Is Tomato Soup Junk Food? It Depends on How It's Made

October 16, 2025 •

3 min read

According to the American Heart Association, many canned soups contain high levels of sodium, potentially exceeding one-third of the recommended daily intake in a single serving. This raises a critical question: is tomato soup junk food? The nutritional quality of tomato soup varies dramatically depending on whether it is homemade or a commercial product.

Quick Summary

The classification of tomato soup as junk food depends heavily on its ingredients and preparation. High-sodium, high-sugar canned versions can be unhealthy, while homemade versions are often nutritious and full of vitamins and antioxidants.

Key Points

Source Matters: Canned tomato soup can be junk food due to high sodium and sugar, while homemade versions are typically nutritious and low-calorie.
High Sodium Content: Many canned tomato soups contain excessive sodium, contributing significantly to daily intake and increasing health risks.
Antioxidant Power: Homemade soup made from cooked tomatoes is rich in lycopene and other antioxidants that offer cancer-fighting and heart-healthy benefits.
Control Your Ingredients: Making tomato soup at home allows you to control salt, sugar, and fat levels, avoiding unnecessary additives.
Nutrient-Rich Alternative: Healthier canned options exist, but reading labels for lower sodium, fiber, and protein is crucial.
Impact on Health: The health impact of tomato soup, including weight management and disease risk, depends directly on its preparation and ingredients.

The Defining Factors of Junk Food

Junk food is typically characterized as being high in calories from sugar and fat, and often high in sodium, while being low in essential nutrients like fiber, protein, vitamins, and minerals. The health profile of foods, like fast food burgers or soup, can vary based on their ingredients.

Canned Tomato Soup: Potential Junk Food

Many commercially available condensed tomato soups can be categorized as junk food. These products often contain ingredients that compromise nutritional quality for extended shelf-life and improved taste. Common problematic ingredients include excessive sodium for preservation and flavor, which can contribute significantly to daily intake and health risks. Added sugars are frequently used to balance acidity and enhance flavor, adding empty calories. Cream-based versions are often high in saturated fats, linked to increased cholesterol. Additionally, some canned soups may contain unnecessary additives like preservatives, thickeners, and artificial flavors. Concerns have also been raised about BPA in some older can linings.

Homemade Tomato Soup: A Healthy Alternative

Homemade tomato soup stands in stark contrast, offering significant health benefits and is far from junk food. When made with fresh, quality ingredients, it is a nutrient-dense option. Tomatoes are a great source of the antioxidant lycopene, which is better absorbed after cooking and linked to reduced risks of certain cancers and improved heart health. Homemade soup is also rich in vitamins A, C, and K, as well as minerals like potassium. Being low in calories and high in water and fiber, it can support weight management by promoting fullness. Making your own soup also allows you to control salt, sugar, and fat, avoiding preservatives and additives.

Canned vs. Homemade Tomato Soup


Feature	Homemade Tomato Soup	Canned Tomato Soup
Nutrient Density	High (Vitamins A, C, K, potassium)	Can be low, especially if watered down
Lycopene Levels	High, especially with cooked tomatoes	Often lower, depending on processing
Sodium Content	Low (completely controlled by you)	Very high, can exceed daily recommendations
Added Sugar	None (can be controlled)	Often added to balance acidity
Saturated Fat	Low, unless cream is added excessively	Often higher in cream-based varieties
Additives	None	May contain preservatives and thickeners
Cost	Potentially lower per serving	Higher cost for high-quality, healthier brands

Making a Healthier Tomato Soup at Home

Creating a nutritious homemade tomato soup is straightforward. Essential ingredients include fresh or high-quality canned tomatoes (low-sodium), onion, garlic, olive oil, low-sodium broth (vegetable or chicken), and fresh herbs like basil or thyme. Adding a splash of coconut milk can provide creaminess. Roasting the vegetables before simmering can intensify flavor and beneficial compounds. After simmering, blend the soup to your desired consistency and season with salt and pepper. Serving with whole-grain bread or fresh herbs creates a healthy and satisfying meal.

Conclusion

Classifying all tomato soup as "junk food" is inaccurate as it fails to distinguish between processed and homemade versions. While many canned tomato soups can be considered junk food due to high sodium, fat, and sugar content, a homemade version made with fresh, whole ingredients is a nutritious, antioxidant-rich meal that supports a balanced diet. The healthfulness of tomato soup is ultimately determined by its preparation and ingredients.

Optional Outbound Markdown Link

To learn more about what constitutes junk food and how to identify it, explore resources on nutrient profiling: Junk Food - Wikipedia.

Frequently Asked Questions

Some people consider tomato soup to be junk food because many commercially canned versions are high in sodium and added sugars to enhance flavor and preserve the product. Cream-based soups also contain high levels of saturated fat.

Yes, homemade tomato soup is almost always healthier than canned versions because you have complete control over the ingredients. You can reduce or eliminate added salt and sugar and use fresh, nutrient-rich produce.

The health benefits of tomato soup come from the lycopene and other antioxidants in tomatoes, which are linked to reducing the risk of certain cancers and improving heart health. When made fresh, it is also rich in vitamins A, C, and K.

To choose a healthier canned tomato soup, look for low-sodium or 'no salt added' options. Opt for broth-based soups over creamy ones to avoid excess saturated fat, and check the label for low sugar content.

A food is typically defined as "junk food" if it is high in calories, fat, and sugar but low in essential nutrients like fiber, protein, vitamins, and minerals.

When made from a low-calorie, homemade recipe, tomato soup can support weight loss due to its high water content and fiber, which promote fullness and help reduce overall calorie intake.

No, cooking tomatoes does not destroy all their nutrients. In fact, heating tomatoes increases the bioavailability of lycopene, a potent antioxidant, making it easier for your body to absorb.