Egg drop soup, also known as egg flower soup, has become a popular dish, especially among those looking to lose weight. This simple soup is made by whisking eggs and egg whites and then pouring the mixture into hot broth, creating thin, flower-like egg strands.
Egg drop soup is low in calories and high in protein, which makes it appealing for weight loss. However, there are some important factors to consider when determining if egg drop soup supports weight loss goals. In this article, we’ll explore the nutrition facts, weight loss benefits, and downsides of eating egg drop soup while dieting.
Nutrition Facts of Egg Drop Soup
Here is an overview of the basic nutrition information in one cup of homemade egg drop soup (without added salt, oil, or other ingredients):
| Calories | 63 |
|---|---|
| Protein | 6g |
| Carbohydrates | 2g |
| Fiber | 0g |
| Fat | 2g |
| Saturated Fat | 0.5g |
| Cholesterol | 106mg |
| Sodium | 124mg |
As you can see, egg drop soup is very low in calories, with just 63 calories in one cup. It’s also low in carbs and fat.
Where egg drop soup really shines is its high protein content, with 6 grams of protein in each cup. Protein helps keep you feeling fuller for longer after eating, which can prevent overeating and snacking on high-calorie foods.
Low-Calorie Density
One reason egg drop soup is so low in calories is its low calorie density. Calorie density refers to the number of calories in a given weight or volume of food. Foods with low calorie density provide fewer calories per bite or serving.
Broths and soups tend to be low in calorie density because they have high water content. All the water adds volume and weight without additional calories. Egg drop soup takes this even further with the addition of eggs, which provide protein that’s effectively diluted by the surrounding broth.
Focusing on low calorie density foods can aid weight loss because you can eat satisfying portions while consuming fewer calories. Egg drop soup allows you to fill up your stomach without overloading on calories, which can create a calorie deficit needed for weight loss.
High Protein
The 6 grams of protein in one cup of egg drop soup is quite high, especially for a broth-based soup. Getting enough protein is crucial for weight loss for several reasons:
– Protein reduces levels of the hunger hormone ghrelin, helping you feel full longer after eating.
– Your body burns more calories digesting protein than fat or carbs. This can create a metabolic boost known as the thermic effect of food.
– Protein is essential for preserving lean muscle mass when losing weight. Muscle loss can actually slow your metabolism, while preserving muscle helps maintain metabolic rate.
– Protein can reduce cravings and desire to snack at night. One study found that women who ate protein-rich breakfasts consumed fewer calories later in the day and had less food cravings.
With its stellar protein content, egg drop soup offers an easy way to get a protein boost and reap these weight loss benefits.
Weight Loss Benefits of Egg Drop Soup
Now that we’ve looked at the nutrition stats for egg drop soup, let’s explore some of the specific ways this soup can promote weight loss when included as part of a low-calorie diet:
Lowers Overall Calorie Intake
At just 63 calories per cup, egg drop soup is an ultra low-calorie option that allows you to fill up without consuming a large number of calories. This helps lower your overall calorie intake, which is key for shedding excess pounds.
Enjoying a bowl of egg drop soup before or alongside a meal may help you feel satiated faster, allowing you to eat smaller portions of higher calorie foods. Serving egg drop soup also makes for a lighter, less calorically-dense start to a meal.
Provides Satisfaction From Low Calories
One challenge with low-calorie diets is dealing with hunger and cravings. Egg drop soup provides a satisfying volume and mouthfeel that helps combat cravings with very minimal calories.
The broth makes egg drop soup taste indulgent. And unlike clear broths, egg drop soup has the added thickness from the egg strands, giving it a comforting texture. This makes it more satisfying than plain broth for the same number of calories.
High Water Content Promotes Hydration
Egg drop soup is mostly made up of water from the broth. All this fluid helps keep you hydrated, which has several benefits for weight loss:
– Staying hydrated prevents confusing thirst with hunger, so you don’t overeat.
– Water helps fill up the stomach and promotes feelings of fullness.
– Proper hydration is essential for fat loss because the kidneys can’t efficiently metabolize fat without adequate water.
