How healthy is hot and sour soup?
Is hot and sour soup healthy? Yes, for most people. Hot and sour soup scores 44/100 on the HowHealthyIs Score: 100 g provides 73 kcal, 6.1 g protein and 86 mg calcium. Hot and sour soup is a thickened stock with tofu, pork, mushrooms, bamboo shoots and egg ribbons, sharpened with vinegar and white pepper: low in calories with a fair amount of protein. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Hot and sour soup ranks higher than 44% of them.
Counts in favor (% daily value per 100 kcal)
- Protein17%
- Calcium9%
- Iron5%
- Magnesium5%
- Potassium5%
- Fiber3%
- Vitamin A1%
- Vitamin E1%
- Vitamin C1%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium15%
Raw NRF9.3: 47 minus 19 = 28. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in hot and sour soup?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 73 kcal | 219 kcal | |
| Protein | 6.1 g | 18 g | 37% |
| Carbohydrates | 5.7 g | 17 g | 6% |
| Fiber | 0.6 g | 1.6 g | 6% |
| Sugars | 1.4 g | 4.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.9 g | 8.8 g | 11% |
| Saturated fat | 0.6 g | 1.9 g | 9% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 7.6 µg | 23 µg | 3% |
| Vitamin C | 0.6 mg | 1.6 mg | 2% |
| Vitamin D | 0.1 µg | 0.4 µg | 2% |
| Vitamin E | 0.1 mg | 0.3 mg | 2% |
| Vitamin K | 3.4 µg | 10 µg | 8% |
| Vitamin B12 | <0.1 µg | 0.2 µg | 8% |
| Folate | 11 µg | 34 µg | 8% |
| Minerals | |||
| Calcium | 86 mg | 259 mg | 20% |
| Iron | 0.7 mg | 2.1 mg | 12% |
| Potassium | 166 mg | 499 mg | 11% |
| Magnesium | 16 mg | 47 mg | 11% |
| Zinc | 0.6 mg | 1.7 mg | 16% |
| Sodium | 245 mg | 735 mg | 32% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard hot and sour soup?
We estimate hot and sour soup from this standard recipe (serves 5, about 1320 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Chicken stock | 1000 g |
| Firm tofu, in strips | 150 g |
| Lean pork loin, shredded | 80 g |
| Shiitake mushrooms | 60 g |
| Wood ear mushrooms | 30 g |
| Bamboo shoots | 60 g |
| 1 egg, beaten in | 50 g |
| Soy sauce | 30 g |
| Black vinegar (modeled as distilled vinegar) | 40 g |
| White pepper | 2 g |
| Cornstarch to thicken | 25 g |
| Sesame oil | 5 g |
| Scallions | 20 g |
Why is hot and sour soup good for you?
- 18 g protein in 1 bowl, 37% of the daily value. Protein contributes to the maintenance of muscle mass.
- 259 mg calcium in 1 bowl, 20% of the daily value. Calcium is needed for the maintenance of normal bones.
- 1.7 mg zinc in 1 bowl, 16% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A light starter before a stir-fry
- A warm soup when you want something low in calories but savory
What should you watch out for?
- Restaurant versions can be very salty.
- The cornstarch thickening adds a little refined starch.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.