For many, canned soup is a pantry staple, valued for its convenience and comforting flavor. But beyond a simple broth, many options on the market can serve as a legitimate high-protein meal, perfect for fueling your day. This article explores some of the best high-protein canned soups, from hearty meat varieties to satisfying plant-based recipes, so you can stock your pantry with confidence.
High-Protein Canned Soups: Meat-Based Options
Soups featuring chicken or beef are classic comfort foods that can also be a significant source of protein. When choosing a meat-based option, look for "chunky" or "hearty" varieties, as they typically contain more solid ingredients and thus more protein.
Campbell's Chunky Classic Chicken Noodle
This is a classic for a reason. With large pieces of chicken and noodles, Campbell's Chunky offers a filling option. A single 18.6 oz can provides 19 grams of protein, making it a robust meal. While comforting and satisfying, it's worth noting the sodium content and considering a low-sodium version if salt intake is a concern.
Healthy Choice Chicken Noodle
For an option that prioritizes a better nutritional balance, Healthy Choice offers a chicken noodle soup with an impressive 22 grams of protein per can. The broth-based soup contains chicken breast, vegetables, and noodles, making it a balanced meal choice for those watching their calories but not wanting to sacrifice protein.
High-Protein Canned Soups: Plant-Based Options
Vegetarian and vegan diets can also easily find high-protein canned soups. Legumes like lentils, chickpeas, and beans are fantastic plant-based protein sources.
Progresso Protein Mediterranean-Style Lentil
This is a standout plant-based option for protein. This Progresso soup boasts a hearty 24 grams of protein per can, making it a powerhouse meal. It features lentils, chickpeas, and roasted red bell peppers in a rich tomato base, delivering substantial flavor and nutrition. It's an excellent choice for a quick, filling, and vegetarian meal.
Amy's Organic Light in Sodium Lentil Vegetable Soup
Amy's Kitchen is well-regarded for its organic and dietary-friendly canned goods. The 14.5-oz can of their Organic Light in Sodium Lentil Vegetable Soup provides 11 grams of plant-based protein, alongside a good amount of fiber. The "Light in Sodium" version is particularly beneficial for those monitoring their salt intake while still getting a tasty and wholesome meal.
Progresso Protein Chickpea & Noodle
For a different flavor profile, the Progresso Protein Chickpea & Noodle is a great vegetarian choice. Each 18.5-oz can contains 17 grams of protein from a blend of chickpeas, carrots, and curly pasta. This soup is a comforting, vegetable-packed meal that's ready in minutes.
Comparison of Top High-Protein Canned Soups
| Soup Brand & Type | Protein (per can) | Protein Source | Sodium (approx.) | Fiber (approx.) |
|---|---|---|---|---|
| Healthy Choice Chicken Noodle | 22g | Chicken | 1500mg+ | N/A |
| Campbell's Chunky Classic Chicken Noodle | 19g | Chicken | 1690mg | 2g |
| Progresso Protein Mediterranean-Style Lentil | 24g | Lentils, Chickpeas | 1320mg | 8g |
| Progresso Protein Chickpea & Noodle | 17g | Chickpeas, Soy Protein | 1320mg | 6g |
| Amy's Light in Sodium Lentil Vegetable | 11g | Lentils | 540mg | 8g |
How to Enhance the Protein in Any Canned Soup
If your favorite soup is a bit low on protein, you can easily boost its nutritional value with a few additions. This is a great strategy for making any canned soup more filling and satisfying.
- Add cooked meat: Stir in shredded chicken, beef, or leftover ground turkey for an instant protein upgrade.
- Mix in extra beans or lentils: A can of rinsed and drained beans or pre-cooked lentils can substantially increase both protein and fiber.
- Top with cheese: A sprinkle of parmesan or a dollop of low-fat cheese can add a creamy texture and more protein.
- Stir in unflavored protein powder: A scoop of a tasteless protein powder is a quick and effective way to boost the protein content without altering the flavor.
- Include tofu or edamame: For a plant-based boost, add cubed firm tofu or edamame for extra protein and texture.
Additional Considerations for Canned Soups
Beyond protein, there are other nutritional aspects to keep in mind when shopping for canned soups. Sodium is a big one, as many canned varieties can have high levels. Always check the nutrition facts label and, if available, opt for "low sodium" or "reduced sodium" versions. Fiber content is another key factor. Ingredients like beans, lentils, and barley contribute fiber, which promotes satiety and digestive health. Comparing labels allows you to find the best balance of protein, low sodium, and high fiber for your needs.
Conclusion
Finding what canned soup is high in protein doesn't have to be a challenge. With a variety of meat and plant-based options available, you can easily find a satisfying and nutritious choice for a quick meal. By checking labels for brands like Progresso Protein, Campbell's Chunky, and Amy's, and considering modifications like adding extra beans or meat, you can ensure your canned soup is a fulfilling and protein-rich part of your diet.
An excellent general resource for checking nutritional information on a wide range of foods, including soups, is the USDA FoodData Central.
