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Understanding Nutrition: What Canned Soups Are Healthy?

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7 min read

An average one-cup serving of traditional canned soup can contain up to 700 mg of sodium, roughly half the recommended daily intake. This emphasizes the importance of understanding what canned soups are healthy by carefully reading labels to make genuinely nutritious choices.

Quick Summary

Choose a healthy canned soup by prioritizing options that are low in sodium, high in protein, and rich in fiber. Avoid varieties with high saturated fat and excessive added sugars, focusing instead on those with whole, recognizable ingredients like beans, lentils, and vegetables.

Key Points

  • Check Sodium First: Look for 'low sodium' or 'no salt added' labels and aim for less than 400 mg per serving to avoid excessive intake.

  • Choose Nutrient-Dense Ingredients: Opt for soups featuring whole foods like vegetables, beans, lentils, and lean protein for a higher concentration of vitamins, minerals, fiber, and protein.

  • Favor Broth-Based over Creamy: Broth-based varieties generally contain less saturated fat and calories than creamy bisques and chowders.

  • Inspect for Added Sugars: Be wary of unexpected added sugars, especially in some canned tomato and squash soups, which should be minimized for overall health.

  • Add Your Own Boosters: Enhance any soup with extra vegetables, lean protein (like shredded chicken or beans), or whole grains to increase its nutritional value.

  • Read Serving Sizes Carefully: The nutritional information is often for half a can, so calculate the values for the amount you actually plan to eat to get an accurate picture.

In This Article

The Canned Soup Conundrum: Convenience vs. Health

Canned soup has long been a pantry staple, celebrated for its convenience and long shelf life. However, its reputation for being a nutritional powerhouse is often overshadowed by high sodium content and a lack of fresh, whole ingredients. For the modern consumer balancing a busy schedule with health goals, the question of 'what canned soups are healthy?' is a valid one. With careful label reading and knowledge of what to look for, a can of soup can transform from a nutritional risk into a quick, wholesome meal.

Decoding the Nutrition Label

The key to selecting a healthy canned soup lies in becoming a nutrition label detective. Many brands have improved their offerings, but pitfalls still exist.

  • Slash the Sodium: This is the most crucial factor. The American Heart Association recommends an ideal daily sodium intake of no more than 1,500 mg, with an upper limit of 2,300 mg. Many conventional soups can easily contain a third or more of this in a single serving. Opt for products labeled 'low sodium,' 'reduced sodium,' or 'no salt added'. Remember that serving sizes can be misleading, so always check the sodium for the entire container.
  • Watch for Saturated Fat and Added Sugars: Cream-based soups, like chowders and bisques, are often higher in saturated fat, which can negatively impact heart health. Additionally, some tomato and squash soups can contain surprising amounts of added sugar. Look for less than 4 grams of saturated fat and minimal added sugar per serving.
  • Prioritize Fiber and Protein: These two macronutrients are key to a satisfying and nutritious meal. Fiber, often from vegetables and legumes, aids digestion and promotes fullness. Protein, from lean meats or plant-based sources like beans, keeps you full longer and helps regulate blood sugar.

Finding the Right Nutrients

The most nutritious canned soups are typically broth-based and rich in fiber and protein. Here are some types to prioritize when shopping:

  • Lentil Soup: A dietitian favorite, lentil soup is a powerhouse of plant-based protein and fiber, promoting feelings of fullness and providing cardiovascular benefits.
  • Minestrone: This vegetable-rich, tomato-based soup is packed with beans, vegetables, and fiber. Its ingredients can help regulate blood sugar and fill you up.
  • Black Bean Soup: With plenty of fiber and plant-based protein, black bean soup is a hearty and satisfying option.
  • Split Pea Soup: An excellent source of both protein and fiber, split pea soup is another fulfilling and nutritious choice. Be mindful of versions with added ham, which can increase sodium.
  • Butternut Squash Soup: Often low-calorie and rich in vitamin A, this broth-based soup can be a great option. Check the label to ensure it’s not cream-based and has minimal added sugar.
  • Broth-Based Vegetable Soups: Options like vegetable barley or chicken and vegetable soup provide a variety of nutrients and are hydrating. Focus on low-sodium versions.

