Finding Low-Carb Options in the Soup Aisle
Finding canned soup that aligns with a low-carb diet can be a challenge. Many traditional soups, such as vegetable or lentil, include high-carb ingredients. Additionally, thickeners like flour or starch can raise the carbohydrate count. However, several keto-friendly and low-carb canned soups exist. It's important to understand nutrition labels to identify appropriate options.
Understanding the Nutrition Label
To determine if a canned soup suits a low-carb diet, it's essential to understand the label. The 'Total Carbohydrate' count is important, and 'Net Carbs' are also crucial for those on a keto diet. Net carbs are total carbohydrates minus dietary fiber and, sometimes, sugar alcohols. A high fiber count can lower net carbs, making soup more suitable for a low-carb eating plan. Check the ingredients for starchy vegetables, added sugars, or thickeners.
Soups Naturally Lower in Carbs
Some soup flavors are naturally lower in carbs. Focusing on these can help narrow your choices when shopping.
- Bone Broths: Bone broth is often the lowest carb option, sometimes with just 1-2 grams of total and net carbs per serving. It's high in protein and a good base for adding low-carb vegetables.
- Cream-Based Soups: Cream-based soups, like cream of mushroom, can be low-carb if ingredients are chosen carefully. Look for versions using heavy cream or coconut milk instead of flour-based thickeners.
- Meat and Vegetable Soups: Options like beef and cabbage or shredded chicken and vegetable soup can be low-carb if potatoes, pasta, or beans are excluded.
Low-Carb Canned Soup Comparison
This comparison is based on available information.
| Soup Brand and Flavor | Serving Size | Net Carbs (g) | Sodium (mg) | Notes |
|---|---|---|---|---|
| Progresso Keto Creamy Tomato | 1 can (14.5 oz) | 10 | 1070 | High in fat (49g per can), stevia used as a sweetener. |
| Kettle & Fire Bone Broth | 2 cups | 2 | varies | Exceptionally low carb, high protein. Good base for customizing. |
| Campbell's Low Sodium Cream of Mushroom (Condensed) | 1/2 can | 8 | 20 | Very low sodium option, check label for thickener ingredients. |
| Progresso Keto Creamy Cauliflower | 1 can (15 oz) | 10 | 1200 | High in saturated fat (14g per can), not ideal for low-sodium diets. |
Customizing Your Low-Carb Canned Soup
Enhance the nutritional value or flavor without adding unwanted carbohydrates.
Ideas for Enhancements:
- Boost the protein: Add pre-cooked shredded chicken, beef, or shrimp.
- Add healthy fats: Stir in olive oil or heavy cream.
- Add vegetables: Add non-starchy vegetables like cauliflower rice, fresh spinach, or mushrooms.
- Garnish for flavor: Use fresh herbs or a dash of hot sauce.
Conclusion
While many canned soups aren't suitable for a low-carb diet, options exist. Bone broths are an excellent starting point, and specific creamy varieties from Progresso and Campbell's can be suitable. Always read the nutrition label and ingredient list carefully. Strategic shopping and label reading are key to finding what canned soup is low in carbs.
A Final Note on Sodium
Many convenience foods, including canned soups, can be high in sodium. Always check the sodium content, especially when monitoring salt intake. Low-sodium versions or homemade customizations are often best.
Authoritative Link
For information on food labels, consult resources from the American Diabetes Association.
