Is Tomato Soup Considered High in Fiber? Separating Fact from Fiction

October 19, 2025 •

4 min read

According to the National Health Service (NHS), most adults need around 30g of fiber a day, yet many fall short of this goal. When considering a warm, comforting bowl of tomato soup, you might wonder: is tomato soup considered high in fiber? The answer, for most store-bought varieties, is surprisingly low.

Quick Summary

Standard canned tomato soup is typically low in fiber due to processing that removes the skins and seeds. Fiber content varies widely based on ingredients and preparation, with homemade versions offering better opportunities to boost fiber.

Key Points

Low Fiber in Canned Versions: Standard canned tomato soup is not a high-fiber food, typically providing only 1.5-2 grams per serving.
Processing Reduces Fiber: The manufacturing process for commercial soup removes the skins and seeds of the tomatoes, where most of the natural fiber resides.
Homemade is Higher in Fiber: Soups made at home with whole tomatoes and other vegetable additions naturally contain more fiber.
Add Legumes and Vegetables: The easiest way to boost fiber is by adding lentils, chickpeas, or chopped vegetables like carrots and celery to your soup.
Health Benefits of Fiber: Increasing your fiber intake supports digestion, gut health, weight management, and can lower the risk of chronic diseases.
Check Nutrition Labels: Always read the nutrition information on store-bought soups to be aware of the fiber and sodium content.

The Truth About Tomato Soup and Fiber

For many, a bowl of tomato soup is a symbol of comfort food. Given its vegetable base, it's easy to assume it's also a good source of dietary fiber. However, a closer look at the nutritional facts of most store-bought varieties reveals this is not the case. A typical 1/2 cup serving of condensed tomato soup contains only about 1.5 to 2 grams of fiber, representing a very small fraction of the recommended daily intake. To meet the recommended 25-38 grams of fiber per day, one would need to consume an unrealistic amount of condensed soup.

How Processing Impacts Fiber Content

The primary reason for the low fiber content in most commercial tomato soups lies in the manufacturing process. The fiber in a raw tomato is mainly found in the skin and seeds. During the creation of commercial soup, these components are often strained out to achieve a smooth, consistent texture. While the heating process can sometimes enhance the bioavailability of certain nutrients like lycopene, it does not compensate for the mechanical removal of fiber. Condensed soups, in particular, undergo significant processing that strips away much of the tomato's natural fiber.

Homemade vs. Canned Tomato Soup

The fiber content can vary dramatically depending on whether the soup is homemade or canned. A homemade recipe that includes the whole tomato, skins and all, and incorporates other vegetables will naturally have a much higher fiber count. In contrast, canned soup is designed for shelf-life and consistency, which often prioritizes a smooth texture over maximum nutritional value.

Why Dietary Fiber is So Important

Before exploring how to increase the fiber in your soup, it's essential to understand why this nutrient is so vital for health. Fiber plays a crucial role in several bodily functions. It aids in digestion, promotes a healthy gut microbiome, helps regulate blood sugar levels, and can assist with weight management by promoting a feeling of fullness. A high-fiber diet has also been associated with a lower risk of heart disease, stroke, type 2 diabetes, and certain types of cancer. While tomato soup might be a convenient meal, relying on it as a primary source of fiber is misguided.

How to Boost Your Soup's Fiber Content

Fortunately, it is easy to transform a low-fiber tomato soup into a fiber-rich, nutrient-dense meal. By adding a few simple ingredients, you can significantly increase its nutritional value and make it a more satiating and gut-friendly dish.

Here are some excellent, fiber-packed additions:

Legumes: Lentils, chickpeas, and cannellini beans are fantastic additions that dissolve and thicken the soup while adding substantial fiber and protein.
Vegetables: Incorportating finely chopped vegetables like carrots, celery, bell peppers, spinach, or zucchini will add both soluble and insoluble fiber.
Whole Grains: Adding a handful of brown rice or quinoa while cooking can bulk up the soup and increase its fiber content.
Toppings: Roasted chickpeas, pumpkin seeds, or nuts can be added as a crunchy, high-fiber garnish.
Tomato Skins and Seeds: If you're making homemade soup, avoid straining the skins and seeds. Use an immersion blender to achieve a creamy consistency while preserving all the natural fiber.

By including these ingredients, you can elevate your bowl from a simple starter to a fulfilling and nutritionally complete meal. The right additions make a world of difference for your digestion and overall well-being.

Comparison of Tomato Soup Fiber Content


Feature	Standard Canned Tomato Soup	Enhanced Homemade Tomato Soup
Fiber per serving	Approximately 1.5 - 2 grams	Significantly higher (5+ grams, depending on additions)
Processing	Heavily processed; skins and seeds removed	Minimal processing; uses whole tomatoes
Added Fiber Sources	None, unless specified	Lentils, beans, vegetables, whole grains
Sodium Level	Often high, especially condensed versions	Low, as you control the seasoning
Natural Sugars	May contain added sugars to balance acidity	Control sugar content by using ripe tomatoes
Texture	Smooth, uniform consistency	Can be chunky or creamy depending on blending

Conclusion: Enjoying a High-Fiber Tomato Soup

Ultimately, the question of whether tomato soup is high in fiber depends on its preparation. While store-bought condensed versions are generally low in this essential nutrient, that doesn't mean you have to give up your favorite comfort food. By taking a homemade approach or simply enhancing a pre-made soup with fiber-rich ingredients like lentils, beans, and vegetables, you can easily turn a low-fiber meal into a nutritional powerhouse. This small dietary change can significantly contribute to your daily fiber goals, supporting better digestive health and overall well-being. So, the next time you crave a bowl, remember that a little effort can make a big difference in its nutritional impact.

For more information on dietary guidelines and healthy eating, consult official sources such as the National Health Service (NHS): https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.

Frequently Asked Questions

No, blending tomatoes does not destroy the fiber. It breaks it down into smaller pieces, but the fiber is still present. However, if the soup is strained after blending, the fiber in the skins and seeds will be removed.

A medium-sized raw tomato contains about 1.5 grams of fiber. A typical serving of canned, condensed tomato soup generally has about 1.5 to 2 grams of fiber, but this is after processing that removes much of the original fiber.

Yes, absolutely. You can easily boost the fiber by stirring in ingredients like lentils, beans, chickpeas, chopped vegetables, or even a spoonful of wheat bran.

A high-fiber diet offers numerous benefits, including promoting regular bowel movements, aiding in weight management, lowering cholesterol, stabilizing blood sugar, and supporting a healthy gut microbiome.

Yes. Homemade tomato soup, especially if you include the skins and seeds and don't strain it, will have more fiber. Additionally, some brands offer 'chunky' or 'hearty' versions with added vegetables and legumes that contain more fiber.

While supplements can be helpful, it is generally recommended to get fiber from whole foods first. Food sources provide a mix of soluble and insoluble fiber, along with other essential nutrients, that supplements may lack.

Heating and processing primarily alter the physical structure of the fiber, not necessarily 'destroying' it. However, if the tomato pulp is strained, the fiber is physically separated and removed from the final product.