Essential Nutritional Factors to Consider
When navigating the canned soup aisle, a few key nutritional metrics should guide your selection. Opting for options with less sodium, a good balance of protein and fiber, and a list of wholesome, recognizable ingredients will lead you to a healthier choice.
Prioritize Lower Sodium Content
One of the biggest concerns with canned soup is the often-high sodium content, which can contribute to elevated blood pressure. A good rule of thumb is to look for soups with less than 480 mg of sodium per serving, a threshold used by the FDA for 'healthy' soups. Many brands now offer 'low-sodium' or 'light in sodium' versions that significantly reduce the salt without sacrificing flavor. Instead of high salt content, these brands often use a blend of herbs and spices for flavor, or use potassium chloride as a salt substitute, which provides a salty taste while also boosting potassium levels.
Seek Out High Fiber and Protein
For a truly satisfying and nutritious meal, choose soups that are rich in both fiber and protein. Fiber is essential for digestive health and helps you feel fuller for longer, which can be beneficial for weight management. Sources like beans, lentils, and vegetables are excellent for boosting fiber. Protein also contributes to satiety and helps regulate blood sugar levels. Soups that include legumes, lean meats, or bone broth are good choices for increasing protein intake.
The Importance of Ingredients
Beyond the nutrition label, the ingredients list tells the full story. The healthiest canned soups feature simple, whole-food ingredients you would use at home. Be wary of long, complicated ingredient lists that include excess sugar, partially hydrogenated oils, or artificial additives. For a hearty and vitamin-rich option, prioritize soups with a high percentage of vegetables, whole grains like barley, and legumes. Opting for organic varieties from brands like Amy's Kitchen can also help you avoid pesticides and GMOs.
Healthiest Canned Soups: A Brand-by-Brand Comparison
Choosing the best option depends on your specific dietary needs, but some brands consistently stand out for their nutritional profiles. Here is a comparison of some popular and dietitian-recommended canned soup brands.
| Brand | Featured Healthy Option | Key Nutritional Benefits | Considerations |
|---|---|---|---|
| Amy's Kitchen | Organic Low Sodium Lentil Vegetable Soup | High in fiber (8g) and plant-based protein (11g); organic, non-GMO ingredients | Generally higher price point; some cans may have higher sodium if not labeled 'low sodium' |
| Kettle & Fire | Chicken Noodle Soup with Bone Broth | Made with nutrient-dense bone broth, high in collagen and protein (11g) | Often more expensive; focus on single-serve options for convenience |
| Pacific Foods | Organic Spicy Black Bean and Kale Soup | Offers good protein and fiber (7g and 6g, respectively) and essential minerals like iron and potassium | Flavors vary, so check for options that fit your taste preference |
| Progresso | Protein Soups (e.g., Lentil) | Packed with high protein (up to 24g per can for some flavors); often reduced-sodium options are available | Ingredient quality can vary across product lines; always check the label |
| Healthy Choice | Microwavable Bowls | Generally low in calories and saturated fat; typically under 480mg sodium per serving | Can sometimes be lower in fiber and overall protein compared to bean-based varieties |
Making Canned Soup Even Healthier
Even with a healthy canned soup, you can always boost its nutritional value. Many people find canned soup can be a bit unsatisfying on its own, so adding extra ingredients can help create a more balanced and filling meal. Some simple additions include:
- Add Extra Greens: Stir in a handful of fresh spinach, kale, or other mixed greens while the soup heats up. They will wilt perfectly and add a boost of vitamins and fiber.
- Boost with Beans: For a fiber and protein punch, add a drained and rinsed can of chickpeas, black beans, or cannellini beans to a vegetable-based soup.
- Include Lean Protein: Cooked and shredded chicken, cubed tofu, or leftover ground beef can transform a light soup into a complete meal.
- Garnish with Healthy Fats: A swirl of pesto, diced avocado, or a sprinkle of toasted nuts or seeds can add flavor, texture, and heart-healthy fats.
- Enhance Flavor Naturally: Instead of adding salt, use herbs and spices like black pepper, paprika, cumin, or a squeeze of lemon juice to brighten the flavor.
Conclusion
Choosing a healthy canned soup doesn't have to be a gamble. By focusing on low-sodium, high-fiber, and high-protein options from reputable brands, you can ensure a quick meal is also a nutritious one. Brands like Amy's Kitchen, Kettle & Fire, and Pacific Foods offer excellent choices that prioritize quality ingredients. Remember to check nutrition labels and enhance your bowl with extra ingredients to maximize health benefits and flavor. For more detailed information on specific products and nutritional comparisons, consider checking out resources like Delish Knowledge, a site focused on healthy food knowledge.