Comparison of Healthy Canned Soup Options

Soup Type Notable Brands Sodium per Serving Protein per Serving Fiber per Serving Key Features
Lentil Amy's Light in Sodium, Rao's Varies, many low-sodium High (10-24g+) High (8-10g+) Plant-based, very filling, great for blood sugar.
Minestrone Amy's Light in Sodium, Progresso Reduced Sodium Varies, many low-sodium Moderate High (6g+) Broth-based, includes beans, veggies, and pasta.
Black Bean Amy's Organic, Pacific Foods Organic Varies, check labels High High Good source of plant-based protein and fiber.
Butternut Squash Pacific Foods Light in Sodium, Imagine Foods Light in Sodium Low-Moderate Low-Moderate Moderate Rich in Vitamin A, often creamy without added cream.
Chicken Noodle Kettle & Fire, Progresso Reduced Sodium Varies, look for low-sodium Moderate Low Classic comfort food, look for low-sodium broth and added veggies.

How to Boost the Nutrition of Any Canned Soup

If your chosen soup is lacking in certain areas, there are simple ways to make it more nutritious at home.

  1. Add extra vegetables: Stir in a handful of fresh spinach, kale, or frozen mixed vegetables as you heat the soup. This instantly increases fiber, vitamins, and minerals.
  2. Boost protein: Add shredded cooked chicken, cubed tofu, canned chickpeas, or additional beans to the pot to increase the satiety factor.
  3. Incorporate whole grains: Mix in some cooked quinoa or barley for extra fiber and complex carbohydrates.
  4. Enhance flavor without salt: Use herbs, spices, a squeeze of lemon juice, or a dash of vinegar to elevate the flavor profile. Spices like garlic powder, onion powder, and black pepper are great options.
  5. Serve with a side: Pair the soup with a nutrient-dense side like a small salad with a light vinaigrette or a slice of whole-grain toast with avocado.

Conclusion: Making Smarter Choices

With the right knowledge, canned soup can be a convenient and healthy part of your diet. The key is to look beyond the convenience and scrutinize the nutrition label for sodium, protein, and fiber content. Opting for broth-based, low-sodium varieties packed with vegetables, legumes, and lean protein is the most reliable strategy. By making small additions at home, you can easily turn a good base into a great, nourishing meal that fits your health goals. While homemade is often best, the right canned soup can be an excellent alternative for a quick, satisfying dish. More resources on healthy eating can be found at the Harvard T.H. Chan School of Public Health's nutrition source.

Note: Sodium content can vary significantly between brands, even within 'low sodium' lines. Always check the specific nutrition label for the product you are purchasing.

Key Learnings on Healthy Canned Soups

  • Prioritize Low-Sodium Options: Many canned soups are excessively high in sodium, so choosing 'low sodium' or 'no salt added' versions is the single most important step for your heart health.
  • Choose Broth-Based Varieties: Broth-based soups are generally lower in calories and saturated fat than their creamy or bisque counterparts, which often contain higher fat dairy products.
  • Look for Fiber and Protein: A healthy canned soup should contain ample fiber and protein from ingredients like beans, lentils, whole grains, and lean meat to keep you feeling full and satisfied.
  • Scrutinize Added Ingredients: Pay attention to the ingredients list for surprisingly high amounts of added sugar (especially in some tomato soups) and artificial flavors.
  • Enhance at Home: You can always boost the nutritional value of a basic canned soup by adding fresh vegetables, extra protein, or whole grains to create a more complete meal.

FAQs

Q: Are canned soups always bad for you? A: No, canned soups are not always unhealthy. While they have a reputation for high sodium, many brands now offer low-sodium and organic options that can be a quick and nutritious meal, especially when enhanced with fresh ingredients at home.

