Navigating the Soup Aisle: What to Look For
When faced with a wall of canned soups, identifying the healthiest choices can be challenging. Many popular brands pack an alarming amount of sodium, artificial ingredients, and added sugars into their products. However, by focusing on a few key nutritional indicators, you can consistently select a healthy, satisfying option.
Prioritize Low Sodium
High sodium intake is linked to high blood pressure and other health issues. Look for “low sodium” or “reduced sodium” labels; a healthy canned soup generally has no more than 400 mg of sodium per serving.
Maximize Fiber and Protein
Soups with a good balance of fiber and protein are filling and nutritious. Options rich in legumes like lentils and beans are great sources. Aim for at least 5-10 grams of protein and 4-8 grams of fiber per serving.
Choose Broth-Based Over Creamy
Broth-based soups are typically lower in calories and fat compared to creamy varieties, which often use heavy cream and thickeners.
Top Contenders for the Healthiest Canned Soup
Several brands are recommended for their nutritious profiles. These include Amy's Organic Low-Sodium Lentil Vegetable, known for plant-based protein and fiber, and Progresso Reduced Sodium Roasted Chicken Noodle for a lower-sodium classic. Kettle & Fire offers a Chicken Noodle Soup with bone broth, while Pacific Foods provides an Organic Spicy Black Bean and Kale soup for a plant-based, high-fiber option. Healthy Valley is noted for its low-sodium choices like Organic No Salt Added Minestrone.
Comparison Table: Top Healthiest Canned Soups
| Brand | Soup Type | Notable Feature | Protein (per serving) | Fiber (per serving) | Sodium (per serving) |
|---|---|---|---|---|---|
| Amy's Organic | Low-Sodium Lentil Vegetable | Organic & Non-GMO | 6g (11g per can) | 5g (8g per can) | 320mg (540mg per can) |
| Progresso | Reduced Sodium Roasted Chicken Noodle | Low-Fat, No Artificial Flavors | 6g | 1g | 460mg |
| Kettle & Fire | Chicken Noodle w/ Bone Broth | High Protein, Bone Broth Base | 11g | 1g | 530mg |
| Rao's | Italian Style Lentil Soup (Jarred) | High Protein, Fiber-Packed | 11g | 2g | 1370mg |
| Pacific Foods | Organic Spicy Black Bean and Kale | Plant-Based, High Fiber | 7g | 6g | ~400mg |
Note: Nutritional information can vary by serving size and brand formulation.
How to Enhance the Nutritional Value of Canned Soup
Boost your canned soup by adding fresh or frozen vegetables, extra protein like chicken or beans, and healthy fats such as olive oil or avocado. Enhance flavor with herbs, spices, or lemon juice instead of salt.
Conclusion: Choosing the Best Canned Soup for You
Selecting the healthiest canned soup means prioritizing low sodium, high fiber, and protein, and recognizing whole-food ingredients. Amy's Organic Low-Sodium Lentil Vegetable is excellent for plant-based, high-fiber needs, while Kettle & Fire offers a protein boost with bone broth. Always check the nutrition label to find the best fit for your diet.
Center for Science in the Public Interest: What's hot in the soup aisle
FAQs About Healthy Canned Soups
What are the main things to look for when buying healthy canned soup?
Look for soups with low sodium (under 400 mg per serving), high fiber (at least 4g), and a good source of protein (5-10g or more). Also, opt for broth-based over creamy versions and check for recognizable, whole-food ingredients.
Is canned chicken noodle soup healthy?
Yes, canned chicken noodle soup can be healthy if you choose a low-sodium, broth-based variety with larger pieces of chicken and vegetables. Brands like Progresso's Reduced Sodium Roasted Chicken Noodle are designed to be a healthier option.
Are all low-sodium canned soups actually healthy?
Not always. While low sodium is a crucial factor, you should also check for added sugars, artificial additives, and ensure the soup contains sufficient fiber and protein from quality ingredients like vegetables, beans, or lean meat.
Can canned soup help with weight loss?
Some canned soups, particularly broth-based ones high in fiber and protein, can support weight loss by promoting feelings of fullness with fewer calories. Examples include lentil, vegetable barley, and miso soups.
How can I make canned soup taste better without adding salt?
To reduce saltiness or enhance flavor, you can add unsalted broth, water, or milk. For extra flavor, stir in fresh herbs, spices, lemon juice, or garlic powder.
Is Amy's Light in Sodium Lentil Vegetable Soup a good choice?
Yes, it is often cited as one of the healthiest canned soups due to its organic, non-GMO ingredients, high fiber and protein content, and relatively low sodium.
What are some good canned soup brands for people with dietary restrictions?
Many brands like Amy's Kitchen offer organic, gluten-free, and vegan options. Pacific Foods also provides numerous choices with simple, organic ingredients. Always check the labels for your specific needs.
