What is the Healthiest Tomato Soup to Buy?

Tomato soup’s nutritional profile can vary drastically among brands, with some versions packing in more sugar and sodium than many realize. Understanding these differences is crucial for finding the healthiest tomato soup to buy that aligns with your dietary needs and goals.

Quick Summary

This guide compares store-bought tomato soups based on key nutritional metrics like sodium, sugar, and ingredients to help you select a truly healthy option without sacrificing flavor.

Key Points

• Check labels: Scrutinize nutrition labels for sodium, added sugars, and ingredient quality before buying any canned soup.

• Prioritize Low Sodium: Opt for low-sodium or 'Healthy Request' versions, as conventional tomato soups can be excessively high in sodium.

• Choose Organic: Look for organic brands like Amy's or Pacific Foods for simpler, cleaner ingredients without unnecessary additives.

• Balance Acidity: Be aware that added sugars are often used to balance tomato acidity; seek naturally balanced options or check for zero added sugar.

• Consider Dairy-Free: Broth-based or plant-based creamy soups (e.g., with coconut milk) are often healthier choices than dairy-heavy bisques.

• Enhance Flavor: Customize your store-bought soup by adding fresh vegetables, herbs, or spices to boost both flavor and nutritional value.

Why Canned Tomato Soup Varies So Much in Health

Many people think of canned tomato soup as a simple, wholesome meal, but the reality is more complex. While tomatoes themselves are packed with beneficial nutrients like lycopene and vitamin C, the processing and added ingredients in many commercial soups can significantly alter their health profile. High sodium content, unnecessary added sugars, and preservatives are common issues to watch out for. A discerning buyer must look beyond the generic label to find a product that is both convenient and genuinely good for you.

The Impact of Added Sodium

Sodium is perhaps the most significant issue with canned soup. Many standard versions contain an exceptionally high amount of sodium, far exceeding what would be added in a homemade recipe. High sodium intake is a risk factor for high blood pressure and heart disease, making it a critical factor for anyone monitoring their health. Fortunately, many brands now offer "low sodium" or "Healthy Request" versions specifically formulated to address this problem. When comparing products, a healthy choice will have significantly less than 400-500mg of sodium per serving.

The Surprising Sweetness: Added Sugars

To balance the natural acidity of tomatoes, manufacturers often add sugar. This can turn a savory dish into a stealthy source of added sugars, which can contribute to weight gain and blood sugar issues. Checking the nutrition label for sugar content is essential. Look for brands that list zero added sugars or use alternative methods, like roasted vegetables, to achieve a balanced flavor naturally.

Cream vs. Broth Base

Cream-based tomato soups, often labeled as bisques, may offer a richer texture but at the cost of added calories and saturated fat. Those seeking a lighter, more heart-friendly option should choose a broth-based soup. Many dairy-free versions achieve a creamy texture using healthy fats from ingredients like coconut milk or pureed white beans.

Top Contenders for the Healthiest Tomato Soup to Buy

Based on ingredient quality, nutritional profile, and general consumer feedback, several brands stand out in the crowded market of store-bought soups. These brands prioritize healthier ingredients and often provide lower-sodium alternatives.

• Amy's Organic Soups: A consistent favorite among health-conscious consumers, Amy's offers several tomato-based soups, including a Light in Sodium Chunky Tomato Bisque and a Cream of Tomato Soup made with organic ingredients. Their focus on organic ingredients and lower sodium makes them a strong contender.
• Pacific Foods Organic Soups: Pacific Foods is well-regarded for its organic and low-sodium offerings, such as its Organic Creamy Tomato and Organic Roasted Red Pepper and Tomato soups. They provide a balance of flavor and clean ingredients, often in convenient cartons.
• Eat Proper Good Tomato Basil Soup: This brand is noted for its low-sodium, zero added sugar, and plant-based formula that uses coconut milk for creaminess. It's a great option for those with specific dietary needs or those looking for a cleaner label.
• Rao's Homemade Tomato Basil Soup: Known for its sauce, Rao's brings its high-quality ingredients to its soup line. It has a homemade taste, a slightly chunky texture, and is made without unnatural preservatives. While it may not be the lowest in sodium, its overall quality and lack of fillers make it a good choice.
• Campbell's Heart Healthy / Low Sodium: Even traditional brands have healthier alternatives. Campbell's offers versions like "Healthy Request" or "Low Sodium" that significantly reduce the sodium content compared to their classic condensed soups.

