The Carb Breakdown: Traditional vs. Light
When evaluating the carbohydrate content of Progresso chicken noodle soup, it's important to consider which variety you are purchasing. A significant difference exists between the standard 'Traditional' version and the 'Light' alternative, and understanding the serving size is key to interpreting the nutrition label correctly.
For the Traditional Chicken Noodle Soup (19 oz can), the nutrition facts list 14 grams of total carbohydrates per one-cup serving. Since a full 19 oz can contains about two servings, consuming the entire can will result in approximately 28 grams of carbohydrates.
In contrast, the Light Chicken Noodle Soup (18.5 oz can) is a lower-carb alternative. It contains 9 grams of total carbohydrates per one-cup serving. For those consuming the entire can, the total carb count is 18 grams.
Main Sources of Carbohydrates Carbohydrates in both versions primarily come from the following ingredients:
- Egg Noodles: The most obvious source of carbs is the pasta itself, made from semolina wheat.
- Vegetables: Ingredients like carrots and celery contribute to the total carb count, though their contribution is typically much lower than the noodles.
- Thickeners and Additives: Modified food starch and maltodextrin are often used to thicken the broth and can add to the carbohydrate content.
- Sugar: Although only a small amount, some sugar is listed in the ingredients.
Beyond Carbs: Other Nutritional Considerations
While carbs are a main focus, it's important to look at the soup's overall nutritional profile. Canned soups, including Progresso's, often come with other important considerations, particularly sodium.
Sodium Content Both the Traditional and Light varieties of Progresso chicken noodle soup are relatively high in sodium. The Traditional version contains 660 mg per serving, totaling 1320 mg per can, which is a significant portion of the recommended daily intake. The Light version also has 660 mg per serving, or 1320 mg per can. Individuals watching their sodium intake should be mindful of this. For those seeking lower sodium options, Progresso does offer a 99% Fat Free Chicken Noodle Canned Soup variety with slightly different sodium content (670 mg per serving).
Protein and Fat The soup also provides a moderate amount of protein. The Traditional variety offers 7 grams of protein per serving (14g per can), while the Light version provides 5 grams per serving (10g per can). Both are relatively low in fat, with the Light version being particularly low at 0.5g per serving.
Comparison: Traditional vs. Light Chicken Noodle
| Nutrient | Traditional (Per Can) | Light (Per Can) |
|---|---|---|
| Calories | 200 | 130 |
| Total Carbohydrates | 28g | 18g |
| Dietary Fiber | 2g | 2g |
| Sugars | 2g | 2g |
| Protein | 14g | 10g |
| Total Fat | 5g | 1g |
| Sodium | 1320mg | 1320mg |
Adapting Canned Soup for a Healthy Diet
For many, the convenience of canned soup is a major benefit. However, those on specific diets, such as low-carb or keto, may need to make adjustments or seek alternatives.
For Low-Carb or Keto Diets Due to the significant carb contribution from noodles, traditional canned chicken noodle soup is generally not suitable for a strict low-carb or ketogenic diet. However, you can use the soup as a base and modify it.
- Avoid the Noodles: Strain out the noodles and replace them with a low-carb alternative like shirataki noodles or cauliflower rice.
- Add Extra Protein: Bolster the soup's protein content by adding more cooked chicken, tofu, or lean ground meat.
- Boost with Vegetables: Stir in non-starchy vegetables like fresh spinach, mushrooms, zucchini, or broccoli florets to add nutrients and fiber without adding many carbs.
Healthier Soup Alternatives If you have more time, making soup from scratch offers complete control over ingredients and nutrition. Consider these low-carb, nutrient-dense alternatives:
- Homemade Chicken Vegetable Soup: A simple broth-based soup with plenty of low-carb vegetables like celery, onions, zucchini, and spinach is an excellent choice.
- Keto No-Noodle Chicken Soup: Recipes exist specifically designed to be keto-friendly by omitting high-carb noodles and using high-fat ingredients.
- Broccoli Cheddar Soup: A creamy, low-carb favorite that is rich and satisfying.
- Mushroom-Based Soups: Using mushrooms as a base can create a flavorful and low-carb meal.
Conclusion
Understanding how many carbs are in a can of Progresso chicken noodle soup? involves checking the nutrition label for the specific variety and being aware of the per-can versus per-serving difference. While the Traditional soup contains 28g of carbs per can, the Light version offers a reduced-carb alternative at 18g. For those on a very low-carb or keto diet, both versions may require modification due to the noodle content. Ultimately, being mindful of the full nutritional panel, particularly the high sodium levels, allows you to make informed decisions and adapt the soup to better fit your dietary needs. For general wellness, opting for homemade soup offers the greatest control over ingredients and sodium, but canned varieties can be improved with simple adjustments.
