s explore how this humble soup can aid in weight loss.

Low in Calories

One of egg drop soup’s most significant weight loss advantages is its low-calorie content. A bowl of egg drop soup can be a meal or appetizer that keeps your calorie intake in check while enjoying a flavorful and satisfying dish.

High in Protein

Protein is known for promoting satiety and keeping us feeling full for longer. Egg drop soup’s protein content, courtesy of the eggs, can help curb hunger and prevent overeating throughout the day.

Including protein-rich foods like egg drop soup in your weight loss plan can assist in staying on track and avoiding unnecessary snacking.

Good Source of Nutrients

When trying to lose weight, choosing foods that provide the necessary nutrients while keeping calorie intake in check is essential. Egg drop soup is packed with beneficial vitamins and minerals, offering a well-rounded nutritional boost without adding excessive calories.

Keeps You Feeling Full

One common struggle when losing weight is dealing with hunger and cravings. The protein and nutrient content in egg drop soup helps satisfy you for an extended period, reducing the urge to snack on less healthy options. Egg drop soup can ward off hunger and help you stay on track with your weight loss journey.

Satisfies Cravings

Cravings are usual and can often derail weight loss efforts. However, egg drop soup can be a satisfying and comforting option that satisfies those cravings without adding excessive calories.

Its rich, savory flavor can help curb cravings for less nutritious and higher-calorie foods, making it an excellent weight-loss choice.

Easy to Prepare

In addition to its numerous health benefits, another advantage of egg drop soup is its simplicity. With just a few ingredients and a straightforward cooking process, you can whip up a warm and nourishing bowl of egg drop soup in no time. This ease of preparation makes it a convenient option, especially for those with busy lifestyles.

bwol of warm soup

Considerations for Weight Loss

While egg drop soup can be a valuable addition to your weight loss journey, a few factors must be considered to ensure maximum benefits.

Choose a Healthier Recipe

To optimize the health benefits of egg drop soup for weight loss, choosing a recipe that uses wholesome ingredients and minimizes the use of added fats and sodium is important. Avoid recipes that call for excessive amounts of cornstarch or flour, as these can contribute to unnecessary calorie intake.

Instead, opt for recipes that focus on the natural flavors of the eggs and vegetables.

Watch Your Sodium Intake

While egg drop soup can be a nutritious option, it’s essential to be mindful of the sodium content. Some recipes and store-bought versions of egg drop soup can be high in sodium, contributing to water retention and increased blood pressure.

To keep sodium intake in check, consider making your own soup at home using low-sodium broths or opt for reduced-sodium store-bought options.

Pair with Balanced Meals

While egg drop soup can be a satisfying and nutritious addition to your diet, it’s crucial to remember that it shouldn’t replace well-rounded meals. Pair your soup with a balance of lean protein, whole grains, and plenty of fruits and vegetables to ensure you meet all your nutritional needs.

A combination of nutrient-dense foods will provide your body with the necessary fuel to support weight loss and overall health.

Control Portion Sizes

Even though egg drop soup is relatively low in calories, portion control still matters regarding weight loss. Be mindful of your serving sizes and aim to consume a reasonable amount of soup that fits within your overall calorie goals.

Pairing your soup with a side salad or other non-starchy vegetables can also help increase the volume of your meal without significantly adding calories.

Limit the Use of Cornstarch or Flour

Cornstarch or flour is often used to thicken the consistency of egg drop soup. While it can enhance the texture, it’s essential to be cautious of the amount used. These ingredients can add extra calories and carbohydrates to the soup, which may not align with your weight loss goals.

Consider reducing the amount of cornstarch or flour used in recipes or experiment with alternative thickeners, such as xanthan gum or arrowroot powder.

Avoid Adding Extra Fats

While eggs contain healthy fats, it would help to avoid adding unnecessary fats when preparing or serving egg drop soup. This means skipping additions like butter, oils, or excessive sauces or toppings.

Keeping your soup free from added fats will help maintain its low-calorie profile and ensure it remains a weight-loss-friendly option.

Alternatives to Traditional Egg Drop Soup

If you’re looking to switch things up or explore variations of egg drop soup, here are a few alternatives to consider:

Vegetable Egg Drop Soup

For those following a vegetarian or plant-based diet, vegetable egg drop soup can be an excellent option. This version typically includes a variety of colorful vegetables, such as carrots, mushrooms, and spinach, which add flavor and nutrition and contribute to a satisfying texture.

Chicken Egg Drop Soup

Chicken egg drop soup might be the perfect choice if you’re seeking a heartier option. By adding lean chicken breast or shredded cooked chicken to the traditional recipe, you can boost the protein content and create a more substantial meal. This variation can provide extra satiety and a delicious twist to your egg drop soup experience.

Tofu Egg Drop Soup

Tofu egg drop soup can be an excellent substitution for those looking for a vegan or dairy-free alternative. If you replace the eggs with silken tofu, you can maintain a similar texture while adding plant-based protein to the soup.

Is Egg Drop Soup Healthy For Weight Loss

Additionally, it opens up new flavor opportunities thanks to herbs and spices that complement the tofu’s mild taste.

Other Factors to Consider

While egg drop soup can be a valuable addition to a weight loss plan, it’s important to consider a few additional factors when working towards your goals.

Individual Dietary Needs

Every individual is unique, and dietary needs can vary from person to person. If you have specific dietary restrictions or requirements, tailor your egg drop soup recipe to suit your needs. Consider consulting with a healthcare professional or registered dietitian to ensure your choices align with your health and weight loss goals.

Overall Diet and Lifestyle

Weight loss is not solely dependent on individual foods or meals; instead, it’s influenced by the overall diet and lifestyle choices. While egg drop soup can contribute to a healthy diet, it’s better to consider other aspects:

  • portion sizes
  • variety
  • inclusion of other nutrient-dense foods

Combining a balanced diet with regular physical activity will help to sustain weight loss. Incorporate a mix of cardio, strength training, and flexibility exercises for optimal results.

Consultation with a Registered Dietitian

If you have specific health concerns or are unsure about incorporating egg drop soup into your weight loss plan, consider consulting a registered dietitian. They can provide personalized guidance and tailor recommendations based on your unique needs and goals.

A registered dietitian can help you navigate challenges, meet your nutritional requirements, and design a well-balanced and sustainable weight loss plan.


In conclusion, egg drop soup can be a healthy and satisfying addition to a weight loss plan. Its low-calorie and high-protein content can help keep you full and satisfied while providing essential nutrients. Choose more nutritious recipes, be mindful of portion sizes, and consider other factors such as sodium intake.

Individual needs may vary, so it’s always a good idea to consult a healthcare professional or registered dietitian.

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