What to Look for on the Label
Navigating the canned soup aisle can be overwhelming, but a few key indicators on the nutrition label can help you quickly identify the best options. Focus on these aspects to find a soup that supports your health goals:
- Serving Size: The FDA requires the label to list the number of servings and the serving size. Canned soups often have two servings per container, so if you eat the whole can, you must double the nutritional values listed.
- Sodium: Canned foods typically use sodium for preservation and flavor. The American Heart Association recommends limiting daily sodium intake to 2,300 mg, ideally closer to 1,500 mg. Look for soups labeled "low sodium," with around 100 to 400 mg per serving, or reduced-sodium options.
- Protein and Fiber: These nutrients are crucial for satiety and digestive health. Aim for soups that offer at least 5 to 10 grams of protein and 4 to 8 grams of fiber per serving. Beans, lentils, and vegetables are excellent sources.
- Fats: Pay attention to saturated and trans fats. Cream-based soups often contain higher levels of saturated fat, which can impact cholesterol. Opt for broth-based soups instead and aim for less than 4 grams of saturated fat per serving.
- Ingredients: The ingredient list is ordered by weight, so the first few items tell you what the soup primarily contains. Look for soups with whole, recognizable ingredients like vegetables, legumes, or lean protein listed first. Be wary of added sugars and unrecognizable starches.
Top Healthy Canned Soup Categories
Choosing the right type of soup is the first step. Here are some of the healthiest varieties, according to dietitians:
- Lentil and Legume Soups: Lentils, black beans, and split peas are powerhouses of plant-based protein and fiber, making them incredibly filling and nutritious. Brands like Amy's and Pacific Foods offer great organic, low-sodium versions.
- Minestrone: This Italian-style soup is packed with a medley of vegetables, beans, and a small amount of pasta in a tomato-based broth. The beans and veggies provide ample fiber, promoting better blood sugar balance.
- Vegetable Barley: Barley is a whole grain that adds significant fiber and some protein to a vegetable broth base. Look for options with non-starchy vegetables like kale, carrots, and celery.
- Bone Broth Soups: Brands like Kettle & Fire offer soups made with bone broth, which is rich in protein, collagen, and minerals. These can support joint health and provide a great protein boost.
- Broth-Based Chicken and Vegetable: A classic comfort food, this can be a healthy option if you choose a low-sodium version. The protein from the chicken helps keep you full.
Comparison of Healthy Canned Soup Examples
This table provides a quick comparison of some highly-rated, healthy canned soup choices:
| Soup Example | Type | Sodium (per serving) | Protein (per serving) | Fiber (per serving) | Key Healthy Features |
|---|---|---|---|---|---|
| Amy's Organic Low-Sodium Lentil Vegetable | Plant-Based | ~310 mg (1 cup) | 7 g (1 cup) | 5 g (1 cup) | Low sodium, organic, high protein & fiber |
| Pacific Foods Organic Vegetable Lentil | Plant-Based | ~460 mg (1 cup) | 7 g (1 cup) | 4 g (1 cup) | Organic, good fiber and protein, lower sodium than standard |
| Kettle & Fire Chicken Noodle (Bone Broth) | Meat/Broth | Varies | ~11 g (1 cup) | Varies | Organic, high protein from bone broth |
| Health Valley Organic Minestrone | Plant-Based | ~32 mg (1 cup) | 7 g (1 cup) | 6 g (1 cup) | Extremely low sodium, organic, high fiber & protein |
How to Supercharge Your Canned Soup
Even the healthiest canned soup can be made more nutritious and flavorful with a few simple additions:
- Add More Vegetables: Stir in a handful of fresh spinach, kale, frozen peas, or a frozen vegetable medley while heating the soup.
- Boost the Protein: For a heartier meal, add leftover cooked chicken, tofu, or extra beans. This enhances satiety and nutritional value.
- Control the Sodium: If you can't find a low-sodium option, you can dilute the soup with water or unsalted broth to lower the overall sodium content.
- Spice it Up: Add fresh or dried herbs like parsley, thyme, or a dash of black pepper to enhance flavor without extra sodium.
- Include Healthy Fats: A swirl of olive oil or avocado can add flavor and heart-healthy unsaturated fats.
Conclusion
Choosing the healthiest canned soup doesn't have to be a guessing game. By prioritizing low-sodium, high-fiber, and high-protein options—and reading the nutrition label carefully—you can ensure your convenient meal is also a nourishing one. While homemade soup is often the healthiest choice, many high-quality canned options exist from brands like Amy's, Pacific Foods, and Kettle & Fire that provide excellent nutrition in a pinch.
For further information on reading food labels, consult the U.S. Food & Drug Administration website: https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label.
