Does Canned Soup Have a Lot of Preservatives?

According to the Food Standards Australia and New Zealand, the airtight sealing and heat treatment used in the commercial canning process is a very effective method of food preservation and means many canned goods, including soup, do not require added preservatives. However, this doesn't mean all canned soups are free of chemical additives and high levels of sodium.

Quick Summary

The canning process itself sterilizes and preserves soup, but many brands still add chemical preservatives, flavor enhancers, and high levels of sodium for taste and texture. Consumers should check nutritional labels to identify specific additives, unhealthy fats, and sodium content.

Key Points

• Canning is the Preservative: The high-heat, airtight commercial canning process is the primary method of preservation, not added chemical preservatives.

• Sodium is a Major Issue: Many canned soups contain extremely high levels of sodium, which is used for both flavor and preservation.

• Check for Additives: Manufacturers add ingredients like MSG, thickeners (guar/xanthan gum), and artificial flavors/colors to enhance taste and texture.

• Not All Canned Soups Are Equal: Read the nutritional label and ingredient list carefully. Many low-sodium and organic options with fewer additives are available.

• Homemade is Healthiest: Making soup from scratch offers complete control over ingredients, sodium, and nutrients, making it the healthiest alternative.

Understanding the Canning Process

For many, canned soup is a fast, easy, and affordable meal, but a common misconception is that its long shelf life is solely due to a high volume of artificial preservatives. The reality is that the commercial canning process itself is the primary method of preservation, not chemical additives.

The canning process involves three key steps:

• Processing: Ingredients are prepared, such as peeling, chopping, and cooking.
• Sealing: The processed food is sealed in an airtight can.
• Heating: The can is then heated to a high temperature, which kills any microorganisms and bacteria that could cause spoilage or illness.

This high-heat sterilization and the vacuum seal it creates is enough to keep the product shelf-stable and safe for an extended period, in some cases for years.

The Role of Additives in Canned Soup

While the canning process provides natural preservation, many commercial soups still contain various additives. These are typically included to enhance flavor, improve texture, and maintain color, rather than for basic safety and preservation.

Common Additives in Canned Soups

• Monosodium Glutamate (MSG): A flavor enhancer that adds an "umami" taste. Some individuals may be sensitive to MSG and experience headaches or nausea, but it is generally recognized as safe by regulatory bodies.
• Sodium Phosphate: This additive is used as a taste enhancer and preservative, contributing to the soup's sodium content.
• Hydrolyzed Vegetable Protein (HVP): A flavor-enhancing additive derived from vegetables. It is often used to give a richer, heartier flavor to the soup.
• Guar Gum and Xanthan Gum: These are often used as thickening agents and stabilizers to improve the texture and consistency of the soup. While derived from natural sources, large quantities can cause digestive issues for some people.
• Artificial Flavoring and Coloring: Synthetic chemicals are sometimes used to mimic specific flavors or maintain a consistent appearance, though they add no nutritional value.
• High-Fructose Corn Syrup (HFCS): Added to some soups for sweetness, HFCS can contribute to excess sugar intake, which is linked to obesity and heart disease.

The High Sodium Issue in Canned Soups

One of the biggest nutritional concerns with many canned soups is not preservatives, but the extremely high sodium content. Sodium is used both as a preservative and a flavor enhancer, and many brands contain levels that significantly exceed the daily recommended intake per serving. Excessive sodium consumption is linked to health problems like high blood pressure, heart disease, and stroke. When shopping, it is crucial to read labels and opt for "low sodium" or "no salt added" options to minimize these risks.

Canned vs. Homemade Soup: The Additive Comparison

Feature	Canned Soup	Homemade Soup
Preservation Method	High-heat canning process is the main method, often supplemented by chemical additives.	Freezing or refrigeration, with no additional preservatives required.
Additives	May contain MSG, stabilizers, thickeners (guar/xanthan gum), and artificial flavors/colors.	Typically contains only the whole ingredients added by the cook.
Sodium Content	Often very high, used for flavor enhancement and preservation. Low-sodium options are available but must be sought out.	Fully customizable sodium levels. Can use herbs and spices for flavor instead of excessive salt.
Convenience	Quick and easy to prepare; requires minimal effort.	Requires time for ingredient preparation and cooking.
Nutritional Profile	Varies widely by brand and type. Some vitamins may be lost during the high-heat process. High in sodium and sometimes unhealthy fats.	Retains more nutrients from fresh ingredients; lower in sodium and unhealthy fats.
Taste and Texture	Can be highly variable, often with an altered flavor and texture from the canning process.	Fresher, more vibrant taste and texture; full control over seasoning and ingredients.

How to Choose Healthier Canned Soup Options

For those who depend on the convenience of canned soup but want to reduce their intake of additives, several strategies can help:

• Read the label carefully: Check the ingredients list for flavor enhancers like MSG and chemical-sounding preservatives. Look for recognizable, whole-food ingredients.
• Choose "low sodium" or "no salt added" versions: This is the most significant step to reduce the potential negative health effects of canned soup.
• Opt for organic and whole-food brands: Brands like Amy's Kitchen, Health Valley, and Pacific Foods often use simpler, more natural ingredient lists with fewer additives.
• Look for BPA-free packaging: Bisphenol-A (BPA) is a chemical used in the lining of some cans and has been linked to health problems. Many manufacturers now offer BPA-free options.
• Customize your soup: Add fresh or frozen vegetables, herbs, and spices to improve the nutritional profile and reduce the need for canned-in flavors and preservatives.

