What is the healthiest ready-made soup? A comprehensive guide

October 27, 2025 •

4 min read

Despite a common reputation for being high in sodium and preservatives, many ready-made soups can be surprisingly nutritious and convenient. Knowing what is the healthiest ready-made soup can help you make smart choices that support your health and weight management goals without sacrificing convenience. This guide will walk you through the key factors to consider when selecting a store-bought soup that is both tasty and beneficial.

Quick Summary

The healthiest ready-made soups are typically broth-based, low in sodium, and rich in fiber and protein from ingredients like lentils, beans, or lean meat. Learning to read nutrition labels for key markers and avoiding creamy, high-salt varieties will lead to better nutritional outcomes.

Key Points

Read Labels: Check the nutrition facts for low sodium, high protein, and high fiber content.
Choose Broth-Based Soups: Avoid creamy soups, which tend to be higher in fat and calories.
Prioritize Fiber and Protein: Look for ingredients like beans, lentils, whole grains, and lean meat for sustained fullness.
Select Lower Sodium Brands: Brands like Amy's (Light in Sodium), Pacific Foods (Low Sodium), and Progresso (Reduced Sodium) offer healthier choices.
Enhance Your Soup: Boost nutrition and flavor by adding fresh vegetables, lean protein, or herbs to your ready-made soup.
Be Mindful of Serving Sizes: Note that many cans contain multiple servings, so adjust nutritional calculations accordingly.

Criteria for Choosing the Healthiest Ready-Made Soup

Not all ready-made soups are created equal. The most nutritious options share a few key characteristics. Understanding these criteria will empower you to make an informed decision when scanning the supermarket shelves.

Prioritize Low Sodium

Excess sodium is a major concern with many ready-made meals, as it can contribute to high blood pressure and other cardiovascular issues. A healthy soup should have a low sodium content, ideally between 100 mg and 400 mg per serving. Look for labels that say “low sodium,” “reduced sodium,” or “no salt added.” You can also find products labeled “light in sodium,” which contain at least 50% less sodium than the original version.

Seek High Fiber and Protein

For a soup to be a filling and satisfying meal, it must contain a good balance of protein and fiber. These nutrients promote satiety, helping you feel full for longer and preventing overeating.

Fiber sources: Lentils, beans, whole grains like barley, and a high concentration of vegetables are excellent sources of fiber.
Protein sources: Lentils, beans, chicken, or bone broth can provide a significant protein boost. Some brands offer plant-based protein soups with 15g or more per can.

Opt for Broth-Based over Creamy

Cream-based soups are often higher in saturated fat and calories than their broth-based counterparts. A vegetable or bean soup based on a clear broth, like minestrone or lentil, will generally offer more nutrients and less fat. If you desire a creamy texture, consider options made with oat milk or pureed vegetables without added cream.

How to Enhance Your Ready-Made Soup

Even the healthiest ready-made soup can be improved with a few simple additions. These tips help boost the nutritional value, flavor, and satiating power of your meal.

Add Extra Vegetables: Stir in a handful of fresh spinach, kale, or frozen peas during reheating to increase the vitamin and fiber content.
Boost with Protein: For extra fullness, add cooked, shredded chicken, chickpeas, or edamame.
Incorporate Whole Grains: Mix in some cooked quinoa or barley for additional fiber and complex carbohydrates.
Add Healthy Fats: Top with a drizzle of olive oil, a sprinkle of nuts, or sliced avocado for heart-healthy fats and creaminess.
Spice it Up: Enhance flavor with fresh herbs like basil or parsley, a dash of garlic powder, or a squeeze of fresh lemon juice instead of extra salt.

Comparison Table: Healthy Ready-Made Soups


Soup Brand & Type	Sodium (mg) per serving*	Protein (g) per serving*	Fiber (g) per serving*
Amy's Organic Lentil Vegetable (Light in Sodium)	450	11	8
Pacific Foods Organic Butternut Squash (Light in Sodium)	240	-	-
Progresso Reduced Sodium Hearty Minestrone	450	4	5
Kettle & Fire Chicken Noodle w/ Bone Broth	(Varies, check label)	11	(Varies, check label)
Pacific Foods Organic Vegetable Lentil	(Varies, check label)	7	4

*Note: Serving sizes may vary by product and brand. Always check the nutrition label for precise information.

Conclusion: Making the Best Choice for Your Health

When asking, "what is the healthiest ready-made soup?", the answer depends on finding options that align with specific nutritional goals. Prioritizing broth-based varieties, limiting sodium and saturated fat, and ensuring sufficient protein and fiber are key. Brands like Amy's, Pacific Foods, and Progresso offer reliable, lower-sodium options across various types, from hearty lentil and minestrone to chicken noodle and butternut squash. By paying attention to the nutritional information and adding your own fresh ingredients, you can turn a convenient ready-made soup into a truly nutritious and satisfying meal.

Expert Recommendations

For further reading and professional guidance on food choices, resources like EatingWell provide excellent, evidence-based nutrition advice.

Frequently Asked Questions

While homemade soup generally allows for greater control over ingredients and sodium levels, many high-quality canned and packaged soups can be part of a healthy diet. The key is to choose low-sodium, high-fiber, and broth-based options and supplement with fresh ingredients if needed.

Look for labels explicitly stating "low sodium," "reduced sodium," or "no salt added." A healthy target is typically under 400 mg of sodium per serving. For packaged soups, checking the nutrition panel for this detail is crucial.

Soups rich in both fiber and protein will be the most filling. Lentil soups, black bean soups, and minestrone are excellent choices, as they contain legumes and vegetables that promote satiety.

Many creamy soups use heavy cream or high-fat dairy, which increases saturated fat and calorie content. It's best to opt for broth-based soups more often. However, some healthy options achieve creaminess from pureed vegetables or oat milk.

To make a store-bought soup healthier, add your own nutritious ingredients. Stir in extra fresh or frozen vegetables, lean protein like chicken or chickpeas, or whole grains such as quinoa or barley.

Yes, broth-based, high-fiber, and high-protein ready-made soups can support weight loss. They provide a high volume of food with fewer calories, helping you feel full and satisfied.

Be wary of long ingredient lists with unfamiliar additives, excessive sodium, and added sugars, particularly in tomato-based varieties. Also, avoid those with a high concentration of refined grains and unhealthy fats.