Comparison Table: Healthy Store-Bought Tomato Soups

Brand	Key Features	Added Sugars (per serving)	Sodium (per serving)	Dairy	Notes
Amy's Light in Sodium	Organic, Low Sodium	N/A (low)	340mg (per cup)	Contains Dairy	Excellent for organic and low-sodium needs.
Pacific Foods Organic	Organic, Light in Sodium versions available	N/A (low)	380mg (per cup)	Contains Dairy/Dairy-Free	Good balance of clean ingredients and flavor.
Eat Proper Good	Low Sodium, 0 Added Sugars, Plant-Based	0g	N/A (low)	Dairy-Free	Vegan, low-carb, and very clean label.
Rao's	Quality Ingredients, Homemade taste	N/A (low)	N/A (moderate)	N/A	Good flavor, no unnatural preservatives.
Campbell's Healthy Request	Low Sodium	N/A (low)	N/A (low)	N/A	A readily available low-sodium version of a classic.

Note: Nutritional information can vary by specific product version and market. Always check the individual product's nutrition label.

Essential Tips for Choosing the Best Tomato Soup

1. Read the Nutrition Facts Label: This is your most powerful tool. Pay close attention to serving sizes, as they are often smaller than you think. Evaluate the sodium and sugar percentages relative to your daily dietary needs.
2. Inspect the Ingredients List: The shorter and more recognizable the ingredient list, the better. Avoid soups with high-fructose corn syrup, artificial flavors, and excessive preservatives.
3. Choose Organic When Possible: Organic ingredients ensure the tomatoes and other components are grown without synthetic pesticides or chemicals.
4. Embrace Broth-Based Versions: If calorie and fat content are concerns, a broth-based soup is almost always a lighter option than a creamy bisque.
5. Customize Your Soup: Enhance the nutritional value of any store-bought soup by adding your own ingredients. Stir in a handful of spinach, some cooked lentils, or extra herbs and spices. This allows you to boost fiber and nutrients while controlling added salt and other ingredients.

The Health Benefits of a Good Tomato Soup

Regardless of whether you choose a store-bought or homemade option, a healthy tomato soup can offer significant benefits. Tomatoes are a powerhouse of antioxidants, particularly lycopene, which is more readily absorbed by the body when cooked. This potent antioxidant protects cells from damage and has been linked to a reduced risk of certain chronic diseases, including stroke and some cancers. A nutritious soup also provides essential vitamins and minerals, including Vitamins A and C. A broth-based soup is also a hydrating and filling meal option, which can assist with weight management. A balanced tomato soup promotes heart health through nutrients like potassium and helps boost the immune system.

Conclusion

Finding the healthiest tomato soup to buy requires a bit of detective work, but it is a worthwhile effort for your health. By carefully examining nutrition labels for low sodium and minimal added sugars, and prioritizing organic and whole ingredients, you can make an informed choice. Brands like Amy's, Pacific Foods, and Eat Proper Good offer excellent options for those seeking a cleaner, more nutritious product. Remember that a simple store-bought soup can always be enhanced with your own fresh additions. Ultimately, the healthiest option is the one that best meets your dietary needs without compromising flavor or quality. For more insights on nutritious meals, read Medical News Today's guide to healthy soups.

Frequently Asked Questions

Is canned tomato soup healthy?

It depends on the brand. Many traditional canned tomato soups contain high levels of sodium and added sugars, but healthier options with lower levels of these ingredients are widely available.

Which brand offers the lowest sodium tomato soup?

Brands like Amy's and Pacific Foods are known for their 'Light in Sodium' or 'Low Sodium' tomato soup varieties. Always check the nutrition label to confirm the sodium content.

Why do some tomato soups have added sugar?

Manufacturers often add sugar to counteract the natural acidity of the tomatoes and create a more balanced flavor profile. For a healthier option, look for brands with no added sugar.

What should I look for in a healthy ingredient list?

Look for a short, simple list of recognizable, whole food ingredients. Prioritize soups made with organic tomatoes, vegetables, and natural seasonings, while avoiding artificial additives.

Are creamy tomato soups unhealthy?

Cream-based bisques generally have more calories and saturated fat than broth-based versions. However, many healthy brands use dairy-free alternatives like coconut milk or cashews for a creamy texture.

Can I customize store-bought tomato soup to make it healthier?

Yes, you can easily boost the nutritional content by adding fresh vegetables like spinach, cooked beans, or lean protein. You can also season it with fresh herbs and spices to enhance the flavor.

What's the difference between condensed and ready-to-serve tomato soup?

Condensed soup needs water or milk added before heating, while ready-to-serve soups (often in cartons) are ready to heat and eat. Ready-to-serve options often have a higher quality ingredient list.