The Final Word on Canned Soup and Preservatives

To summarize, canned soup does not necessarily have a high volume of preservatives in the traditional sense, as the canning process itself sterilizes the food. However, many commercial products do contain numerous additives to enhance taste and texture, and most are notoriously high in sodium. While these additives are generally safe for most people in moderation, they contribute to the highly processed nature of the product. For those seeking cleaner, more nutritious options, reading labels carefully and choosing low-sodium, additive-free, or homemade alternatives is the best approach. Ultimately, enjoying canned soup in moderation and being aware of its ingredients can allow you to balance convenience with health-conscious choices.

Conclusion

While the high-heat sterilization process of canning eliminates the need for a large quantity of chemical preservatives to ensure food safety, many manufacturers add ingredients like MSG, thickeners, and high levels of sodium to enhance flavor and texture. Consumers can navigate these complexities by prioritizing low-sodium and organic options and checking ingredient labels carefully. For optimal control over nutrients and additives, homemade soup remains the healthiest choice, but informed decisions can make canned soup a better option for convenient meals.

Beyond the Can: Exploring Alternatives

For those wanting to move away from canned varieties entirely, numerous alternatives offer fresh flavor and ingredient control. Boxed or refrigerated soups are often a step up, though labels should still be read closely. For the healthiest option, making soup from scratch allows complete control over ingredients, sodium, and flavor profile. Quick-and-easy recipes can be found online that use slow cookers or pressure cookers to simplify the process. Homemade broth and fresh vegetables ensure a nutritious and preservative-free meal.

Canned Soup Myths vs. Reality

• Myth: Canned soup has a lot of preservatives because it lasts for years.
  • Reality: The primary preservative is the high-heat, airtight canning process, not added chemicals.
• Myth: Canned food is less nutritious than fresh or frozen.
  • Reality: While some water-soluble vitamins can be lost in canning, other nutrients are retained, and some antioxidants in foods like tomatoes can even increase. The main nutritional drawback is typically high sodium and added sugar.
• Myth: Canned soup is always unhealthy.
  • Reality: While many commercial options are highly processed and high in sodium, many low-sodium, organic, and healthier options are available for those who read the labels carefully.

Choosing for Your Health

Ultimately, whether canned soup is a healthy choice depends on the specific product and your dietary needs. The canning process is a safe method of preservation, but additives vary greatly between brands. By educating yourself and making a conscious effort to read ingredient lists, you can choose canned soup that fits a balanced and healthy lifestyle.

Healthy Recipe: Homemade Cream of Chicken Substitute

For a truly preservative-free soup base, try this quick homemade version instead of canned condensed soup. This recipe is healthier and more flavorful.

Ingredients

• 2 tbsp unsalted butter
• 2 tbsp all-purpose flour
• 1/2 cup milk
• 3/4 cup unsalted chicken broth
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper
• 1/4 tsp onion powder
• 1/4 tsp garlic powder

Instructions

1. Melt butter in a saucepan over medium heat.
2. Whisk in flour and cook for about one minute until a paste forms.
3. Slowly pour in the milk and broth, whisking constantly to prevent lumps.
4. Add salt, pepper, onion powder, and garlic powder. Continue whisking until the soup thickens to your desired consistency.

Conclusion: Making Informed Choices

In conclusion, while the industrial canning process is the primary preservative for canned soup, many commercial brands add a range of enhancers and stabilizers, most notably high levels of sodium. This makes reading labels and choosing low-sodium or organic options critical for a healthy diet. For ultimate control, homemade soup is the best choice, but with the right information, canned soup can still be a part of a balanced and convenient meal plan.

Visit the Food Standards Australia New Zealand website for more information on the canning process and food safety.

Frequently Asked Questions

Is canned soup unhealthy because of preservatives?

Not necessarily. The high heat of the canning process is the main preservative. However, many canned soups are considered unhealthy due to high sodium levels and added flavor enhancers, not solely chemical preservatives.

How can I find out what additives are in my canned soup?

Always read the ingredient list on the nutritional label. Look for chemical-sounding names, as well as MSG, guar gum, and xanthan gum. Many brands offer low-sodium or organic versions with simpler ingredient lists.

Is sodium in canned soup a bigger concern than preservatives?

Yes, for most people, the high sodium content is a more significant health concern than chemical preservatives. High sodium intake is linked to high blood pressure, heart disease, and stroke.

Do organic canned soups have preservatives?

Organic canned soups are less likely to contain synthetic preservatives and often have simpler, more recognizable ingredient lists. However, they can still contain high sodium levels, so reading the label is important.

Is BPA from can linings a risk?

Bisphenol-A (BPA) is a chemical formerly used in can linings that can migrate into food. Many manufacturers now offer BPA-free cans to address health concerns associated with BPA exposure.

How can I reduce the sodium in canned soup?

For low-sodium options, look for versions labeled "no salt added" or "low sodium." Additionally, you can dilute regular canned soup with water or homemade, low-sodium broth.

Are preservatives completely unnecessary for canned soup?

In terms of safety, the airtight sealing and sterilization of canning are sufficient. However, manufacturers sometimes add preservatives like salts (including sodium phosphate) to maintain texture, color, and enhance flavor over time.