As the weather begins to turn chillier, it often signals that it's time for soups to take center stage. They serve as an ideal appetizer, side dish or complete meal on a cold day. Numerous restaurant chains offer a multitude of soup options to ward off the cold; however, some of these can be dietary nightmares.
"While you may be inclined towards having soup when feeling cold or rundown, certain soups could be laden with salt, cream and butter and might have high total calorie count along with unhealthy fats and sodium", cautions Roxana Ehsani, MS, RD, CSSD (Certified Specialist in Sports Dietetics), LDN (Licensed Dietitian/Nutritionist) based out of Miami says "Mostly cream-based soups or ones filled with cheese are likely fat-rich compared to broths."
Certain chain restaurant soups may also come loaded with sodium - exceeding 4K milligrams sometimes which can unduly stress your heart. The American Heart Association lists no more than 2.3k milligrams daily intake of sodium for most adults and directly lists less than 1.5k milligrams daily intake for those suffering from hypertension," informs [Amber Pankonin](https://www.instagram.com/rdamber/}, MS(RD), dietitian registered by profession besides owning Stirlist food blog suggesting both Ehsani and Pankonin advise diners get better knowledge about nutritional information pertaining dishes they're ordering at such places . Confirm i.e if the level of Sodium present per unit in your chosen soup ranges between reasonable limits like around 200-500 mg ," added Ehsani thereafter.
Conversely, for those seeking healthier soup choices, select something that isn't creamy or loaded with cheese as these will obviously be higher in fat content. "Choose a soup that's rich in vegetables like vegetable or minestrone soup," suggests Ehsani.
You might want to check 2023's Junk Food List if you are interested in further reading about unhealthy foods.
Broccoli Cheddar – Bread Bowl at Panera
Per bowl, a serving from Panera contains 900 calories, consisting of 20g fat (including 11g saturated fat), sodium content with the approximate amount of 2090mg, along with 146g carbs (encompassing an adequate fiber score of 8g and sugar count of about 7g), topped up by a protein intake number dialing in at roughly around the value area of close to about it's mid-30s for grams.
Bread complements soup perfectly especially on cold days. However, caution should be exercised when you're considering ordering The Bread Bowl from Panera due to its extremely high carb concentration.
The popular broccoli cheddar soup at Panera is a favorite for many, but it's high in calories," says Ehsani. "Although it has 'broccoli' in the title, it has 900 calories—almost half of your daily intake. It also has close to 2,100 milligrams of sodium, nearly meeting your daily limit in just one bowl.
Restaurant chains such as this one along with 8 other leading brands that are known for breakfast serve omelettes that have been ranked unfavorably according to a comparison of their healthiness parameters.
Chicken Tortilla Soup at Red Robin
Per bowl entails 390 calories, 19g fat containing 7g saturated fat, 1,720mg sodium, 37g carbs including a content of 6g fiber and 8g sugar. It also has a protein content of about 20 grams.
Despite having its foundation in broth, the soup is topped with both calorie and fat-filled cheddar cheese, sour cream as well as tortilla strips.
"While the Chicken Tortilla soup has just 390 calories per bowl, it's high in sodium with 1,720 milligrams in each serving," notes Pankonin.
Tomato & Feta Soup at Pret A Manger
Pret A Manger, Per large bowl: 260 calories, 15g of fat (6g saturated), sodium content at approximately 1,520mg, carbohydrates measuring up to 26g (4g in dietary fiber, and sugar around 15g), proteins totaling up at about 9g.
"While the Tomato and Feta soup from Pret A Manger isn't inherently unhealthy when juxtaposed with other soups available in the market, indulging in a couple cups —which is their designated 'large' size— translates to roughly consuming half of your daily permissible intake for saturated fats," cites Ehsani. "Accordingly on a diet formulated on 2k-calories per day should not exceed circa thirteen grams of saturated fats – this particular soup delivery nearly matches that figure within just two cups. Plus, it's pretty high on sodium as well; accounting for an eye-opening seventy percent of one's recommended daily allowance for salt consumption."
Clam Chowder in a Sourdough Loaf at B.J.'s Restaurants
Per serving dish: 1,470 calories, 42g of fat (14g of which is saturated), sodium content stands at an impressive 4,680mg with carbohydrates weighing in at about 219g (10g out of which is fiber and the remaining, sugar), followed by a protein count amounting to around 45g.
