Nutrition Diet: Is Campbell tomato soup good for you? Unpacking the Nutritional Facts

November 3, 2025 •

4 min read

Over half of the calories consumed by American adults come from ultra-processed foods. Given this trend, it's worth examining a common pantry staple, leading many to ask: is Campbell tomato soup good for you? While it contains beneficial nutrients from tomatoes, its overall health profile is complicated by processing and added ingredients.

Quick Summary

Canned tomato soup from brands like Campbell's offers a source of the antioxidant lycopene, but is typically high in sodium and added sugar. Homemade versions are a healthier alternative, providing better control over ingredients, while the convenience of canned soup makes mindful consumption and label-checking crucial for those watching their intake of salt and fat.

Key Points

Nutrient-Dense Source: Tomatoes in Campbell's soup provide beneficial antioxidants, especially lycopene, which supports heart health and may reduce cancer risk.
High in Sodium: Many canned tomato soups are very high in sodium, a risk factor for high blood pressure.
Ultra-Processed Food: As a processed product with added sugar and thickeners, canned soup offers less nutritional value compared to its homemade counterpart.
Homemade is Healthier: Making tomato soup at home allows for complete control over salt, sugar, and fat content, resulting in a significantly healthier meal.
Absorption Boosted by Heat: The body absorbs the powerful antioxidant lycopene more effectively from cooked tomatoes, as found in soups and sauces, than from raw ones.
Look for Low-Sodium Options: Choosing low-sodium or unsalted varieties is a key strategy for mitigating the primary health risk associated with canned soups.

The Nutritional Breakdown of Campbell's Tomato Soup

For generations, a hot bowl of Campbell's tomato soup has been synonymous with comfort. However, when viewed through a nutritional lens, the contents reveal a mixed picture. A single serving of the classic condensed version can contain a significant portion of the recommended daily sodium intake, sometimes up to 20% or more, with some prepared cans reaching over 900mg. Many varieties also contain added sugars to balance the acidity of the tomatoes, which can increase overall calorie count without adding substantial nutritional value. For example, one serving of condensed tomato soup contains 8 grams of added sugar. While these components are notable, it is essential to consider the soup's positive attributes as well, primarily derived from its tomato base.

The Pros: Health Benefits from Cooked Tomatoes

Tomatoes are packed with vitamins, minerals, and antioxidants, and cooking them can actually increase the bioavailability of some compounds. The primary highlight is lycopene, the carotenoid that gives tomatoes their red color.

Antioxidant Power: Lycopene and other antioxidants like Vitamin C and E in tomato soup help neutralize harmful free radicals that cause oxidative stress, which is linked to chronic diseases.
Heart Health: Regular intake of lycopene is associated with a reduced risk of heart disease and lower LDL ('bad') cholesterol. The potassium in tomatoes also supports healthy blood pressure.
Cancer-Fighting Properties: Studies suggest that the high lycopene content, especially from cooked tomatoes, may be linked to a reduced risk of certain cancers, such as prostate and breast cancer.
Skin Health: The antioxidants in tomatoes, including beta-carotene and lycopene, may help protect skin from UV damage.

The Cons: High Sodium, Added Sugar, and Processing Concerns

The primary drawbacks of commercially produced canned soups, including Campbell's, are tied to their high levels of processing and added ingredients.

Excessive Sodium: The high salt content is used as a flavor enhancer and preservative. Excessive sodium intake is a major risk factor for high blood pressure, which can increase the risk of heart disease and stroke.
Added Sugars: The inclusion of added sugars, such as high-fructose corn syrup, contributes to empty calories and can negatively impact blood sugar levels.
Ultra-Processing: Many canned soups are considered Ultra-Processed Foods (UPFs), which have been linked to various health problems, including cardiovascular disease and type 2 diabetes. They often contain emulsifiers, thickeners, and flavor enhancers not typically found in a home kitchen.
Nutrient Loss: While lycopene absorption is improved, some water-soluble vitamins, like Vitamin C, can be reduced during the high-heat canning process.
BPA Concerns: Historically, some cans were lined with bisphenol-A (BPA). While many brands have phased this out and the FDA considers current levels safe, consumer concern persists. Choosing products labeled 'BPA-free' can mitigate this issue.

