Does Tomato Soup Have High Fiber? Separating Fact from Nutrition Fiction

October 19, 2025 •

5 min read

While tomatoes are a healthy vegetable, a typical serving of condensed canned tomato soup contains only about 2-3 grams of fiber, which is not considered a high-fiber food. This might surprise those asking, 'Does tomato soup have high fiber?' when considering its place in a healthy diet.

Quick Summary

The fiber content of tomato soup varies significantly depending on preparation. Canned versions are typically low in fiber, but homemade soup can be a fiber-rich meal with simple ingredient additions.

Key Points

Standard canned tomato soup is low in fiber: A typical serving of condensed canned tomato soup contains only about 2-3 grams of fiber, which is not considered high.
Processing reduces fiber: The canning process often removes the high-fiber skins of tomatoes, resulting in a product with a lower fiber content than a whole tomato.
Homemade soup offers control: Making your own tomato soup allows you to use whole tomatoes with skins and add other fiber-rich ingredients for a significant fiber boost.
Add legumes for a fiber boost: Adding lentils or beans like cannellini and chickpeas is an excellent way to increase both the fiber and protein content of your soup.
Garnish with seeds for extra fiber: Topping your soup with chia seeds, flax seeds, or pumpkin seeds can add more fiber and a pleasant texture.
Combine with other high-fiber ingredients: Incorporating whole grains like barley, additional vegetables like carrots or spinach, and seeds is a great strategy for a hearty, fiber-filled meal.
Fiber is crucial for health: Dietary fiber is important for digestive health, blood sugar control, lowering cholesterol, and weight management.

The Truth About Tomato Soup's Fiber Content

When evaluating a food's nutritional value, looking beyond the main ingredient is crucial. For tomato soup, understanding the difference between store-bought and homemade versions is key to answering the question: does tomato soup have high fiber? While a whole, raw tomato contains a decent amount of fiber (around 2 grams), the processing involved in canned soup significantly impacts the final product.

Most mass-produced condensed tomato soups are not high-fiber foods. During canning, tomatoes are often processed and their skins, a major source of insoluble fiber, can be removed. The resulting smooth, liquid product contains far less fiber than if the whole tomato were used and blended into a heartier form. A typical half-cup serving of condensed tomato soup, for instance, contains only about 2 to 3 grams of dietary fiber, accounting for a very small percentage of the daily recommended intake. Given that the daily goal is between 25 and 38 grams for adults, relying on standard canned tomato soup to meet your fiber needs is not an effective strategy.

The Great Comparison: Canned vs. Homemade

Making your own tomato soup at home offers a significant advantage, allowing you complete control over the ingredients and, therefore, the nutritional content. This flexibility is the most direct way to ensure your meal is rich in fiber. The texture, flavor, and health benefits of a homemade batch far outweigh the convenience of a store-bought can. Below is a comparison of typical canned tomato soup and a homemade high-fiber version.


Feature	Canned (Condensed) Tomato Soup	Homemade High-Fiber Tomato Soup
Fiber Content (per cup)	2-3 grams	8+ grams (depending on additions)
Processing	Highly processed; skins often removed	Minimal processing; skins can be retained
Control over Ingredients	Very limited; often high in sodium and sugar	Full control over seasoning and nutritional content
Added Nutrients	Primarily vitamins C and K (reduced by processing)	High in vitamins, minerals, and antioxidants from whole foods
Texture	Smooth and liquidy	Hearty and customizable with added ingredients

How to Transform Your Tomato Soup into a High-Fiber Meal

Fortunately, it's easy to significantly boost the fiber content of your tomato soup, whether starting from scratch or doctoring up a can. By incorporating a few simple, whole-food ingredients, you can turn a low-fiber liquid into a nutritious, filling, and hearty meal.

Ingredients for a Fiber Boost

Legumes: Lentils and beans are powerhouses of both fiber and protein. Red lentils cook down and disappear into the soup, making it creamier, while cannellini or kidney beans add bulk and a different texture. Add a half-cup or more during cooking to instantly increase the fiber count.
Vegetables: Besides the tomatoes, incorporating other vegetables is an easy win. Sauté finely chopped carrots, celery, onions, or add spinach towards the end of cooking. Pumpkin puree is another excellent addition that adds a creamy texture and extra fiber.
Whole Grains: For a truly satisfying meal, stir in some cooked whole grains like brown rice, barley, or quinoa. These additions make the soup more substantial and increase the fiber and nutritional value.
Seeds and Nuts: Garnish your bowl with a sprinkle of chia seeds, ground flaxseeds, or roasted pumpkin seeds. These offer a concentrated source of fiber and a pleasant crunch.

