Introduction

If you're looking for a light lunch option, your eyes may go directly to the soup and salad section of the menu. While soup can be a comforting, low-calorie, and nutrient-rich choice, that's not always the case. We scoured popular restaurant chain's menus and found plenty of unhealthy soup options loaded with saturated fat, sodium, and excess calories—everything you don't want in a healthy lunch.

Key Nutrients to Consider

When you're in the mood for a healthy and light soup, you'll want to be aware of five key nutrients:

• Calories
• Sodium
• Saturated fat
• Fiber
• Protein

Panera's Turkey Chili

Per bowl: 300 calories, 10 g fat (4.5 g sat fat), 690 mg sodium, 31 g carbs (14 g fiber, 8 g sugar), 21 g protein

"Turkey Chili is one of my favorites from Panera and a healthy and delicious option for anyone watching their carb, sodium, and fat intake," says Cheryl Mussatto, MS, RD, LD, a clinical dietitian.

Cracker Barrel's Turkey Noodle Soup

Per bowl: 250 calories, 2.5 g fat (0.5 g sat fat), 1,290 mg sodium, 24 g carbs (3 g fiber, 8 g sugar), 32 g protein

"The Turkey Noodle Soup at Cracker Barrel is a good choice – it's low in calories and fat and provides 16 grams of protein per cup (or 32 grams per bowl)," says Mandy Tyler, M.Ed., RD, CSSD, LD.

Olive Garden's Minestrone Soup

Per serving: 110 calories, 1 g fat (0 g sat fat), 810 mg sodium, 17 g carbs (4 g fiber, 4 g sugar), 5 g protein

"Olive Garden's Minestrone Soup is a tasty and nutritious option, loaded with veggies and beans for essential nutrients," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ.

Zoup!'s Chicken Tortilla Soup

Per cup: 120 calories, 2 g fat (0 g sat fat), 750 mg sodium, 14 g carbs (2 g fiber, 6 g sugar), 13 g protein

The Chicken Tortilla Soup at Zoup! Is packed with protein from roasted chicken and loaded up with veggies like chilis, red and green peppers, and corn.

McAlister's Deli Veggie Chili

Per bowl: 270 calories, 3 g fat (0 g sat fat), 1,440 mg sodium, 50 g carbs (14 g fiber, 5 g sugar), 14 g protein

"I love the Veggie Chili from McAlister's Deli because it has a delicious balance of vegetables and plant-based protein," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness based in Indianapolis, IN.

Macaroni Grill's Tomato Basil Soup

Per serving: 110 calories, 42 g fat (5 g sat fat), 670 mg sodium, 9 g carbs (2 g fiber, 5 g sugar), 2 g protein

"Macaroni Grill's Tomato Basil Soup has just 110 calories, and it packs 2 grams of fiber, 2 grams of protein, and is rich in antioxidants like lycopene," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition.

PF Chang's Hot and Sour Soup

Per cup: 70 calories, 2 g fat (0 g sat fat), 580 mg sodium, 9 g carbs (0 g fiber, 1 g sugar), 4 g protein

PF Changs Hot and Sour Soup is a delicious low-calorie and low-fat way to start a meal, says Moushumi Mukherjee MS RDN.

Outback Steakhouse's Tasmanian Chili

Per cup: 200 calories, 14 g fat (6 g sat fat), 760 mg sodium, 7 g carbs (2 g fiber, 3 g sugar), 12 g protein

"For those steering clear of beans, Outback Steakhouse's Tasmanian Chili offers a unique twist on the classic, featuring tender steak bites instead of traditional ingredients," says Jessie Hulsey RD, LD, an Atlanta-based registered dietitian and creator of Health Down South.

Pret a Manger's Moroccan Lentil Soup

Per 16-ounce serving: 390 calories, 17 g fat (3 g sat fat), 930 mg sodium, 44 g carbs (13 g fiber, 7 g sugar), 17 g protein

"Pret a Manger's Moroccan Lentil Soup is a great choice for those looking for a vegan or vegetarian option," says Claire Rifkin, MS, RDN, an NYC-based women's health dietitian and founder of the Telehealth private practice Claire Rifkin Nutrition.

LongHorn Steakhouse's Shrimp and Lobster Chowder

Per cup: 190 calories, 11 g fat (6 g sat fat), 570 mg sodium, 17 g carbs (2 g fiber, 4 g sugar), 8 g protein

"LongHorn Steakhouse's Shrimp and Lobster Chowder is a creamy indulgence at just 190 calories and 8g protein per cup," says Hulsey.