– Some research suggests drinking more water boosts resting energy expenditure, allowing you to burn slightly more calories throughout the day.
Sipping on egg drop soup is an easy way to hydrate with tasty flavor, which can support your weight loss efforts.
Easy to Make, Easy to Track
A major perk of egg drop soup is how simple it is to prepare. All you need is broth, eggs, and a few aromatics like ginger and green onions. With just a handful of ingredients, it’s easy to calculate nutrition info and track calories.
Complicated recipes with lots of ingredients make tracking calories a chore. But you can quickly log a bowl of egg drop soup along with its precise macros. This helps with monitoring your daily intake and staying on track with your diet.
You can also customize your egg drop soup to suit your calorie needs. Add more eggs and protein if you want it to be more filling. Or use vegetable broth and go light on eggs to create a lower calorie version.
Can Be Part of Balanced Diet
While egg drop soup alone won’t make you lose pounds, it can be included as part of a balanced low-calorie diet. Enjoy it along with other nutrient-dense foods like salads, lean proteins, whole grains, fruits, and vegetables.
Egg drop soup gives you an opportunity to pile on the veggies. Add spinach, kale, broccoli, mushrooms or any other favorites to boost nutrition without adding many calories.
As long as you’re in a calorie deficit, egg drop soup can help you feel satisfied while providing an energy-dense, nutritious component to your diet.
Potential Downsides of Egg Drop Soup for Weight Loss
While egg drop soup has some benefits for weight loss, there are a few potential downsides to consider:
Typically High in Sodium
Pre-made and restaurant versions of egg drop soup tend to be very high in sodium. One cup can contain 700-900 mg of sodium, which is up to almost half the daily recommended limit.
High sodium causes the body to retain water, which can offset weight loss efforts. Too much over time also increases risk of high blood pressure.
Stick to homemade egg drop soup using low or reduced sodium broth to keep sodium intake under control. Flavor it with herbs, spices, chili oil and vinegar instead of soy sauce.
Doesn’t Provide Complete Nutrition
Since it only contains broth, eggs, and maybe a few veggie add-ins, egg drop soup lacks complete and balanced nutrition. While it does have protein, it won’t provide sufficient vitamins, minerals, fiber, heart-healthy fats, and complex carbs.
Don’t rely solely on egg drop soup for nutrition, even when trying to lose weight. Make sure to also eat plenty of whole foods like fruits, vegetables, whole grains, nuts and seeds to get all your nutrients.
Easy to Overeat
The biggest potential downside is that the low calorie density of egg drop soup makes it easy to overeat without realizing it. Before you know it, you might consume several hundred calories’ worth of egg drop soup without feeling satiated.
Practice mindful eating when having egg drop soup and stop when you feel comfortably full. Measuring portion sizes can also prevent overdoing it. Stick to 1-2 cup portions to keep calories in check.
May Not Be Filling Enough
While soup may temporarily satisfy your appetite, it might not keep hunger at bay for long due to the high water content. Without protein and fiber-rich whole foods, you may find yourself hungry again sooner than you’d like.
If you find egg drop soup isn’t filling enough, try adding ingredients like cooked chicken breast, tofu, brown rice, or beans to boost protein, fiber and overall nutrition.
Or enjoy egg drop soup alongside a balanced meal or snack that provides lasting fuel. Pairing it with whole grain toast, fruit and yogurt makes a tasty and satisfying meal.
Conclusion
Egg drop soup can be a nutritious component of a weight loss diet when enjoyed in appropriate portions and as part of an overall healthy eating plan. It provides protein for satiety along with few calories to help create a deficit.
However, egg drop soup should not be the sole focus of your diet. Be mindful of sodium content, balance it with other whole foods to get adequate nutrition, and avoid overeating by carefully controlling portions.
When made well and consumed moderately, egg drop soup can be a delicious way to hydrate, get a protein boost, and fill up between meals or before you dive into a healthy entree. Pay attention to your hunger cues and complete nutrition to make the most of egg drop soup for safe, sustainable weight loss.