Egg drop soup, sometimes called egg flower soup, is a popular Chinese broth-based soup made by drizzling beaten eggs into hot chicken or vegetable broth. The eggs cook immediately and turn into wispy ribbons or “egg drops” that float in the broth. Egg drop soup is light and nourishing, making it a great appetizer or a meal accompaniment.
Nutrition Facts for Egg Drop Soup
The carb and calorie content of egg drop soup can vary greatly depending on the specific ingredients used. However, a typical bowl of egg drop soup has around:
- 100-150 calories
- 5-10 grams of carbohydrates
- 5-10 grams of protein
These nutrition facts are for a 1 cup serving of egg drop soup before any additions like wonton wrappers, noodles, or other mix-ins. The carb count comes mainly from the vegetables and any starch-based thickeners used in the broth.
Ingredients in Egg Drop Soup
Here are the main ingredients found in most recipes for homemade egg drop soup:
- Broth: Chicken or vegetable broth provides the base flavor and liquid for the soup. Low sodium broth is a healthier option.
- Eggs: Whisked eggs drizzled into the hot broth cook instantly into thin, ribbon-like egg drops.
- Cornstarch: A small amount of cornstarch helps thicken the broth slightly.
- Vegetables: Onion, garlic, carrot, scallions, and mushrooms are commonly used.
- Ginger: Grated ginger adds flavor and cuts richness.
- Soy sauce: A splash of soy sauce brings out flavor in the broth.
- Sesame oil: A touch of sesame oil provides aroma.
The vegetables used contribute the most carbohydrates and fiber. For example, 1 cup of chopped onion has around 7 grams of net carbs.
Carb Count of Egg Drop Soup Add-Ins
Plain egg drop soup has a relatively low carb count on its own. However, many recipes add ingredients that can significantly increase the carbs and calories per serving. Common high-carb add-ins include:
- Noodles: Ramen noodles, rice noodles, udon noodles, and egg noodles can add 20-60 grams of carbs per serving.
- Wonton wrappers: Small squares of wonton wrappers add about 4-5 grams of carbs each.
- Tofu: Cubed soft tofu is low carb but absorbs flavor from the broth.
- Meat: Shredded chicken, pork, or seafood can be stir-fried along with vegetables.
- Dumplings: Potstickers, siu mai, or boiled dumplings contribute carbs from the dough wrapping.
When adding high-carb ingredients, portion sizes need to be kept small to keep the carb count reasonable.
Low-Carb Options
There are some easy substitutions to make egg drop soup lower in carbs:
- Use zucchini noodles instead of wheat noodles.
- Skip the cornstarch thickener.
- Increase the amount of vegetables like mushrooms and bok choy.
- Avoid dumplings and wontons.
- Flavor with ginger, garlic, soy sauce, sesame oil, chili oil or sriracha instead of sugar.
Making these simple swaps creates an easy, comforting low-carb soup perfect for any meal.
Nutrition Information Per Serving
The table below shows the nutrition information in 1 cup of homemade egg drop soup, without high-carb add-ins:
| Nutrient | Amount |
|---|---|
| Calories | 60 |
| Total Fat | 2 g |
| Sodium | 350 mg |
| Total Carbohydrate | 3 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars | 0 g |
| Protein | 4 g |
Typical Carb Count in Restaurant Egg Drop Soup
The carb content can increase when dining on egg drop soup from a restaurant. Some factors that can increase carbs and calories include:
- Larger portion sizes ladled into deep bowls.
- Higher sodium content from flavor enhancers.
- Thickeners like cornstarch, wheat flour, or root starches.
- Addition of high-carb toppings before serving.
- Higher fat content from oils used for stir-frying.
To make a healthier choice when eating egg drop soup from a restaurant, choose broth-based soups and ask for low-carb additions like extra vegetables instead of noodles, rice, or dumplings. Request the sauce and seasonings be served on the side.
Conclusion
Egg drop soup can be a light, comforting meal that is relatively low in carbs, especially when enjoying homemade versions without starchy add-ins. A 1-cup serving of plain egg drop soup contains only around 3 grams of carbs from vegetables and seasonings before any high-carb extras are added. Pay attention to portion sizes and added ingredients when dining out to keep the carb count in check. With mindful modifications, egg drop soup can be a delicious low-carb option any time.