Navigating the Supermarket for Keto-Friendly Canned Soups
Adhering to a ketogenic diet can be challenging, especially when you need a quick, convenient meal. While many traditional canned soups are packed with high-carb ingredients like potatoes, pasta, and sugar, a growing number of brands now offer low-carb, keto-friendly alternatives. Knowing which brands and types of soups to look for is key to staying in ketosis without sacrificing convenience.
Brands with Specific Keto Lines
Some food companies have taken the guesswork out of finding keto-compliant options by creating specific product lines. These are often labeled with "keto-friendly" or highlight a low net carb count, making them easier to spot on a crowded shelf.
- Progresso Keto-Friendly Creamy Tomato Soup: A popular and widely available choice, this soup is explicitly formulated for keto dieters. It uses high-fat ingredients and no added sugars to deliver a rich, creamy taste without the carb load of traditional tomato soup. Be sure to check the specific "Keto-Friendly" label, as Progresso also offers high-carb versions.
- Kettle & Fire Bone Broth Soups: Known for high-quality, whole-food ingredients, Kettle & Fire offers a selection of bone broth-based soups suitable for keto. Their Keto Broccoli Cheddar and Butter Curry Keto Soups, for example, are low in net carbs and use high-fat, natural ingredients. These often come in shelf-stable cartons rather than cans.
- True Primal: This brand focuses on clean, organic ingredients without additives or sugars. While the carb counts vary by flavor, their Beef and Vegetable soup is often a decent option, though it's always critical to check the net carbs per serving to ensure it fits your daily macros.
General Low-Carb Soup Categories
Beyond specific keto-branded products, certain soup types are naturally more aligned with a low-carb diet. These are generally cream-based, broth-based, or contain low-starch vegetables.
- Bone Broth: Plain bone broth is an excellent base for a quick keto soup. It is almost zero-carb and packed with collagen and other nutrients. Many brands, like Pacific Foods and Kettle & Fire, offer high-quality, shelf-stable bone broths. You can add your own keto-friendly ingredients like cooked chicken, spinach, or heavy cream.
- Cream of Mushroom or Asparagus: When made without flour or high-carb thickeners, creamy soups like mushroom or asparagus can be keto-friendly. However, traditional condensed versions are often thickened with flour. Look for clean-ingredient brands or those explicitly labeled low-carb.
- Broccoli Cheddar: This classic comfort food can be a great keto choice if it avoids high-carb thickeners. Kettle & Fire has a keto-friendly boxed version, but it's essential to scrutinize the label on other brands for hidden carbs.
How to Find the Best Canned Soups for Keto
Not all soups labeled "healthy" or "light" are keto-friendly. The key is becoming a proficient label reader to identify and avoid common pitfalls.
Reading the Nutrition Label
- Check Net Carbs: This is the most important metric. Net carbs are calculated by subtracting dietary fiber and sugar alcohols from the total carbohydrates. Aim for soups with low net carb counts per serving. Remember that a can often contains multiple servings, so multiply the net carbs by the number of servings to get the total for the whole can.
- Avoid Starchy Ingredients: Scan the ingredient list for known high-carb culprits. These include:
- Potatoes
- Rice
- Pasta
- Wild rice
- Beans
- Carrots (in large amounts)
- Beware of Added Sugars and Thickeners: Many canned soups contain added sugars for flavor and thickeners like cornstarch or maltodextrin. These can quickly spike blood sugar and interrupt ketosis. Ingredients are listed in order of quantity, so look for these near the beginning of the list.
DIY Modifications for Canned Soups
If you find a canned soup that is close but not perfectly keto, you can often make simple modifications to improve it:
- Add Extra Fat: Boost the fat content by stirring in heavy cream, butter, or olive oil.
- Load up on Veggies: Increase fiber and nutrients by adding low-carb vegetables like spinach, kale, or riced cauliflower.
- Boost Protein: Add pre-cooked chicken, beef, or bacon for extra protein and satiety.
- Enhance Broth: If you buy a simple broth, you can create a satisfying soup by adding low-carb ingredients. For example, make a simple egg drop soup by whisking an egg into heated chicken broth.
Comparison of Keto-Friendly Soup Options
| Brand/Type | Net Carbs per Serving | Key Ingredients | Pros | Cons |
|---|---|---|---|---|
| Progresso Keto Creamy Tomato | ~10g (per can) | Crushed tomatoes, cream, sunflower oil | Specifically formulated for keto, easy to find, no added sugars | High sodium, still needs label check for specific version |
| Kettle & Fire Broccoli Cheddar | ~3g (per serving) | Bone broth, cheddar cheese, heavy cream, broccoli | Organic ingredients, nutrient-dense bone broth base | Expensive, less widely available, comes in a carton |
| True Primal Beef & Vegetable | ~11g (per packet) | Organic beef, vegetables | Clean ingredients, high protein | Higher net carb count per packet, availability varies |
| Pacific Foods Bone Broth | ~1g (per serving) | Water, chicken/beef bones, vegetables | Almost zero carbs, versatile base for customization | Plain flavor, requires adding other ingredients for a meal |
| DIY Broth with Add-ins | Varies | Bone broth, cream, spinach, cooked protein | Full control over ingredients and macros, very low-carb | Requires extra cooking time and fresh ingredients |
Conclusion
Finding a canned soup that is good for keto is entirely possible with a bit of scrutiny and knowledge. While some brands, like Progresso, Kettle & Fire, and True Primal, offer dedicated low-carb lines, many traditional soups contain hidden carbs from thickeners, sugars, and starchy vegetables. By prioritizing brands with explicit keto labels or sticking to simple bone broths, you can find a quick and satisfying meal. Always make it a habit to check the nutrition facts for net carbs and the ingredient list for hidden sugars or starches. For even greater control, consider using a high-quality canned bone broth as a base and adding your own keto-friendly ingredients. This approach ensures you stay in ketosis while still enjoying the convenience of a ready-made meal.
A Final Tip on Labels
Remember that nutritional information can vary slightly between product formulations and regional versions. A product that was once low-carb could be reformulated with high-carb thickeners in a future batch. It is always wise to double-check the label on any purchase to ensure it aligns with your ketogenic goals. For more information on managing your ketogenic diet, consult resources like the Ketogenic Diet Resource at Ketogenic.com.
