What Tomato Soup Has the Least Sugar? A Guide to Low-Sugar Options

Did you know that some brands of condensed tomato soup contain as much added sugar as a glazed donut per serving? For those watching their sugar intake, this fact makes finding out what tomato soup has the least sugar a critical step towards healthier eating habits.

Quick Summary

Many commercial tomato soups contain surprisingly high levels of added sugars to balance acidity. Health-conscious consumers can find low-sugar brands or opt for simple homemade recipes. Understanding nutrition labels is key to identifying healthier options.

Key Points

• Read Nutrition Labels Carefully: Always check the "Added Sugars" line on the nutrition facts panel to identify the true sugar content of canned soups.

• Choose Low-Sugar Brands: Look for brands explicitly labeled as "no added sugar," like Tomato Bliss or Heinz No Added Sugar, which actively minimize sweeteners.

• Make Your Own Soup for Control: Homemade tomato soup allows for full control over all ingredients, including avoiding added sugar and managing sodium content.

• Identify Hidden Sugars: Be aware of the many names for sugar on ingredient lists, such as corn syrup and dextrose, to avoid unexpectedly high-sugar products.

• Balance Acidity Naturally: For homemade soups, use sweet-tasting vegetables like carrots and onions to counteract tomato acidity and add natural sweetness without extra sugar.

• Consider More Than Just Sugar: Look at overall nutritional information, including sodium and fat content, especially in creamy varieties, to ensure a well-rounded healthy choice.

Understanding the Sugar in Tomato Soup

While naturally occurring sugars are present in tomatoes, many commercial soup manufacturers add extra sugar, often to balance the acidity of the tomatoes and enhance flavor. This added sugar is often listed high on the ingredients list and significantly increases the total sugar content of the product. For instance, a half-can serving of a standard condensed soup can contain over 12 grams of sugar. For individuals monitoring their sugar intake, distinguishing between natural sugars from the tomato and these added sugars is crucial.

Finding the Lowest Sugar Canned Tomato Soups

Navigating the soup aisle requires a keen eye for detail. The key to finding a low-sugar canned soup is a thorough reading of the nutrition label. The FDA now requires that manufacturers list "added sugars" separately, making it easier to see how much sugar has been included during processing.

Look for "No Added Sugar" