Egg drop soup, sometimes called egg flower soup, has long been a staple Chinese soup. Its flavorful broth mixed with wispy beaten egg makes for a comforting, protein-packed meal. But is this popular soup a nutritious option or should it be limited in a healthy diet? Let’s take a closer look at the ingredients that go into egg drop soup and examine its health profile.
What is Egg Drop Soup?
Egg drop soup, or egg flower soup, is a Chinese soup consisting of a clear chicken broth seasoned with salt, white pepper, sesame oil, and green onions. The key ingredient that gives this soup its name is the thin, ribbon-like egg strands that are drizzled into the hot broth to cook gently.
The soup is made by first boiling chicken broth with green onions. The eggs are beaten lightly with a bit of water or broth, then slowly drizzled into the simmering broth while stirring constantly. The heat from the broth cooks the egg ribbons while the stirring creates wispy strands. Egg drop soup is seasoned at the end with salt, white pepper, and sesame oil to taste.
Nutrition Profile of Egg Drop Soup
Here is the basic nutrition information for one cup of homemade egg drop soup (made with chicken broth):
| Calories | 63 |
|---|---|
| Fat | 2g |
| Carbohydrates | 3g |
| Protein | 6g |
| Vitamin A | 260 IU |
| Vitamin C | 1mg |
| Calcium | 18mg |
| Iron | 1mg |
As you can see, a serving of homemade egg drop soup is low in calories, fat, and carbs. The modest amount of protein comes mainly from the eggs.
The vitamins and minerals come primarily from the chicken broth, onions, and eggs. Egg yolks contain vitamin A, folate, vitamin D, choline, lutein, and zeaxanthin. Eggs also provide selenium and small amounts of calcium, iron, and vitamin C.
Benefits of Egg Drop Soup
Here are some of the top health benefits that this Chinese soup offers:
High in Protein
With 6 grams of protein per cup, egg drop soup provides over 10% of the daily value. The protein comes primarily from the eggs. Getting adequate protein is important for building and repairing muscles and tissues, supporting the immune system, and keeping you feeling full between meals.
Low in Calories
At just 63 calories per serving, egg drop soup makes for a light appetizer or part of a low-calorie meal. The low calorie count comes from the broth being the primary ingredient, while the eggs and green onions add nutrients without many additional calories.
Provides Important Vitamins
Egg drop soup contains vitamin A from the egg yolks, which supports eye health and immune function. The eggs also supply a bit of vitamin C, an antioxidant that promotes skin health and speeds wound healing. Folate in the eggs aids new cell production and development.
Contains Beneficial Minerals
The chicken broth provides electrolyte minerals like calcium, magnesium, and potassium which are essential for nerve signaling, muscle contraction, and fluid balance. You’ll also get iron from the eggs which helps transport oxygen in the blood.
Easy to Digest
As a clear broth-based soup, egg drop soup is gentle on digestion. The protein is easy to digest and absorb. The warm broth is comforting for those with upset stomachs.
Versatile Ingredient
Egg drop soup can be served alone as a light appetizer or meal, or added to dishes like wonton soup or chow mein. The egg ribbons add protein and texture without altering the flavors.
Potential Downsides of Egg Drop Soup
Egg drop soup made from homemade chicken broth is highly nutritious overall. However, there are a few potential downsides to consider:
High in Sodium
For those limiting sodium due to high blood pressure or other conditions, the salty broth used to make egg drop soup could be a concern. Homemade broth seasoned lightly contains less sodium than store-bought varieties.
Contains Cholesterol
Each egg yolk contains about 185 mg cholesterol, so this soup isn’t ideal for those needing to watch cholesterol levels. However, some research suggests eggs in moderation may not increase heart disease risk.
Could Trigger Allergies
Those with egg allergies should obviously avoid this soup due to the egg content. An allergy to chicken could also be an issue with chicken broth-based versions. Check ingredients carefully for potential allergens.
Adds Dietary Choline
Egg yolks are high in choline, a nutrient that can form the compound TMAO in the gut which has been linked to heart disease risk. However, more research is needed to understand this connection.
