What ready-made soup is healthy? Your Guide to Nutritious Store-Bought Options

October 8, 2025 •

4 min read

Studies have shown that many packaged and processed foods, including soup, can contribute up to 75% of our total daily salt intake. When considering what ready-made soup is healthy?, a careful look at the nutrition label is essential for making a beneficial dietary choice.

Quick Summary

Choose healthy ready-made soups by scrutinizing nutritional labels for low sodium, high fiber, and lean protein content. This guide covers how to select nutritious canned, boxed, or frozen varieties, and offers tips for enhancing their nutritional value.

Key Points

Check for Low Sodium: Opt for soups with less than 400 mg of sodium per serving to avoid excess salt.
Prioritize High Fiber and Protein: Look for soups with ingredients like lentils, beans, and vegetables for increased satiety and nutritional value.
Choose Broth-Based Soups: Select broth-based options over creamy ones to minimize saturated fat and calorie content.
Read the Ingredient List: Favor soups with simple, recognizable, whole-food ingredients and minimal artificial additives or added sugars.
Consider Packaging: Choose cartons (Tetra-Paks) or BPA-free cans to reduce exposure to harmful chemicals.
Boost Nutrition Yourself: Add extra fresh or frozen vegetables, beans, or lean protein to enhance your ready-made soup.

What to Look for When Choosing Healthy Ready-Made Soup

Not all ready-made soups are created equal. The most nutritious options are typically broth-based and feature whole food ingredients, while avoiding excessive sodium, unhealthy fats, and added sugars. Knowing how to decipher a nutrition label is your best tool for making a healthy decision.

Prioritize Low Sodium

Sodium is one of the biggest nutritional concerns with ready-made soups. Many canned soups contain between 700 mg and 1,000 mg of sodium per serving, which can be a third of the recommended daily maximum intake in a single bowl. High sodium intake is linked to increased blood pressure, heart disease, and stroke. To find a healthier option, look for soups with a lower sodium count—ideally less than 400 mg per serving, and closer to 100 mg to 200 mg if possible.

Seek Out High Fiber and Protein

Fiber and protein are key for promoting satiety and providing sustained energy. Selecting soups that are rich in these nutrients can turn a light meal into a more satisfying one. Look for ingredients like lentils, beans, and vegetables to increase fiber, and options with lean protein like chicken or legumes.

Choose Broth-Based Over Cream-Based

Broth-based soups generally have fewer calories and less saturated fat than their creamy counterparts. While cream-based soups can be delicious, many use heavy cream or cheese, which increases saturated fat and calorie density. For the healthiest choice, opt for a clear or tomato-based broth with lots of visible vegetables. If you prefer a creamy soup, check the label to ensure it's made with pureed vegetables or healthier milk alternatives, and aim for less than 4 grams of saturated fat per serving.

Scrutinize the Ingredient List

The healthiest ready-made soups will have simple, recognizable ingredients. A long list of artificial additives, thickeners, or preservatives is a red flag. Brands like Amy's Kitchen and Pacific Foods are often noted for using wholesome, organic ingredients. Also, be mindful of added sugars, especially in tomato or bisque-style soups.

Consider the Packaging

Some canned soups are a concern due to the risk of bisphenol A (BPA) leaching from the can's lining. Many manufacturers now offer BPA-free options, but glass jars or cartons (Tetra-Paks) are safer alternatives.

Healthiest Ready-Made Soup Varieties to Look For

Lentil Soup: Packed with plant-based protein and fiber, lentil soups are incredibly filling and nutritious. Look for low-sodium versions from brands like Amy's or Rao's.
Vegetable Barley Soup: Featuring a vegetable or chicken broth base, this soup is high in fiber from the barley and a variety of vegetables.
Minestrone: This classic Italian soup in a tomato-based broth is filled with vegetables, beans, and often a bit of pasta, providing a good source of fiber and nutrients. Opt for low-sodium versions to keep salt in check.
Black Bean Soup: A great source of plant-based protein and soluble fiber, black bean soup is a smart choice for weight management and digestive health.
Butternut Squash Soup: When made with pureed squash rather than heavy cream, this soup is a rich source of vitamins A and C. Pacific Foods offers a light-in-sodium option.