A Simple High-Fiber Homemade Tomato Soup Recipe

Sauté Aromatics: In a large pot, sauté chopped onions, celery, and garlic in a little olive oil until soft.
Add Tomatoes and Legumes: Add a can of whole, peeled tomatoes (with their juices) and a cup of rinsed cannellini beans or red lentils. Use an immersion blender to blend until your desired consistency is reached. Blending the beans in creates a naturally creamy, thicker soup.
Season and Simmer: Stir in vegetable broth, oregano, and basil. Season with salt and pepper. Let the soup simmer for at least 20 minutes to allow the flavors to meld.
Garnish: Serve hot, topped with fresh basil, a swirl of Greek yogurt, or a sprinkle of pumpkin seeds.

The Bigger Picture: Why Fiber Matters

Dietary fiber is more than just bulk; it's a critical component of a healthy diet with numerous proven benefits. It plays a vital role in keeping your digestive system running smoothly, preventing constipation, and supporting overall gut health. Beyond digestion, fiber also helps regulate blood sugar levels, which is particularly beneficial for those managing diabetes. Certain types of soluble fiber can also help lower LDL, or "bad," cholesterol levels, which reduces the risk of heart disease. A high-fiber diet can also contribute to weight management, as high-fiber foods tend to be more filling and satisfying, helping you feel full longer and potentially reducing overall calorie intake.

Conclusion

While canned tomato soup is not inherently a high-fiber choice, that doesn't mean it can't be part of a healthy diet. The key lies in understanding the processing and actively choosing to increase the fiber content, either by using whole tomatoes and fiber-rich additions in a homemade version or by incorporating legumes, vegetables, and seeds into a store-bought base. By taking these simple steps, you can enjoy a comforting bowl of tomato soup while reaping the many health benefits of a high-fiber meal. The ultimate lesson is that with a little effort, you can control your nutrition and make any meal work for your health goals.

How to make high-fiber tomato soup

Making a high-fiber version of tomato soup is surprisingly simple and can dramatically improve its nutritional profile.

Utilize whole ingredients for maximum fiber, such as canned whole tomatoes (with skin) or fresh, blended tomatoes.
Add legumes like lentils, chickpeas, or white beans during cooking; they boost fiber and create a creamy texture.
Incorporate extra vegetables such as finely chopped carrots, celery, or spinach for a higher-fiber and more nutrient-dense soup.
Stir in whole grains like cooked barley or brown rice to make the soup more hearty and fiber-rich.
Finish with fiber-filled garnishes, such as a sprinkle of chia seeds, ground flaxseeds, or roasted pumpkin seeds for extra crunch and nutrients.
Choose homemade over canned, as homemade allows for complete control over ingredients, sodium, and fiber content.

Frequently Asked Questions

No, most condensed canned tomato soups are not considered high in fiber. A typical half-cup serving provides only around 2-3 grams, which is a small portion of the daily recommended intake.

A large, raw tomato contains about 2 grams of fiber. However, the fiber content in tomato soup depends on the specific preparation and whether the fibrous skins were removed during processing.

The best way is to make your own soup using whole, blended tomatoes with their skins. You can also add fiber-rich ingredients like lentils, beans (cannellini, kidney), chopped vegetables (carrots, celery), or whole grains (barley, brown rice).

Yes, you can easily boost the fiber of canned soup by stirring in cooked legumes like lentils or beans, or by adding a sprinkle of high-fiber seeds such as chia or ground flaxseed.

Processing, such as straining and canning, can remove some of the natural fiber from tomatoes, especially if the skins are discarded. While some nutrients are retained, the overall fiber content is often reduced compared to using whole, unprocessed tomatoes.

Increasing your fiber intake can improve digestive health, help regulate blood sugar levels, lower cholesterol, and support weight management by increasing feelings of fullness.

Homemade tomato soup is often a healthier option than canned, as it allows you to control the amount of sodium and sugar and maximize the fiber content by using whole ingredients and adding legumes and other vegetables.