Can Canned Tomato Soup Count Towards Your 5 a Day?
For many, a warm bowl of tinned tomato soup is a comforting staple. The good news is that many commercially produced tomato soups do count as one of your 5 a day, but there are important caveats. For a portion to count, the amount of tomato and other vegetables in the soup must meet a certain threshold. Brands like Heinz have specifically stated that a half-can portion of their classic tomato soup provides one of your five-a-day, based on the quantity of tomatoes it contains. However, the NHS advises checking the label, as many soups, especially ready-made options, can be surprisingly high in salt and sugar. The processing of tinned tomatoes can also impact nutrient content. While it can reduce certain vitamins like vitamin C, it can also increase the bioavailability of the powerful antioxidant lycopene, as heat breaks down the tomato's cell walls.
Maximizing Your Portions with Homemade Tomato Soup
Making your own tomato soup is an excellent way to guarantee a healthy, nutrient-packed meal and potentially add more than one portion towards your daily goal. By controlling the ingredients, you can significantly increase the vegetable content and avoid excessive salt and sugar. Many recipes explicitly aim to pack in multiple portions of vegetables. For example, a recipe might include tomatoes alongside onions, garlic, carrots, and sweet potatoes, easily providing two or more portions in a single bowl.
How to Create a Multi-Portion Tomato Soup:
- Load up on tomatoes: Start with a large quantity of ripe, fresh tomatoes or quality canned chopped tomatoes. Using a whole 400g tin of chopped tomatoes for a single-serving soup is a great way to guarantee at least one portion from the tomatoes alone.
- Add other vegetables: Incorporate finely chopped carrots, celery, or sweet potato. This adds bulk, fibre, and additional nutrients, contributing further to your 5 a day.
- Boost with pulses and beans: For added protein and fibre, include red lentils, chickpeas, or butterbeans. Remember that pulses and beans, regardless of the quantity, only count as a maximum of one of your five-a-day.
- Simmer and blend: Cooking the vegetables until soft makes them easier to blend, creating a creamy texture without the need for high-fat cream. This process also helps to release more lycopene, enhancing its absorption.
- Season mindfully: Use fresh herbs like basil, oregano, and black pepper for flavour, instead of relying on too much salt. A little bit of oil, like olive oil, can help your body absorb fat-soluble nutrients, including lycopene.
The Nutritional Differences: Canned vs. Homemade
There are notable nutritional variations between canned and homemade tomato soup. While convenience is a major advantage of the canned variety, a homemade soup offers greater control over the final nutritional profile.
| Feature | Homemade Tomato Soup | Canned Tomato Soup (Standard Variety) |
|---|---|---|
| Nutrient Content | Highly variable based on ingredients; can be maximized with fresh vegetables and herbs. Retains high levels of water-soluble vitamins like Vitamin C. | Content can be reduced due to processing. Cooking, however, increases lycopene availability. Often has added salt and sugar. |
| Added Salt & Sugar | You have complete control over seasoning, allowing for minimal or no added salt and sugar. | Frequently contains high levels of added salt and sugar for flavour enhancement and preservation. Always check the label. |
| Fibre | Can be very high in fibre, especially when supplemented with lentils and other vegetables. | Varies by brand and recipe. Some versions have added ingredients for fibre, while many simple varieties are lower in fibre than homemade. |
| Lycopene Availability | Increased by the cooking process, particularly when paired with a small amount of healthy fat like olive oil. | Often higher in lycopene than raw tomatoes due to heat processing, but the nutritional value of the overall product can be compromised by additives. |
| Portions of 5 a Day | Can easily contain two, three, or more portions per serving by adding extra vegetables and pulses. | Typically contributes only one portion per serving, even with larger portions, due to the total volume of vegetables used. |
The Verdict: So, is tomato soup one of your 5 a day?
Yes, tomato soup can and often does count towards your 5 a day. Whether it's a store-bought can or a lovingly crafted homemade version, the tomato content provides a valuable contribution. However, the quality of that contribution varies significantly. A single portion of many tinned tomato soups will contribute one portion, but you must be mindful of the potentially high salt and sugar content. The optimal approach for your health is to make homemade tomato soup, allowing you to maximize the number of vegetable portions in a single bowl by adding a variety of extra vegetables, lentils, and fresh herbs, all while controlling the additives.
Making the Right Choice for Your Diet
To ensure your tomato soup is as healthy as possible, always consider the source. When buying canned, look for low-sodium, no-added-sugar varieties and supplement them with additional vegetables. For maximum health benefits, the homemade route is superior. Not only can you pack in more nutrients, but you can also enjoy the peace of mind that comes from knowing exactly what is in your bowl. So, enjoy your soup, but make it count towards a truly balanced and wholesome diet.
Understanding the '5 a day' Guidelines
The '5 a day' campaign recommends consuming at least five 80g portions of a variety of fruit and vegetables each day. Variety is key, as different fruits and vegetables offer a range of different vitamins, minerals, and antioxidants. While tomato soup is a great starting point, a diverse intake of produce is essential for a truly healthy diet. Combining your tomato soup with a side salad or adding a handful of spinach to the pot is a simple way to increase your variety and nutritional intake even further.
Conclusion
In summary, tomato soup is a legitimate component of your daily vegetable intake, but its quality and impact depend on the ingredients. Canned versions offer a convenient single portion, while homemade recipes provide a richer, more nutritious option with multiple portions. By paying attention to labels or taking the time to cook from scratch, you can turn a simple bowl of soup into a powerful contributor to your overall health and wellness. Is tomato soup one of your 5 a day? The answer is a resounding yes, as long as you make smart choices about what's in your bowl. For optimal nutrition, consider adding extra vegetables and keeping an eye on salt and sugar content. Don't let processing concerns deter you completely; even canned versions, when selected carefully, offer health benefits, including increased lycopene availability. Ultimately, the goal is to make every meal, including your tomato soup, a step towards a healthier lifestyle.
