Food Calories

Soups Calories

Soup is your best friend when you are cutting. Water has zero calories, it takes up space in your stomach, and a big bowl of sup ayam, tom yum or samgyetang keeps you full for hours at a very low cost. I ate soup constantly on my way from 128kg to 86kg.

The catch: some Asian soups are soups in name only. Anything built on coconut milk, or served with a mountain of rice on the side, plays by different rules. The ranking below sorts the genuinely light bowls from the ones wearing a disguise.

40 kcal

Miso Soup

per 1 bowl (tofu and wakame)

Hong Kong Borscht (Lo Sung Tong)

per 1 bowl (tomyam campur, clear broth)

Century Egg and Pork Congee

per 1 bowl (clear sup ikan, fish pieces + tofu + veg + broth, no rice or noodles)

per 1 bowl (no ketupat)

per 1 bowl (8 pieces, clear soup, no noodles)

Malaysia

300 kcal

Sup Herba (Herbal Chicken Soup)

Sliced Fish Bee Hoon Soup

per 1 bowl (2-3 bones with broth)

per 1 bowl (suki nam)

per 1 bowl (about 3 pieces of oxtail, broth, vegetables, no rice)

per 1 bowl (pork + soup, no rice)

Malaysia

420 kcal

Sup Gear Box

per 1 bowl (1 large knee bone with broth)

Malaysia

425 kcal

Seolleongtang

per 1 bowl (with noodles, no rice)

Korea

430 kcal

Hakka Lei Cha (Thunder Tea Rice)

per 1 bowl (5 meatballs, noodles, tofu, broth)

Indonesia

500 kcal

Sup Ekor

per 1 bowl (oxtail soup, no rice)

Malaysia

520 kcal

Sup Kambing

per 1 bowl with 2 slices French bread

per 1 bowl with 1 banh mi

per 1 bowl (ppyeo-haejangguk size)

Korea

630 kcal

Budae Jjigae

per 1 serving (share of the pan, no rice)

Korea

750 kcal

Steamboat

per 1 serving per person (mixed meats, seafood, noodles, veg, clear or mild broth)

Malaysia

918 kcal

Samgyetang

per 1 pot (whole young chicken)

Korea

Soups at a glance

There are 48 dishes ranked on this page. The lightest is Miso Soup at 40 kcal per 1 bowl (tofu and wakame), the heaviest is Samgyetang at 918 kcal per 1 pot (whole young chicken), and the average lands around 359 calories a serving. 17 of them come in under 300 calories, and 4 are 600 or more.

That spread is the whole point. Two dishes off the same menu can be 878 calories apart, which is more than most people's entire daily deficit. Knowing which is which costs you nothing and changes the outcome.

Common questions

What is the lowest calorie soup option?

Miso Soup is the lightest on this page at 40 calories per 1 bowl (tofu and wakame). There are 17 options here under 300 calories, so you have room to pick something you actually like.

What is the highest calorie soup here?

Samgyetang tops the list at 918 calories per 1 pot (whole young chicken). 4 of the 48 dishes here are 600 calories or more, so it is worth checking before you order.

How many calories are in a typical soups serving?

Across the 48 dishes on this page the average is about 359 calories per serving, with the middle of the pack around 330 (Bubur Ayam). Figures are estimates for a normal portion.

Berapa kalori dalam soups?

Purata untuk 48 hidangan di halaman ini ialah kira-kira 359 kalori satu hidangan. Yang paling rendah ialah Miso Soup (40 kalori) dan yang paling tinggi ialah Samgyetang (918 kalori). Semua angka ini anggaran untuk hidangan gerai biasa.

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Calorie and macro figures are estimates for a typical street stall, hawker or restaurant serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.