How to Identify a Healthy Canned Soup
Navigating the grocery store aisle for a truly nutritious canned soup requires more than just reading the front label. The devil is in the nutritional details. The most important factors to consider are the sodium content, fiber and protein levels, and the type of base used.
Prioritize Low Sodium
Excessive sodium consumption is linked to high blood pressure and an increased risk of heart disease. When it comes to canned soup, sodium is a primary concern. The American Heart Association recommends no more than 2,300 mg per day, with an ideal limit closer to 1,500 mg. A good rule of thumb is to look for options labeled "low sodium" or "light in sodium," which typically contain between 100 and 480 mg per serving, depending on the brand and regulatory criteria. Always check the nutrition facts label, as serving sizes can be misleading—a single can often contains two servings.
Focus on Fiber and Protein
Fiber and protein are the dynamic duo that makes a soup filling and satisfying. Fiber aids in digestion and helps you feel full, while protein contributes to satiety and helps regulate blood sugar. For a soup to be considered a hearty meal, aim for at least 5-10 grams of protein and 4-8 grams of fiber per serving. Excellent sources of these nutrients in soup include legumes like lentils, chickpeas, and beans, as well as lean meat and whole grains like barley.
Choose Broth-Based over Creamy Options
Cream-based soups, such as chowders and bisques, are often higher in saturated fat and calories than their broth-based counterparts. For a healthier choice, opt for clear or tomato-based broths that are naturally lower in fat. If you prefer a creamy texture, look for plant-based creamy options that use ingredients like oat milk or pureed vegetables instead of heavy cream.
Read the Ingredients and Look for Quality Brands
Checking the ingredients list is crucial. Look for whole, recognizable foods like vegetables, beans, and lean proteins. Many brands now offer certified organic options, and some use BPA-free cans, which is an important consideration for health-conscious consumers. Brands recommended by dietitians often prioritize quality ingredients, transparent labeling, and lower sodium content.
Top Contenders for the Healthiest Canned Soup
Numerous brands now produce healthier versions of canned soup. Based on dietitian recommendations and nutritional profiles, several stand out for their quality and health benefits.
Plant-Based Powerhouses
- Amy's Organic Low-Sodium Lentil Vegetable Soup: Widely cited as a top choice, this soup is made with non-GMO, organic ingredients and is packed with 11 grams of protein and 8 grams of fiber per can.
- Pacific Foods Organic Spicy Black Bean and Kale Soup: A great option for those who like a little heat, this soup provides 7 grams of protein and 6 grams of fiber per cup.
- Progresso Protein Soups: This vegetarian line includes a Mediterranean-Style Lentil soup with an impressive 24 grams of protein per can, making it a great meal replacement.
- Healthy Valley Organic (No Salt Added): Brands like Healthy Valley offer options with minimal sodium, such as their No Salt Added Minestrone, which contains only 45mg of sodium per serving.
Meat and Bone Broth Options
- Kettle & Fire Chicken Noodle Soup: Made with nutrient-dense bone broth, this soup offers a higher protein count than many traditional canned versions, with about 11 grams per serving.
- Light Beef Pot Roast Soup: Some brands offer lightened versions of beef stews, which can provide a significant amount of lean protein for a satisfying, lower-calorie meal.
Comparison Table of Healthy Canned Soups
| Brand | Flavor Profile | Sodium (per cup) | Protein (per cup) | Fiber (per cup) |
|---|---|---|---|---|
| Amy's | Low-Sodium Lentil Vegetable | ~450mg | ~11g | ~8g |
| Pacific Foods | Spicy Black Bean & Kale | ~540mg | ~7g | ~6g |
| Healthy Valley | No Salt Added Minestrone | ~45mg | Check Label | Check Label |
| Progresso | Reduced Sodium Roasted Chicken Noodle | ~460mg | ~8g | Check Label |
| Kettle & Fire | Chicken Noodle (Bone Broth) | Check Label | ~11g | Check Label |
Making Your Canned Soup Even Healthier at Home
Even the healthiest canned soup can be improved with a few simple additions. Consider these tips to boost the nutritional value of your meal:
- Add Extra Vegetables: Stir in a handful of fresh spinach, kale, or frozen peas during heating. This increases the vitamin, mineral, and fiber content.
- Bulk it Up with Protein: For plant-based soups, add extra lentils, chickpeas, or edamame. For meat-based soups, add extra lean shredded chicken or beef.
- Enhance Flavor Naturally: Instead of adding salt, use herbs, spices, a squeeze of lemon juice, or a dash of vinegar to brighten the taste.
- Top with Healthy Garnishes: Add a sprinkle of pumpkin seeds, a dollop of Greek yogurt (for a creamy protein boost), or a few avocado slices to increase healthy fats and nutrients.
Conclusion
While canned soup has a reputation for being high in sodium, finding a healthy option is entirely possible by focusing on a few key criteria. Prioritize low-sodium, broth-based varieties that are high in fiber and protein, and don't be afraid to enhance them with fresh ingredients at home. By reading the labels carefully and choosing brands like Amy's, Pacific Foods, and Healthy Valley, you can make a quick, convenient, and truly nutritious meal choice.
For more information on making healthy choices, consider visiting the CDC's resources on fiber.
