How Many Calories in the Canned Weight Watchers Soup?
For those following the Weight Watchers program, the Heinz brand of canned Carrot & Lentil Soup is a popular choice for a quick, low-calorie meal. Multiple sources confirm the low energy content of this product. The approximate calorie count for a full can (around 295g) is 86 to 89 calories. This makes it a very low-point option within the WW system, often valued at just one point per serving. The product achieves this low count by being low in fat and packed with vegetables and water, making it a light yet satisfying option.
Full Nutritional Breakdown
Beyond the calorie count, it's important to look at the other nutritional components of the Heinz Weight Watchers Carrot & Lentil Soup. Here is a typical breakdown per 100g, according to product information:
- Energy: 29 kcal (126 kJ)
- Fat: 0.1g
- Saturated Fat: Trace
- Carbohydrates: 5.5g
- Sugars: 1.6g
- Fibre: 0.7g
- Protein: 1.3g
- Salt: 0.6g
Looking at the full can (295g) gives a better picture of a typical portion:
- Energy: 86 kcal (372 kJ)
- Fat: 0.4g
- Saturated Fat: 0.1g
- Carbohydrates: 16.1g
- Sugars: 4.6g
- Fibre: 2.1g
- Protein: 3.9g
- Salt: 1.7g
What About a Homemade Weight Watchers Carrot and Lentil Soup?
Making carrot and lentil soup at home gives you complete control over the ingredients, which can significantly affect the calorie count. While the canned version offers convenience, a homemade soup can be tailored to your specific dietary needs and taste preferences. The calorie and nutrient content of a homemade version will depend on several factors, including the amount of oil used, the type of broth, and any added dairy or protein.
Making Your Soup Lower in Calories
To keep your homemade carrot and lentil soup as low-calorie as the canned version, consider these tips:
- Use cooking spray instead of oil: Sautéing your onions and carrots in a low-calorie cooking spray instead of olive oil or butter can save a significant number of calories.
- Opt for low-sodium vegetable stock: Low-sodium broths help manage salt intake without sacrificing flavour. You can also create a richer, more flavourful broth with herbs and spices instead of relying on high-sodium stock cubes.
- Avoid high-fat additions: Skip the full-fat coconut milk or heavy cream and use a low-fat Greek yogurt, fat-free milk, or simply blend the soup for a creamy texture without the added calories.
- Load up on Zero-Point foods: According to the WW program, vegetables and legumes like carrots and lentils are Zero-Point foods on many plans, so you can increase the proportion of these ingredients to make the soup more filling without affecting the points value significantly.
The Importance of Ingredients
The quality and choice of ingredients play a crucial role in both the nutritional value and the final taste of your homemade soup. Using fresh carrots, red lentils, and quality vegetable stock ensures a vibrant, nutrient-rich dish. While red lentils break down and create a creamy texture, other lentil types can be used for a heartier, more textured soup. Spices like cumin, coriander, ginger, and turmeric not only add flavor but also provide additional health benefits, such as anti-inflammatory properties.
Comparing Soup Types: Canned vs. Homemade
To help you decide which option is right for you, here is a comparison of the approximate nutritional values for the canned Heinz Weight Watchers soup and a typical homemade, low-calorie version.
| Feature | Canned Heinz WW Soup (approx. 295g) | Homemade Low-Calorie Soup (approx. 295g) |
|---|---|---|
| Calories | ~86-89 kcal | ~110-150 kcal |
| Fat | 0.4g | ~2-5g (using cooking spray/minimal oil) |
| Sodium | 1.7g | ~0.5-1.5g (can be lower using low-sodium stock) |
| Fibre | 2.1g | ~4-6g (varies with lentil quantity) |
| Control over Ingredients | None | Full control |
| Time/Convenience | Fast and convenient | Requires preparation time |
Health Benefits of Carrot and Lentil Soup
Regardless of whether you choose the canned or homemade version, carrot and lentil soup offers significant health benefits, especially for those managing their weight.
- High in Fiber: Lentils are an excellent source of dietary fiber, which promotes satiety, aids digestion, and can help regulate blood sugar levels.
- Rich in Nutrients: Carrots provide a high dose of Vitamin A (beta-carotene), an important antioxidant. The soup also contains minerals like iron and potassium.
- Source of Plant-Based Protein: Lentils are a great source of plant-based protein, making this a satisfying and nutritious meal, particularly for vegetarians or vegans.
- Boosts Immunity: Ingredients like carrots and lentils, combined with flavourings like garlic, ginger, and turmeric, can provide immune-boosting benefits.
The WW Points System and Your Soup
The Weight Watchers system is designed to guide you toward healthier food choices by assigning a 'Points' value based on a food's calories, protein, sugar, and saturated fat. The canned Heinz Weight Watchers Carrot & Lentil Soup is a low-point option because it is low in calories, sugar, and saturated fat, and includes some protein. For homemade soup, you can manually calculate the points using the nutritional information of your specific ingredients, or rely on the fact that Zero-Point foods like lentils and vegetables won't consume your daily points budget on many plans. This flexibility allows you to create a fulfilling meal that aligns perfectly with your weight management goals.
Conclusion
The canned Heinz Weight Watchers Carrot and Lentil Soup contains a very low calorie count, making it a quick and convenient option for weight management. For those who prefer a personalized touch, a homemade version allows for full control over ingredients and nutrients, enabling you to create an equally healthy and delicious meal. Both options offer a great source of fiber, protein, and vitamins, contributing to a balanced diet and aiding in satiety.