Ways to Make Egg Drop Soup Healthier
If you enjoy egg drop soup but want to lighten it up, here are some easy ways to boost its nutritional value:
– Use reduced sodium chicken broth
– Add extra vegetables like mushrooms, carrots, celery
– Use part water and part broth to dilute sodium content
– Season with ginger, garlic, chili, or cilantro for extra flavor instead of relying heavily on salt
– Use one whole egg plus two whites to cut cholesterol numbers
– Substitute turkey or vegetable broth for chicken broth
– Garnish with sliced scallions, chili oil, or fresh parsley
Conclusion
Overall, egg drop soup made properly can be a nutritious addition to a balanced diet for most people. It provides protein, important vitamins, and minerals without a lot of calories, fat, or carbs. The broth-based soup is also gentle on digestion.
Potential downsides like high sodium or cholesterol can be mitigated by careful ingredient choices and preparation methods. Those with egg allergies or who need to restrict cholesterol should avoid egg drop soup. But for most, this classic Chinese soup can be a delicious way to get protein and nutrients into your diet.
Here are some additional frequently asked questions about the health effects of egg drop soup:
Is egg drop soup Keto friendly?
Yes, egg drop soup can fit into a ketogenic diet quite well. With only 3 grams of carbs per serving, it stays well below the 50 grams limit on keto. Be sure to use chicken or vegetable broth rather than high-carb beef broth. Keep green onion portions small and avoid starchy thickeners.
Does egg drop soup promote weight loss?
Egg drop soup can help with weight loss in a few ways. First, it’s very low in calories for a satisfying portion. Protein from the eggs helps you feel full. Broth-based soups like egg drop may also boost metabolism slightly more than drinking water. Just watch sodium content if restricting fluids.
Is egg drop soup easy for older adults to digest?
Yes, the soft protein and gentle ingredients in egg drop soup make it a good choice for older adults. The warm broth is easier to swallow than dry foods. Eggs provide protein that is simple to digest and absorb. Add soft vegetables or cooked rice for a nutritious, comforting meal.
Can children have egg drop soup?
Egg drop soup can be a great food for kids since the mild flavors and soft egg strands appeal to young palates. The protein and vitamins support their growing bodies. For children, limit sodium and spicy ingredients. Make sure eggs are thoroughly cooked. You can also swap in vegetable broth.
Is egg drop soup safe during pregnancy?
In most cases, yes. The American Pregnancy Association lists eggs as a good source of protein during pregnancy. Just be sure eggs are cooked through until yolks are firm. Limit salty broth, and opt for low-mercury seafood broth if available. Discuss any dietary restrictions with your OB-GYN.
Can people with diabetes have egg drop soup?
Egg drop soup is usually fine for people with diabetes in moderation. Focus on controlling portion sizes and limiting added sodium, soy sauce, oils, and rice. Chicken or vegetable broth are better than sweet, starchy beef broth. Egg protein helps control blood sugar spikes. Discuss nutrition with your doctor.
Does egg drop soup contain gluten?
Plain egg drop soup made with chicken broth, eggs, and green onions contains no gluten. People with celiac disease or gluten intolerance can enjoy this classic soup. Be aware that some restaurants may add thickening agents or soy sauce containing gluten. Check labels and ask questions when dining out.
Is egg drop soup dietary vegan?
Traditional egg drop soup relies heavily on chicken broth and eggs, so it is not vegan. However, easy substitutions can be made for a vegan version. Use vegetable broth and add protein from soft tofu cubes instead of eggs. Silken tofu can mimic the egg ribbons well when slowly drizzled into the broth.
Can I freeze leftover egg drop soup safely?
Yes, leftover egg drop soup freezes well for up to 3 months. Portion into airtight containers, leaving 1-inch headspace. Thaw in fridge overnight before reheating gently on the stovetop or microwave. Add a bit more broth when reheating as frozen soups tend to thicken. Taste and adjust seasoning after thawing if needed.
Does egg drop soup lose nutrients when reheated?
Some vitamin loss can occur when reheating soup after storage. To maximize nutrition, avoid boiling repeatedly which degrades vitamins. Instead, reheat gently just until warm. Keep storage times short and refrigerate promptly after cooking. Add fresh garnishes like green onion and parsley before serving to restore some vitamins.