Nutrition Diet: What is the healthiest canned soup to eat?

October 14, 2025 •

4 min read

Many canned soups are notoriously high in sodium and low in nutrients, but not all are created equal. Learning what is the healthiest canned soup to eat involves decoding food labels to find varieties that are low in salt and rich in protein, fiber, and whole foods.

Quick Summary

This guide explains how to identify and choose the most nutritious canned soups. It covers key label-reading tips and provides examples of healthy, low-sodium, high-fiber options to make a convenient and balanced meal.

Key Points

Choose low-sodium options: Prioritize soups labeled "Low Sodium" (≤140mg) or "Reduced Sodium" to avoid excessive salt intake.
Look for high fiber and protein: Opt for broth-based soups containing lentils, beans, or lean meats to increase satiety and nutritional value.
Read the ingredient list: Seek out products with a short, simple ingredient list featuring recognizable, whole-food items.
Enhance with fresh ingredients: Boost the nutritional content of any canned soup by adding fresh or frozen vegetables, extra protein, or healthy seasonings.
Avoid creamy and high-sugar varieties: Cream-based soups often contain more saturated fat, while some tomato soups can be surprisingly high in added sugar.
Check the serving size: Always be mindful of the serving size on the nutrition label, as many cans contain two servings, potentially doubling the sodium and calorie count.

Decoding the Nutrition Label: What to Look For

Choosing a healthy canned soup from the grocery aisle can be a challenge. Canned soups can be a convenient and nutritious option, but many contain excessive amounts of sodium, fat, and artificial additives. By paying close attention to the nutrition facts and ingredient lists, you can make an informed choice that supports your dietary goals.

Prioritize Low Sodium

Sodium is the most significant concern with packaged soups. Excess sodium intake is linked to high blood pressure and other health issues.

Look for labels: Seek out soups explicitly labeled "Low Sodium" (140 mg or less per serving) or "Reduced Sodium" (at least 50% less sodium than the original).
Check the milligrams (mg): The FDA recommends a maximum of 2,300 mg of sodium per day, but some traditional canned soups can contain over 800 mg in a single one-cup serving. Be mindful that many cans contain two servings, so you could easily consume a day's worth of salt in one sitting.

Focus on Fiber and Protein

Fiber and protein are essential for satiety and overall health. Soups rich in legumes, vegetables, and lean meat will keep you full for longer.

Legumes: Lentil, black bean, and split pea soups are excellent sources of plant-based protein and soluble fiber. Brands like Amy's and Healthy Valley offer great choices.
Lean protein: Opt for soups with chicken or lean beef, ensuring they are not heavily processed. Kettle & Fire, known for its bone broth-based soups, provides a good source of protein and other nutrients.
Vegetables: A colorful array of vegetables adds vitamins, minerals, and additional fiber. Broth-based vegetable soups are a nutritious choice.

Beware of Added Sugars and Fats

While often overlooked, some canned soups contain surprisingly high levels of added sugar, especially tomato-based varieties. Likewise, creamy soups are often higher in saturated fat and calories. For a healthier alternative, stick with broth-based options over cream-based ones.

Top Choices for a Healthy Canned Soup

Based on dietitian recommendations and nutritional profiles, several canned and boxed soups stand out as healthy choices:

Amy's Organic Low-Sodium Lentil Vegetable Soup: Praised for its organic, whole-food ingredients, high fiber (8g), and protein content (11g) with controlled sodium.
Pacific Foods Organic Vegetable Lentil Soup: Offers a variety of plant-based soups that are organic, low in sodium, and high in both protein and fiber.
Progresso Reduced Sodium Soups: A widely available option with multiple flavors, including their Savory Chicken & Wild Rice, that feature reduced sodium content.
Healthy Valley Organic No Salt Added Lentil Soup: An excellent choice for those needing to strictly control their sodium intake, as it's free of added salt and rich in fiber.
Kettle & Fire's Chicken Noodle Soup: Made with bone broth for a higher protein and nutrient content, using organic ingredients.

Comparison of Healthy Canned Soup Options


Brand	Soup Type	Key Nutritional Advantage	Sodium Content	Notes
Amy's Kitchen	Lentil Vegetable (Low Sodium)	High fiber & protein, organic ingredients	Controlled	Great vegetarian option
Pacific Foods	Vegetable Lentil (Organic)	Plant-based, balanced nutrients	Lower sodium	Organic, wholesome ingredients
Progresso	Reduced Sodium line	Wide variety of reduced salt flavors	Reduced	Accessible, multiple options
Healthy Valley	Lentil (No Salt Added)	No added salt	Very Low	Ideal for strict sodium limits
Kettle & Fire	Chicken Noodle w/ Bone Broth	High protein from bone broth	Moderate	Good for joint health, immune support

How to Supercharge Your Canned Soup

Even the healthiest canned soup can be improved with a few simple additions to increase its nutritional density and flavor.

To enhance your soup:

Add extra vegetables: Stir in fresh or frozen vegetables like spinach, peas, bell peppers, or kale for an extra boost of vitamins and fiber.
Increase the protein: Supplement with a hard-boiled egg, shredded chicken, or extra beans to make your meal more filling.
Boost flavor naturally: Use herbs, spices, or a dash of acid (like lemon juice or vinegar) instead of relying on salt. A sprinkle of black pepper, oregano, or cumin can make a big difference.
Consider a healthy side: Pair your soup with a side salad or a slice of whole-grain bread to round out the meal and add more fiber.

Conclusion: Making the Right Choice

In conclusion, the healthiest canned soup is typically one that is low in sodium, rich in fiber and protein, and made with recognizable, whole-food ingredients. Brands like Amy's, Pacific Foods, and specific reduced-sodium lines from companies like Progresso offer great examples. By taking a few moments to read the nutrition label, you can select a product that serves as a convenient and genuinely nourishing meal. Remember, you can always enhance a ready-made soup by adding fresh vegetables, extra protein, or seasonings to make it even more nutritious and delicious. For more information on making healthy food choices, you can consult a reputable resource like the American Heart Association.

American Heart Association - Sodium Reduction

Frequently Asked Questions

No, while many conventional canned soups are high in sodium, many brands now offer low-sodium or reduced-sodium versions specifically designed to contain less salt.

You can make canned soup healthier by adding fresh or frozen vegetables, lean protein sources like shredded chicken or chickpeas, and boosting flavor with herbs and spices instead of extra salt.

For weight loss, the best options are broth-based soups high in fiber and protein, such as lentil, bean, or vegetable soups. These help you feel full for longer with fewer calories.

Brands like Amy's Kitchen (especially their low-sodium options), Pacific Foods, Progresso Reduced Sodium, and Healthy Valley offer nutritious, whole-ingredient canned soups.

For a healthier choice, opt for broth-based soups, which are generally lower in calories and saturated fat than creamy varieties. If you prefer creamy soup, check the label for calorie and fat content.

Some canned soups, particularly certain tomato soups, contain a significant amount of added sugar. Always check the nutrition label for the sugar content, aiming for those with low or no added sugar.

Yes, you can eat canned soup regularly, provided you choose low-sodium, high-fiber, and high-protein varieties and focus on whole ingredients. Eating beans, for example, is encouraged daily.