Nutrition Guide: When Should You Not Eat Canned Soup?

October 14, 2025 •

3 min read

According to the American Heart Association, most adults should limit their daily sodium intake to 1,500 mg, yet some canned soups contain up to 1,800 mg in a single can. This stark statistic highlights why it's vital to know when should you not eat canned soup, as certain varieties can pose serious health risks.

Quick Summary

Evaluate the risks associated with certain canned soups, such as excessive sodium, preservatives, unhealthy fats, and BPA from can linings, to make informed and healthier dietary choices.

Key Points

Avoid If Compromised: Never eat from a bulging, leaking, or severely dented can, as this indicates potential bacterial contamination.
Watch the Sodium: Skip canned soups if you have high blood pressure or sodium sensitivity, as many varieties contain excessively high levels.
Limit BPA Exposure: Reduce your reliance on canned soups to minimize exposure to BPA, especially acidic ones like tomato soup.
Bypass High-Fat Soups: Steer clear of creamy, condensed soups and chowders, which are often loaded with unhealthy saturated fats and calories.
Choose Healthier Alternatives: For better nutrition, opt for homemade soup, low-sodium boxed versions, or jarred soups that contain more vegetables and legumes.

The Hidden Health Hazards of Canned Soup

Canned soup is a popular convenience food, cherished for its quick preparation and long shelf life. However, not all canned soups are created equal, and many are packed with ingredients that can be detrimental to your health, especially when consumed regularly. Understanding the nutritional downsides and potential risks is the first step toward making more informed dietary decisions.

The High Sodium Trap

One of the most significant drawbacks of canned soup is its notoriously high sodium content. Excessive consumption can lead to serious health problems like hypertension (high blood pressure), a major risk factor for heart disease and stroke. Many canned soups contain significantly more than the daily recommended intake of sodium in a single serving. Individuals with heart or kidney disease, or those with sodium sensitivity, are particularly at risk and should be very cautious. Even products labeled "reduced sodium" can still contain notable amounts, emphasizing the importance of reading nutrition labels.

Harmful Chemicals: BPA and Additives

Beyond the ingredients, the can lining itself can pose a risk. Many cans contain Bisphenol A (BPA), which can leach into food, particularly acidic soups. BPA is an endocrine disruptor linked to potential health issues. While some manufacturers use BPA-free liners, concern about similar chemicals persists, suggesting a need to limit all canned goods for those worried about chemical exposure.

Canned soups may also contain preservatives and additives like MSG, artificial colors, and thickeners. Some people are sensitive to MSG. While processing helps preserve some canned items, others rely on additives, which can reduce the nutritional value compared to fresh foods.

Hidden Unhealthy Fats and Sugars

Certain creamy canned soups, like chowders and bisques, are high in saturated fats and calories. These fats can increase LDL cholesterol and heart disease risk. Thickeners contribute to higher fat content. Some canned soups also contain added sugars, which can contribute to weight gain and disrupt blood sugar, increasing diabetes risk.

Food Safety First: When a Can is Compromised

Food safety is crucial with canned goods. Avoid canned soup from a damaged can as the seal may be broken, allowing harmful bacteria like Clostridium botulinum to enter. Botulism is a rare but severe and potentially fatal food poisoning.

Signs of a Bad Can

Bulging: Indicates pressure from bacterial growth.
Leaks or Spurting: Shows a broken seal and contamination.
Severe Dents: Can compromise the lining, allowing contamination.
Rust: Extensive rust suggests can deterioration.
Foul Odor or Discoloration: Clear signs of spoilage.

Healthier Soup Alternatives and Smarter Choices

For those seeking convenient, healthier soup options, making homemade soup offers the most control over ingredients. However, store-bought alternatives can also be healthier choices.

Comparison of Soup Options


Feature	Homemade Soup	Canned Soup (Typical)	Carton/Boxed Soup
Sodium	You control the amount	Often very high	Variable; low-sodium options available
BPA Risk	None	Potential risk from can lining	No risk from BPA in cartons
Preservatives	None	May contain MSG, artificial colors	Less likely to contain artificial preservatives
Nutritional Value	High; maximizes fresh ingredients	Variable; can be low in fiber and vitamins	Generally better than canned; more fresh ingredients
Preparation Time	Longer	Quick; heat and serve	Quick; heat and serve
Cost	Often more economical	Inexpensive	Moderately priced

Tips for a Healthier Store-Bought Soup

Choose Low-Sodium: Look for low-sodium or no-salt-added varieties.
Prioritize Fiber and Protein: Select soups with legumes and vegetables for fiber and lean protein sources.
Go for Broth-Based: Choose broth-based over creamy soups to reduce fat and calories.
Try Different Packaging: Consider glass jars or cartons to avoid BPA and potentially find better nutritional profiles.
Dilute and Add Fresh Ingredients: Enhance canned soup by diluting with unsalted broth or water and adding fresh or frozen vegetables, protein, and herbs.

Conclusion: Making Informed Choices

While convenient, canned soup isn't always a healthy choice. High sodium, potential chemical contamination from can linings, and unhealthy fats and additives can pose health risks, especially with regular consumption or for individuals with health conditions. Knowing when should you not eat canned soup involves both food safety and nutritional awareness. Avoid compromised cans and consider healthier alternatives like homemade soup or carefully chosen store-bought options to maintain a beneficial diet for long-term health. For more heart-healthy eating guidelines, consult resources like the American Heart Association.

Frequently Asked Questions

A can of soup is unsafe to eat if it is bulging, leaking, severely dented, rusted, or if the contents have an unusual odor or color when opened.

Manufacturers add high amounts of sodium to canned soup as a preservative and flavor enhancer to ensure a long shelf life and improve taste.

BPA (Bisphenol A) is a chemical found in the lining of many cans. It's an endocrine disruptor that can leach into food, potentially causing health issues. Acidic foods like tomato soup are more susceptible to this process.

Yes, some canned soups can be healthy. Look for brands that offer low-sodium, low-fat options with high fiber and protein content, such as Amy's Organic or Pacific Foods.

You can make canned soup healthier by diluting it with water or unsalted broth and adding fresh or frozen vegetables, lean protein, and fresh herbs to boost its nutritional value.

Healthier alternatives include making your own homemade soup from fresh ingredients, choosing soups sold in cartons or glass jars to avoid BPA, or opting for frozen soups.

For commercially canned foods, the 'best by' date refers to peak quality, not safety. As long as the can is in good condition, low-acid foods can last 2-5 years and high-acid foods up to 18 months past this date.