Comparison of Ready-Made Soup Types


Feature	Canned Soups	Tetra-Pak (Boxed) Soups	Frozen Soups
Convenience	Excellent: Long shelf life, shelf-stable.	Excellent: Aseptic packaging, shelf-stable.	Good: Requires freezer space, but offers quick reheat.
Nutritional Retention	Can be lower due to high heat processing; nutrients can degrade over time.	Good: Aseptic processing helps retain nutrients and flavor.	Excellent: Flash-freezing at peak ripeness locks in nutrients.
Packaging	Often lined with lacquer containing BPA; BPA-free options available.	Generally BPA-free, made from renewable paperboard.	Typically plastic or cardboard; can be single-serve or larger containers.
Sodium Control	Often very high; must seek out specifically labeled "low sodium" or "reduced sodium" versions.	Better control possible; still requires label reading.	Good control possible; easy to add less salt when making homemade batches to freeze.
Overall Health	Varies greatly; can be nutritious with careful label reading but often higher in sodium.	Generally offers a cleaner profile with more whole-food ingredients and safer packaging.	Can be the most nutritious option, especially if homemade and frozen, or a high-quality brand.

How to Supercharge Your Ready-Made Soup

Even the healthiest ready-made soup can be improved with a few simple additions. These strategies can help boost nutrition, flavor, and make a single serving more substantial.

Boost the Fiber: Stir in extra canned chickpeas, black beans, or lentils (rinsed to remove excess sodium) to increase the fiber content and make it more filling.
Add More Veggies: Bulk up the soup with fresh or frozen vegetables like spinach, kale, carrots, or broccoli. These add extra vitamins, minerals, and color.
Increase Protein: Add cooked, shredded chicken to broth-based soups or stir in tofu for a plant-based protein boost.
Dilute for Lower Sodium: If a soup is too high in sodium, dilute it with water or unsalted broth to your liking.
Enhance Flavor Naturally: Sprinkle in fresh herbs like parsley, basil, or cilantro. A dash of black pepper, a squeeze of lemon juice, or a spoonful of unsalted spices can elevate the taste without adding salt.
Pair with a Side: Enjoy a smaller serving of soup with a slice of whole-grain bread or a side salad for a more complete and balanced meal.

Conclusion

It is possible to find a healthy ready-made soup, even for the busiest of schedules. The key is to be an informed consumer by ignoring marketing terms and carefully reading the nutrition and ingredient labels. Prioritize broth-based, low-sodium options that are high in fiber and protein and free of excessive additives. Considering the packaging, such as BPA-free cans or cartons, can also be beneficial. By following these simple guidelines, you can enjoy the convenience of pre-packaged soup without compromising on nutritional quality. Remember, a little customization can go a long way towards creating a nourishing, satisfying meal in minutes.

Consumer NZ provides an overview of how to choose the best and worst ready-to-eat soups, focusing on key nutritional data.

Frequently Asked Questions

Not all canned soups are unhealthy, but many are notoriously high in sodium. They can be a nutritious, convenient option if you choose low-sodium, broth-based varieties packed with fiber and protein.

Look for options with less than 400 mg of sodium per serving. Health-conscious brands often offer reduced-sodium versions, with some brands providing less than 200 mg per serving.

Tetra-pak (boxed) soups are often a better choice because they typically use cleaner, more wholesome ingredients and the packaging is BPA-free. However, it is still crucial to check the nutrition label for sodium and other ingredients.

Yes, frozen soups can be a very healthy and convenient option. Since fruits and vegetables are flash-frozen at their peak ripeness, they retain most of their nutrients. Just be mindful of added salt or sauces.

Broth-based soups like lentil, vegetable barley, minestrone, black bean, and butternut squash (when made without heavy cream) are typically among the healthiest options.

To boost the nutritional value, you can dilute it with unsalted broth or water, add extra fresh or frozen vegetables, or stir in a source of lean protein like shredded chicken, chickpeas, or lentils.

Brands like Amy's Organic (specifically their low-sodium versions), Pacific Foods, Rao's, and Healthy Valley often provide cleaner, more nutritious ready-made soup options.

While some ready-made soups can be filling, using them as a meal starter or pairing them with other components is often better. For a complete meal, consider adding extra protein and a side of whole-grain bread or a salad.