Choosing which foods are more nutritious than the other can be confusing at times. Among some of the more common choices of food are soups and salads. Both dishes have the ability to add both variety and adequate nutrition to your diet. But which is better: soup or salad?

On the one hand, both soups and salads are considered a good starter dish for your main meal. Also, both soups and salads are considered a great way to deliver vegetables to your meal, that’s for sure. But there are positives and negatives to each of these choices.




  • Soups are easily digested

  • Soups are low in calories and fat

  • Soups are high in nutrition, adding both vitamins and minerals to your diet

  • Warm soup will stimulate digestion

  • When vegetables, whole grains and beans are added to soups, they can make a complete meal.

  • Soup intake has been associated with lower body mass, making certain soups ideal for losing weight

  • Soup increases water intake since soups are mostly liquid

  • Warm soup at bedtime can help you relax.


  • Canned soups can be high in salt and calories

  • Soups can be low in fiber

Healthy soup ideas:

  • Traditional or Italian vegetable soup

  • Chicken and Corn soup

  • Chicken and Noodle soup

  • Creamy Tomato Bisque soup

  • Bean soup



  • By adding healthy ingredients such as spinach and/or mixed greens, avocados, nuts and seeds, cheese and even fruit or meats (such as chicken) to your salad you will boost your nutrition.

  • Romaine lettuce, red or green leaf lettuce, butterhead and Boston and bib type lettuce are more nutritious than iceberg lettuce


  • Adding dressings high in fat and croutons mount up the calorie intake in your diet, adding pounds to your body mass.

  • Iceberg lettuce is not necessarily nutritious

Healthy Salad ideas:

  • Greek salad

  • Avocado salad

  • Tabbouleh (Arab salad made with cracked wheat mixed with finely chopped ingredients such as tomatoes, onions, parsley and olive oil).

  • Taco salad

  • Fruit salad (watermelon, cantaloupe, strawberries and various berries)

As you can see, there are pros and cons when considering the consumption of both salads and soups. Be mindful of the ingredients you put into either so that you have a healthy and satisfying meal. Be careful of the amount of salt you put on either choice as well. Try an herb blend such as Braggs Organic Sprinkle (a mixture of 24 herbs and spices seasoning) or as a substitute for salt.

Also, try balsamic vinegar with various herbs for seasoning. “Balsamic vinegar has a sharp, tart flavor with a hint of sweetness. It brings out a food’s natural flavors, too, minimizing the need for salt. Use balsamic vinegar in salad dressings, soups, stews, and marinades for meat and fish. Reducing it in a saucepan over low heat creates an even more flavorful syrup that you can drizzle over fresh tomatoes or roasted vegetables.”


TIP: Adding fresh herbs to your soups and salads will increase the nutritional value of both.

Call Missy Donaghy with Interiors for Seniors for a FREE consultation 321-279-3301.

Interiors for Seniors is proud to have been chosen as one of the top 100 moving blogs on the Internet.


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