This bowlful has topped the scale for both highest number of calories and sodium content amongst its other counterparts.
The nutrition adviser Pankonin states that "this particular chowder" owing to its cream base doubles up on the daily recommended intake. It serves you with as much as 1470 calories along with a staggering sodium level equating to about twice your usual quota per day.
Zuppa Toscana Soup at Olive Garden
A single bowl of this dish racks up 220 calories with 15grams of fat (7grams saturated), 790 milligrams sodium, and a carbohydrate count at 15 grams (2 grams fiber, 2g sugar). Protein is listed at around seven grams.
Ehsani comments on the soup's creaminess, noting its high sausage and potato content contributes to its fat levels. He warns potential consumers that such items can rapidly increase caloric intake as over half the soup's calories originate from fats. Ehsani suggests considering minestrone instead if healthier options are being sought out at Olive Garden.
French Onion Soup at Applebee's
Applebee's soup stats per serving: 370-calories, 22-grams of fat (12 grams come from saturated fat), a whopping 1,250mg of sodium, 26g carbs (a measly 2g are from fiber and the rest is sugar with a disappointing total of 9 grams) and an impressive protein count at 16 grams.
Despite its broth-based nature as opposed to being cream-based, this soup amazingly still manages to contain substantial amounts of sodium.
"French Onion soup is usually loaded with sodium because of the cheese and bread," Pankonin points out. "Though it has only 370 calories, it comes with 1,250 milligrams of sodium, nearly half of your daily recommended intake."
Loaded Potato Soup at LongHorn Steakhouse
Per bowl at LongHorn Steakhouse, this meal contains 380 calories, 19 grams of fat (9g of which is saturated), 670 mg of sodium, along with 16 grams carbohydrates (consisting of 2g fiber and sugar each) and finally a protein content stands at10 grams.
Longhorn isn't subtle when they describe their soup as 'hearty'—this dish is brimming with sizable amounts bacon and cheese.
Though the cream-based soup will disappoint potato enthusiasts who frequent LongHorn Steakhouse," notes Ehsani. "Regrettably, both bacon and cheese are laden with sodium and unhealthy saturated fats. Consuming just one bowl will provide nearly half your daily recommended intake for fats."
The Original Chili at Chili's
Chili's offers a bowl of their signature chili that contains 600 calories, 35g of fat (including 13g saturated fat), a whopping 2,000mg sodium content, along with 28g carbs (which include just 2g fiber and a minimal sugar content of 5g). This spicy dish also provides an ample helping of protein at about the same amount.
Unsurprisingly for any chili lover out there - yes, Chili's does have chili! Their take on this classic is loaded up with cheese and tortilla strips not to mention some considerable amounts of potentially heart-murky salt and fats to give it a unique taste kick.
However Pankonin suggests ordering a cup size if you plan on having your fix as side option instead of a main course. Supposedly, this smart food trick can help reduce both the calorie count by half without compromising on its enticing flavor.
French Onion Soup at Outback Steakhouse
Outback Steakhouse offers their bowl of French Onion soup with a nutritional value of 570 calories, comprised of 36g fat (17g saturated), an alarming sodium content of 4120mg, and encompassing 42g carbohydrates (4g fiber and 18g sugar). It also contains a protein count weighing in at around 19 grams.
"Despite being technically broth-based mostly, the basepart itself is largely made by simmering onions slowly doused in plentiful butter; then each serving is smothered with liberal layers generous amounts of cheese," points out Ehsani. She adds that this often features high levels of sodium which places it nearly twice over your daily recommended intake limit,a whopping close to double our per day suggested dose! This means one bowl alone possesses an astonishingly elevated amount – reaching up to as much as approximately four thousand,one hundred & twenty milligrammes - while according to dietary guidelines we should not go above two thousand three hundred milligrammes on any given day!"
Beef Chili with Beans at Subway
Per bowl: 360 calories, 22g fat (8g saturated fat), 800mg sodium, 21g carbs (4 fiber, 6g sugar), and a whopping 21g protein
Subway's beef chili with beans is an appealing choice for the meat-lovers out there. However, though certainly satiating, it's nutritionally the least beneficial among the variety of options.
As per Pankonin,"In comparison to other soup alternatives available on their menu, this offers maximum amount calorie points and also has highest sodium content. While it could be more satisfying than other selections, it unfortunately tops in terms of fats too."