Comparison: Homemade vs. Canned Tomato Soup

Comparing a ready-made canned soup to a homemade version highlights the trade-offs between convenience and control over nutritional content.


Feature	Homemade Tomato Soup	Campbell's Canned Tomato Soup
Ingredients	Fresh, whole ingredients; customizable	Processed tomato base, thickeners, added salt, sugar, preservatives
Sodium Content	Low; fully controlled by the cook	High; may contain a significant portion of daily value
Added Sugar	None, unless deliberately added	Can be high, used to balance acidity
Lycopene	High; enhanced by cooking	High; also enhanced by cooking
Freshness/Flavor	Fresh, robust flavor; can be customized with herbs	Consistent, commercial flavor; may taste less vibrant
Convenience	Requires time for preparation, cooking, and blending	Fast, ready in minutes; long shelf life
Nutrient Density	High; maximizes vitamins and fiber, especially with added vegetables	Moderate; some vitamins lost in processing, potentially high in empty calories

Tips for Making a Healthier Bowl of Tomato Soup

For those who prefer the convenience of canned soup or simply enjoy the flavor, there are several ways to improve its nutritional profile.

Choose Low-Sodium Options: Look for 'Low-Sodium' or 'No Salt Added' varieties on the shelf to cut back on excess salt. You can add flavor back with herbs and spices instead.
Add Extra Veggies: Stirring in fresh or frozen vegetables, such as carrots, celery, or spinach, will increase the fiber, vitamin, and mineral content.
Include Protein: Boost satiety and nutritional density by adding lean protein sources like beans, lentils, or shredded chicken.
Dilute with Unsalted Broth: Instead of water, use low-sodium vegetable or chicken broth to dilute condensed versions, adding depth of flavor without the extra salt.
Fortify with Healthy Fats: A small drizzle of olive oil, especially when consumed with cooked tomatoes, can increase the absorption of lycopene. Alternatively, add a swirl of cashew cream for a dairy-free creamy texture.
Enhance with Herbs: Use fresh basil, oregano, or a dash of black pepper to give the soup a flavor boost without relying on salt.

Conclusion: Moderation is Key

So, is Campbell tomato soup good for you? While its high sodium, added sugar, and ultra-processed status are significant drawbacks, it does provide valuable nutrients like lycopene and potassium from its tomato base. For a healthier option, a homemade tomato soup offers maximum nutritional benefits and control over ingredients. However, the convenience of a pantry staple like Campbell's means it can still be enjoyed in moderation as part of a balanced diet, especially when mindful choices like low-sodium varieties are made and supplemented with fresh ingredients. Ultimately, understanding the pros and cons allows consumers to make informed decisions that suit their health goals.

For more information on the benefits of tomatoes and the drawbacks of processed foods, refer to resources like this Healthline article on tomato soup benefits.

Frequently Asked Questions

Yes, cooking tomatoes, as in the canning process, increases the bioavailability of lycopene, meaning your body can absorb and use it more effectively than from raw tomatoes.

Sodium is added to canned soups as a preservative and flavor enhancer. However, consuming high amounts of sodium is a major risk factor for developing high blood pressure, which can lead to heart and kidney disease.

Yes, many versions of Campbell's tomato soup contain added sugars, such as high-fructose corn syrup, to balance the tomato's acidity and enhance flavor.

Yes, you can improve canned soup's nutritional profile by choosing low-sodium versions, adding fresh or frozen vegetables, and including a lean protein source like beans or chicken.

Historically, some cans were lined with BPA, a chemical with potential health concerns. While many companies now use BPA-free linings and regulatory bodies consider current levels safe, some consumers prefer to choose products labeled as such.

Homemade tomato soup is generally healthier because it gives you complete control over ingredients, especially the amount of sodium and added sugar. It also retains more water-soluble vitamins lost during the canning process.

Some studies associate soup consumption with lower body weight due to increased fullness and reduced fat intake. However, the effectiveness of canned tomato soup for weight loss depends on the specific product's calorie and fat content and whether it is balanced by high sodium and added sugars.