Q: How much sodium is considered too much in canned soup? A: The American Heart Association recommends an upper limit of 2,300 mg of sodium per day, ideally aiming for 1,500 mg. Look for canned soups with less than 400 mg of sodium per serving to keep your intake in a healthy range.

Q: What are the best types of canned soup for weight loss? A: Broth-based soups that are high in fiber and protein, like lentil, black bean, or vegetable barley, are excellent for weight loss. These types are filling with fewer calories and help control hunger.

Q: Is canned tomato soup healthy? A: It can be, but you must check the label carefully. Many canned tomato soups contain surprisingly high amounts of added sugar. Look for low-sodium versions with little to no added sugar.

Q: How can I make my canned soup less salty? A: When heating, you can add water, unsalted broth, or a squeeze of lemon juice to help dilute the sodium. Incorporating potassium-rich vegetables also helps counteract some of the effects of sodium.

Q: Are organic canned soups always healthier? A: Not necessarily. While organic options may use higher quality ingredients, they can still be high in sodium or other additives. Always check the nutrition facts panel and ingredients list, even for organic products.

Q: How do I choose between different 'low sodium' products? A: Compare the actual sodium milligrams per serving, as the term 'low sodium' can vary. Look for the product with the lowest mg and the highest fiber and protein content.

Q: Is bone broth a healthy canned soup option? A: Canned or boxed bone broth can be a healthy, nutrient-dense base for homemade soup. Some products, like those from Kettle & Fire, offer high protein and minerals. Ensure you choose a low-sodium version.

Citations

Frequently Asked Questions

The most important thing to check is the sodium content. Many canned soups are excessively high in sodium, so look for products labeled 'low sodium' or 'no salt added' to stay within healthy limits.

Yes, canned soup can be part of a weight-loss diet if you choose wisely. Broth-based soups high in fiber and protein, such as lentil or vegetable barley, can be filling and satisfying with fewer calories, helping you manage hunger.

The healthiest types are typically broth-based and include ingredients like lentils, black beans, split peas, and mixed vegetables. Options like Amy's Organic Low-Sodium Lentil Vegetable Soup and Progresso Reduced Sodium varieties are good examples.

You can significantly improve canned soup by adding extra ingredients. Stir in fresh or frozen vegetables, cooked lean protein like chicken or chickpeas, and whole grains like quinoa or barley to boost fiber and protein.

Creamy canned soups often contain high levels of saturated fat and calories from dairy and other thickeners. For a healthier option, choose broth-based soups or creamy soups that get their texture from pureed vegetables like butternut squash rather than cream.

No, being organic doesn't automatically mean a canned soup is healthy. It's still essential to check the nutrition facts for key indicators like low sodium and a good balance of fiber and protein.

You can reduce the saltiness of canned soup by adding water or unsalted broth to dilute it. Adding potassium-rich vegetables, like potatoes or leafy greens, can also help counterbalance the high sodium effect.

References

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    The 5 Best Canned Soups for Better Blood Pressure - EatingWell
  2. 2
    Is canned soup healthy? - The Today Show
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    10 Healthy Soups That Can Support Weight Loss - Everyday Health
  4. 4
    What Are the Healthiest Canned Soups? Picks From a Dietitian - GoodRx
  5. 5
    The 10 Healthiest Canned Soups Dietitians Swear By - Delish Knowledge
  6. 6
    I Asked 4 Food Pros To Name the Best Canned Soup, and ... - Simply Recipes
  7. 7
    The Hidden Sugars in Canned Soups and Broths: A Comprehensive Guide - Mississippi Valley State University
  8. 8
    The 6 Best Canned Soups for Better Blood Sugar - EatingWell
  9. 9
    Low Sodium Soups for Kidney Disease - Vital Kidney Nutrition
  10. 10
    Reduced Sodium Hearty Minestrone - Progresso
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    7 ways you can tell if canned soup is healthy - Healthy Food Guide
  12. 12
    What Happens to Your Blood Pressure When You Eat Canned ... - Verywell Health

Related Topics:

#meal prep #Diet #Protein #Fiber #low sodium #healthy #Canned Soup #Grocery Shopping

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.