Filling and Flavorful 300-Calorie Soups to Help You Lose Weight

POPSUGAR Photography | Lizzie Fuhr
POPSUGAR Photography | Lizzie Fuhr

When colder winds blow and you want to cup your hands around a creamy, satisfying bowl of hearty soup, don't bust your waistline with high-calorie cream-based soups. All these soups, including this pumpkin-coconut bisque is only 202 calories per serving.

Cauliflower Soup
POPSUGAR Photography | Lizzie Fuhr

Cauliflower Soup

Made with cauliflower, leeks, parsnips, and garlic, this soup is dairy-free and 298 calories per serving.

Lentil Soup With Butternut Squash
POPSUGAR Photography / Lizzie Fuhr

Lentil Soup With Butternut Squash

This recipe puts flavor back into lentils with cumin and turmeric — all for 156 calories.

Watercress Soup
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Watercress Soup

This quick watercress and potato soup is high in vitamins A and C as well as iron and fiber, and you'll appreciate the varied textures and flavors.

Squash, Sweet Potato, Carrot, and White Bean Soup
POPSUGAR Photography / Lizzie Fuhr

Squash, Sweet Potato, Carrot, and White Bean Soup

This twist on the always-loved butternut squash soup recipe includes sweet potatoes and carrots for extra fiber and vitamin A, as well as white cannellini beans not only to boost protein but also to add creaminess without a drop of dairy. One creamy, delicious serving is 272 calories.

Vegan Broccoli Soup
POPSUGAR Photography | Leta Shy

Vegan Broccoli Soup

This dairy-free 125-calorie broccoli soup gets its creamy texture from rice milk, plus a dash of nutmeg and cayenne increases the fat-burning potential.

Asparagus, Spinach, and Quinoa Soup
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Asparagus, Spinach, and Quinoa Soup

The superfood quinoa is great for keeping you full and also helping with digestion. Add it to your soup for a substantial but low-calorie lunch. This asparagus, spinach, and quinoa soup is under 100 calories!

Creamy Chard and Spinach Soup
POPSUGAR Photography | Leta Shy

Creamy Chard and Spinach Soup

This creamy 194-calorie chard and spinach soup is easy to make and full of belly-relieving nutrients like leafy greens, almond butter, and bell pepper to help shrink your belly.

Mustard and Collard Greens Soup
POPSUGAR Photography | Leta Shy

Mustard and Collard Greens Soup

Energizing and detoxifying, this mustard and collard greens soup is full of fiber for just 116 calories.

Cucumber Mint Soup
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Cucumber Mint Soup

Cooling, low-calorie, and debloating, this yogurt cucumber mint soup will help calm tummy troubles.

Cheddar-Cauliflower Soup
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Cheddar-Cauliflower Soup

If you crave cheddar soup, this one made with cauliflower is much lower in calories and fat.

Split Pea and Sweet Potato Soup
POPSUGAR Photography | Jenny Sugar

Split Pea and Sweet Potato Soup

Try a vegan twist on this classic soup recipe for only 254 calories a serving.

Black and White Bean Soup
POPSUGAR Photography | Jenny Sugar

Black and White Bean Soup

Black and white beans pack in the protein for this hearty bean and sweet potato soup — and it's under 300 calories a bowl.

Tortilla-Less Soup
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Tortilla-Less Soup

This fresh and spicy tortilla-less soup is full of fresh produce and weighs in at less than 200 calories per satisfying serving.

Winter Weight-Loss Detox Soup
POPSUGAR Photography | Leta Shy

Winter Weight-Loss Detox Soup

Made with turnip, sweet potato, zucchini, kale, and spinach, this soup is only 90 calories per creamy bowl.

Zooey Deschanel's Pea Soup
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Zooey Deschanel's Pea Soup

Made with only peas, veggie broth, mint, and salt and pepper, this soup is just 218 calories per bowl.

Ginger-Carrot Soup
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Ginger-Carrot Soup

At 262 calories, this warming soup is flavored with fresh ginger and has Greek yogurt mixed in to add low-fat creaminess.

Kale Potato Bean Soup
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Kale Potato Bean Soup

Chock full of tasty veggies, protein-packed beans, and other fresh ingredients, this vegetarian soup is just 250 calories per serving.

Roasted Roots Soup
POPSUGAR Photography | Lizzie Fuhr

Roasted Roots Soup

This roasted roots soup plays up the natural flavors of the produce and simmers it all in a coconut bath for 267 calories.Photo: Lizzie Fuhr

Butternut Squash Lentil Soup
POPSUGAR Photography | Jenny Sugar

Butternut Squash Lentil Soup

Just throw all the ingredients in your slow cooker before work, and dinner is done. For 250 calories per serving, each bowl also offers a 17 grams of fiber and 18.3 grams of protein.

Healing Vegetable Bisque
POPSUGAR Photography | Lizzie Fuhr

Healing Vegetable Bisque

This light and delicious healing veggie bisque is full of carrots, onions, and daikon root — just 216 calories.

Next Day Turkey Soup
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Next Day Turkey Soup

Whip up a pot of homemade turkey vegetable soup made with roasted turkey, celery, and carrots. You can enjoy a satisfying bowl for about 270 calories.

Black Bean Soup
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Black Bean Soup

You can fill up on a couple bowls of this simple black bean soup, because it's just 89 calories.

Spinach Carrot Lentil Soup
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Spinach Carrot Lentil Soup

Make this healthy spin on classic tomato soup for a light dinner that won't leave you going to bed hungry. Each bowl is 260 calories.

Broccoli and Arugula Soup
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Broccoli and Arugula Soup

This broccoli and arugula soup from Gwyneth Paltrow's Goop is flavorful and warming and just 129 calories.

Potato Leek Soup
POPSUGAR Photography | Jenny Sugar

Potato Leek Soup

This creamy soup has no dairy, is under 300 calories, and is bursting with savory flavor.