What canned soups are low in fat?

October 28, 2025 •

4 min read

While many canned soups can be notoriously high in sodium, low-fat options are widely available for those looking to maintain a healthier diet. Choosing the right products requires careful label reading, making it essential for consumers to know what canned soups are low in fat?

Quick Summary

Identifying low-fat canned soups requires checking labels for total and saturated fat content, focusing on broth-based varieties, and choosing products rich in fiber and protein from vegetables, beans, and lean meats.

Key Points

Check Fat Content: Look for products with less than 3 grams of fat and 4 grams or less of saturated fat per serving.
Prioritize Broth Over Cream: Broth-based soups are generally lower in fat and calories than creamy or coconut milk-based varieties.
Look for 'Light' or 'Healthy Request': These labels often indicate reduced fat and calories, as seen with Progresso Light and Campbell's Healthy Request lines.
Boost with Fiber and Protein: Soups with vegetables, lentils, and beans are filling and nutritious. Add extra lean protein or fiber-rich ingredients to enhance your meal.
Control Sodium: Many low-fat soups are high in salt. Choose low-sodium versions or dilute them with water or unsalted broth.

Deciphering Nutrition Labels for Low-Fat Soups

To find genuinely low-fat canned soup, it's essential to become a savvy label reader. The front of the can can be misleading, so always turn it over to examine the detailed nutrition information. Here’s what you should scrutinize:

Total Fat: Look for products with less than 3 grams of total fat per serving. This is a key indicator of a low-fat choice.
Saturated Fat: Pay close attention to the saturated fat content. Many creamy or cheesy soups are high in this less-healthy fat. Aim for soups with 4 grams of saturated fat or less per serving.
Sodium: Even low-fat soups can be sodium bombs. Opt for products explicitly labeled "low sodium" or "reduced sodium." A good target is under 500mg per serving, though many low-fat options contain less.
Fiber and Protein: Look for soups with 3 or more grams of fiber and 5 to 7 grams of protein per serving. This combination promotes satiety, helping you feel full longer.

Top Picks: What Canned Soups are Low in Fat?

Many brands offer delicious and convenient low-fat canned soups. Broth-based and vegetable-heavy options are often the best choices.

Broth-Based and Vegetable Soups

These soups rely on flavorful broths instead of high-fat creams. They are a great way to increase your vegetable and fiber intake.

Amy's Organic Low-Sodium Lentil Vegetable Soup: This popular vegan and gluten-free option is packed with plant-based protein and fiber, keeping you full and satisfied. It contains only about 4 grams of total fat per serving.
Pacific Foods Organic Butternut Squash Soup: Despite its creamy texture, this vegan-friendly option is low in fat, with about 2-2.5 grams per serving. It is made with wholesome, non-GMO ingredients.
Campbell's Condensed Chicken Noodle Soup: This classic is naturally lower in fat. Choosing a low-sodium or reduced-sodium version is a healthier choice, as the regular version can be quite high in salt.
Broth-Based Vegetable Soups: Many generic or store-brand broth-based vegetable soups are naturally low in fat. Look for those with a variety of non-starchy vegetables like carrots, celery, green beans, and tomatoes.

Light and Healthy Versions from Major Brands

Several mainstream brands offer specific product lines designed for reduced fat and calories.

Progresso Light Chicken Noodle Soup: This variety has at least 33% fewer calories and 50% less fat than standard chicken, pasta, and vegetable ready-to-serve soups. It has only 0.5 grams of fat per serving.
Campbell's Chunky Healthy Request Chicken Noodle: Designed for heart health, this soup is lower in fat and sodium while still providing a hearty dose of protein. The fat content is around 3 grams per serving.

Comparison of Low-Fat Canned Soups


Soup Variety	Brand	Total Fat (per serving)	Saturated Fat (per serving)	Sodium (per serving)	Protein (per serving)	Fiber (per serving)
Organic Lentil Vegetable (Light in Sodium)	Amy's Kitchen	~4g	~0.5g	~320mg	~6g	~5g
Light Chicken Noodle	Progresso	~0.5g	0g	~660mg	~5g	~1g
Chunky Healthy Request Chicken Noodle	Campbell's	~3g	~1g	~410mg	~7g	~1g
Organic Creamy Butternut Squash	Pacific Foods	~2.5g	~0g	~500mg	~2g	~2g

Note: Serving sizes may vary, so always check the product packaging for the most accurate information. Sodium levels can be particularly high, so prioritizing "light" or "low-sodium" versions is always recommended.

Elevate Your Bowl: Customizing Your Low-Fat Soup

Even with a healthy, low-fat canned soup, you can enhance its flavor and nutritional value with a few simple additions. This is especially helpful for boosting fiber and protein content, making the meal more filling.

Add Extra Vegetables: Stir in a handful of fresh or frozen vegetables like spinach, peas, or bell peppers. They add vitamins, minerals, and fiber without much extra fat.
Boost with Lean Protein: For a heartier meal, add cooked, shredded chicken breast, tofu, or rinsed and drained canned beans or chickpeas.
Use Healthy Fats Sparingly: A small drizzle of olive oil, a sprinkle of nuts, or sliced avocado can provide healthy unsaturated fats and flavor.
Flavor with Herbs and Spices: Bypass the salt shaker and use fresh herbs like parsley, cilantro, or chives. Spices like black pepper, paprika, or a dash of chili flakes can add depth of flavor without adding fat or sodium.
Add Grains: For extra heartiness and fiber, stir in a scoop of pre-cooked whole grains like quinoa or barley.

Conclusion: Making Healthy Soup Choices Convenient

Canned soup can be a convenient and nutritious option for a busy day, but not all soups are created equal. By paying close attention to nutrition labels—especially focusing on total and saturated fat, sodium, and fiber—you can easily find healthy, low-fat options. Opt for broth-based varieties, lightened versions from major brands, or plant-based options from health-conscious producers. Customizing your soup with fresh vegetables, lean protein, and herbs is a simple way to boost its nutritional profile and flavor. Making these smart choices ensures your convenient canned soup supports your overall health goals. For more tips on healthy soup options, visit EatingWell.com.

Frequently Asked Questions

Most broth-based soups are naturally low in fat, as their base is water and stock rather than cream or coconut milk. However, it's still important to check the label for any added fats, and to be mindful of the often-high sodium content.

To make canned soup healthier, you can enhance its nutritional profile by stirring in extra fresh or frozen vegetables, adding lean protein like cooked chicken or chickpeas, and flavoring with fresh herbs and spices instead of extra salt.

Standard canned cream of mushroom soup is typically high in saturated fat and calories due to the cream base. However, some brands offer 'low fat' or 'healthy request' versions that significantly reduce the fat content, making them a better choice.

The fat content of canned chicken noodle soup can vary. For example, Progresso Light Chicken Noodle contains only 0.5 grams of fat per serving, while a standard version might have more. Always check the nutrition label for the specific brand and variety.

Look for soups with ingredients like lentils, beans, vegetables, and lean meats. Prioritize varieties that list a low-sodium broth or vegetable stock as a primary ingredient, as these bases are naturally low in fat.

Yes, you can easily make a low-fat canned soup more filling. Good additions include adding a source of lean protein like shredded chicken or tofu, or incorporating high-fiber ingredients like barley, quinoa, or extra canned beans.

While fresh soups often have a shorter, more natural ingredient list, many modern canned and pouched soups are also nutritionally strong. Canned soups can be a convenient option, but checking the nutrition label for fat, sodium, and additives is always recommended.