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Is Egg Drop Soup Healthy? Nutrition, Calories
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Egg drop soup is a Chinese fan favorite made of beaten eggs in a delicious boiling broth. However, can it be a part of a healthy diet?
When dining at a Chinese restaurant, you may wonder if the egg drop soup can fit into your diet. Egg drop soup is a tasty soup that has both health benefits and drawbacks. So let’s see if the pros outweigh the cons! Read on to learn more!
Is Egg Drop Soup Healthy?
Egg drop soup is healthy and rich in vitamins and minerals. Eating this soup is a great way to reap the health benefits of eggs while not consuming very many calories, carbs, or fat. However, it is very high in sodium and may impact blood pressure.
What Ingredients Does Egg Drop Soup Contain?
Egg drop soup is made of a beaten raw egg with that special wispy quality we all love. Eggs are rich in vitamins, minerals, protein, and so many health benefits – more on this below!
The soup is traditionally made with tasty chicken broth but can be substituted with vegetable broth or beef broth if you make your soup at home.
Additionally, the soup often contains a splash of water and a bit of cornstarch and sometimes has sesame oil, soy sauce, and seasoning.
Finally, a Chinese restaurant typically tops their soups with fresh chives or green onions to give them a pop of color and freshness.
Other highly popular soup options are Hot and Sour soup, also known as Miso soup, and Wonton soup.
3 Benefits of Egg Drop Soup
Eggs are incredibly healthy, with some even calling them “superfoods.” So let’s dive into some of the many benefits of egg drop soup.
#1 Low in cholesterol
Over the years, eggs have cleared their name of having “bad” cholesterol that can increase the risk of heart disease.
Consuming seven eggs a week, or one egg a day, without increasing your risk of heart disease is safe.
Considering that a one-cup serving or one bowl of egg drop soup sometimes does not even contain half an egg’s worth, the soup will not be detrimental to your heart health.
While the previous recommendation was only to consume 200-300 milligrams of cholesterol daily, the 2020-2025 Dietary Guidelines for Americans now recommends simply consuming as little cholesterol as possible.
A one-cup serving (244 grams) of egg drop soup contains a mere 56 milligrams of cholesterol.
However, according to the University of Wisconsin, cholesterol in your diet may not affect your blood cholesterol levels!
#2 Reduces risk of heart disease
As mentioned above, consuming an egg each day is safe without increasing your risk of heart disease.
In fact, many studies have shown a decrease in heart disease risk (including the risk of stroke) with egg consumption.
#3 No effect on triglyceride levels
Triglycerides are the fats most commonly found in the foods we eat, including eggs. Many wonder if eating eggs has a detrimental effect on the triglyceride levels in the blood.
In a study published in the American Journal of Clinical Nutrition, participants who consumed two fresh eggs daily found no significant effect on their blood triglyceride levels (nor their cholesterol levels)!
Nutrition Facts
Let’s discuss the nutritional facts of this Chinese dish, egg drop soup, which is rich in vitamins and minerals.
Nutrition information (per 100g)
| Calories/Nutrient | Amount |
| Calories (Kcal) | 27 |
| Net Carbs (g) | 4.29 |
| Fiber (g) | 0.4 |
| Sugar (g) | 0.09 |
| Fats (Total) (g) | 0.61 |
| Protein (g) | 1.16 |
| Cholesterol (mg) | 23 |
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100336/nutrients
High in vitamins and minerals
According to the journal Nutrients, eggs contain every vitamin and mineral except vitamin C (or ascorbic acid).
The egg yolk is rich in choline which helps with cell growth and maintenance in the body. Choline also plays a role in brain development and bone composition.
Eggs contain smaller quantities of other vitamins and minerals, including phosphorus, calcium, and iron.
Low in protein
A one-cup serving of egg drop soup (approximately 244 grams) only has 2.8 grams of protein. This low amount is potentially due to the small amount of protein-rich eggs in the soup.
According to the Harvard School of Public Health, protein is found everywhere in the body, including muscles, tissues, hairs, bones, skin, and much more. Proteins power every chemical reaction in the body and help us survive.
In other words, getting adequate protein in your diet is very important!
Some egg drop soup recipes only contain as little as one single egg for a whopping four servings of the soup. That’s a quarter of an egg per one-cup serving of egg drop soup.
If preparing your egg drop soup at home, add an extra egg to increase the protein content. If dining out at a restaurant, pair your soup with a lean protein dish such as grilled chicken, tofu, or fish.
Low in fats and calories
A one-cup serving of egg drop soup only has 65 calories and 1.5 grams of fat (and even less saturated fat). Wow!
With much fewer calories than a cream-based soup such as chowder or a creamy potato soup, egg drop soup is a very “lite” and plain soup as it is broth-based.
Chicken broth, which is typically used for egg drop soup, is made from simmering chicken bones and vegetables in water on a stove.
The water that soon becomes the broth absorbs the aromatic flavors from the chicken bones and vegetables, making a delicious base for the soup.
Also, besides the small amount of sesame oil, the soup does not contain very much fat either. A large egg only has about 5 grams of fat or less, and many egg drop soup recipes do not contain nearly half an egg in a one-cup serving.
Low in carbs
A one-cup serving of egg drop soup (approximately 244 grams) only has about 10 grams of carbohydrates.
Carbohydrates are typically found in fruits, grains, starchy vegetables, and dairy. Since none of these food groups are found in your traditional egg drop soup, it is a low carbohydrate soup.
FAQs
Yes, the soup is low in carbohydrates and sugars. Therefore, it is an excellent broth-based soup for individuals with diabetes.
Egg drop soup is somewhat keto-friendly because it is low in carbohydrates but not especially rich in fat either.
Yes, a 100-gram (less than one-half cup) serving of soup contains 340 milligrams of sodium. It might contain even more if you add soy sauce. The recommendation from the American Heart Association is to consume less than 2,300 milligrams daily to avoid high blood pressure and eating too much salt.
Yes, egg drop soup is very low in calories and carbohydrates, which can help with weight loss. Yet, it is high in water, which can aid in a feeling of fullness and satisfaction.
A Word From a Dietitian
Egg drop soup is a delicious and flavorful soup low in calories, fat, and carbohydrates. It provides small amounts of many beneficial vitamins and minerals but also contains a large amount of sodium, likely from the broth or the addition of soy sauce.
If dining out, eat the soup in moderation. However, if making homemade soup, try utilizing a chicken broth low in sodium or even sodium-free. Use low sodium soy sauce to improve soup nutrition and avoid eating too much salt.
Add fresh herbs and spices such as chives, green onions, and white pepper to add flavor without adding sodium. Add an extra egg to increase the protein and reap more of the benefits from the vitamins and minerals it contains.
Conclusion
In all, while it is pretty low in calories, carbohydrates, and fat and rich in vitamins and minerals from the egg, eat egg drop soup in moderation due to the high sodium content. The same goes for French onion soup. If you are not a fan of these soup options, try eating Menudo, which is also a healthy and tasty option to try.
We hope you found this article helpful in learning about egg drop soup’s benefits and drawbacks to decide if you should incorporate them into your diet.
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