What to Look For in Healthy Canned Soups
While the convenience of canned soup is undeniable, its potential health detriments are often a concern due to high sodium and saturated fat content. However, the landscape of canned soups has evolved, and with a discerning eye, you can find options that support a balanced diet. The primary step is learning how to read the nutrition facts and ingredient list effectively.
Prioritize Low Sodium
Sodium is the biggest concern in most canned and packaged foods. Many standard soups can contain a significant portion of your recommended daily sodium intake in a single serving, which can contribute to high blood pressure over time. A key strategy is to look for labels that explicitly state "low sodium" (140 mg or less per serving) or "light in sodium" (at least 50% less sodium than the original). Beware of misleading serving sizes, as a single can often contains two servings, effectively doubling the sodium and other nutritional values you see on the label. Choosing a low-sodium version allows you to control the seasoning yourself and avoid the pitfalls of pre-packaged salt.
Seek High Fiber and Protein
For a canned soup to be a satisfying and healthy meal, it needs adequate fiber and protein. These nutrients promote satiety and help regulate blood sugar levels. Without them, you're likely to feel hungry again shortly after eating. Excellent sources of fiber and plant-based protein in canned soups include lentils, chickpeas, black beans, and vegetables. For meat-based options, look for soups with lean proteins like chicken or beef. Some brands offer protein-focused lines specifically designed to increase the protein content per serving. Whole grains like barley can also provide a hearty, fibrous boost.
Choose Broth-Based Over Creamy
Cream-based soups, such as cream of mushroom, chowders, or bisques, are often higher in calories and saturated fat. While they can be comforting, they are not the healthiest choice for regular consumption. Broth-based options, which are often packed with vegetables, legumes, and grains, are a much lighter and more nutrient-dense alternative. If you desire a creamy texture without the high fat content, some modern brands use plant-based milks like coconut milk to achieve a creamy consistency, or you can add a swirl of plant-based milk yourself.
Inspect the Ingredient List
The shorter and simpler the ingredient list, the better. Look for whole-food ingredients you would use in your own kitchen, such as vegetables, legumes, herbs, and spices. Be wary of long lists of unpronounceable additives, preservatives, and flavor enhancers like MSG. Some canned soups can also contain surprising amounts of added sugars, particularly in tomato or squash varieties, so check the label for low or no added sugar content. Finally, for health-conscious consumers, seeking out BPA-free cans is a good practice to minimize exposure to potential harmful chemicals.
Top Healthy Canned Soup Brands and Varieties
Finding the right brand can make a world of difference. Below is a comparison table of some of the best healthy canned soups available on the market, based on their nutritional profiles and ingredient quality.
| Brand | Featured Variety | Sodium per Serving | Protein per Serving | Fiber per Serving | Key Features |
|---|---|---|---|---|---|
| Amy's Kitchen | Organic Low Sodium Lentil Vegetable Soup | ~310 mg | 7g | 5g | Organic, plant-based, non-GMO |
| Pacific Foods | Light in Sodium Organic Roasted Red Pepper and Tomato Soup | ~340 mg | ~3g | ~3g | Organic, carton packaging, low fat |
| Healthy Valley | Organic Vegetable Soup (No Salt Added) | 45 mg | 3g | 5g | No salt added, USDA Organic |
| Progresso | Reduced Sodium Savory Chicken & Wild Rice Soup | ~460 mg | ~8g | ~2g | Lower sodium version of a classic |
| Kettle & Fire | Chicken Noodle Soup with Bone Broth | Varies (Check label) | ~11g | Low | Made with bone broth, high protein |
How to Enhance Canned Soup's Nutritional Value
Even if you choose a healthy canned soup, there are simple ways to further boost its flavor and nutritional profile, making it feel less like a pre-packaged meal and more like a home-cooked one.
Add Fresh Ingredients
One of the easiest ways to improve canned soup is to add fresh or frozen vegetables. Toss in a handful of baby spinach, chopped kale, or frozen peas as you heat the soup. The heat will wilt the greens, adding a significant nutritional boost of vitamins, minerals, and fiber. Dicing onions, carrots, and celery and sautéing them in a little olive oil before adding the canned soup can also create a fresher, more flavorful base.
Boost Protein and Fiber
To make your soup a more substantial meal, increase the protein and fiber content. Add a can of rinsed and drained beans, a scoop of quinoa, or shredded chicken or lean beef to a broth-based soup. This not only makes the meal more satisfying but also provides a more balanced macro-nutrient profile. You can also top your soup with toasted seeds or nuts for extra protein and healthy fats.
Leverage Spices and Healthy Fats
Many low-sodium soups can taste a bit bland. Instead of reaching for the salt shaker, use your spice cabinet. A pinch of smoked paprika, cumin, or curry powder can add a smoky or earthy depth. A dash of herbs like fresh parsley, cilantro, or oregano can brighten the flavor. Adding a healthy fat, such as a drizzle of high-quality extra virgin olive oil or a few slices of avocado, can increase satiety and add a rich mouthfeel to the soup. Lemon juice or vinegar can also brighten the flavor profile without adding sodium.
Make Your Own Soup Base
For those who want to prepare their own nutritious soup but with the convenience of canned ingredients, use a low-sodium canned broth as your base. This gives you control over the freshness and quality of your add-ins while still saving time on preparing the broth from scratch. Simply add your choice of fresh vegetables, beans, and lean proteins, and season to your liking for a quick, healthy meal.
Conclusion: Convenient, Not Compromised
For busy individuals seeking a convenient meal, asking 'Are there any healthy canned soups to buy?' is a valid question. The answer is a resounding yes, but it requires mindful shopping. By focusing on low-sodium, high-fiber, and broth-based options, and reading ingredient lists for simple, whole foods, you can find excellent choices. Brands like Amy's, Pacific Foods, and Healthy Valley offer great starting points for a nutritious pantry. Further boosting canned soups with fresh ingredients, protein, and spices is an easy way to elevate their nutritional value and taste, proving that convenience does not have to mean a compromise on health. For more nutritional guidance, exploring reliable resources like the American Heart Association can provide valuable information on making smarter food choices.
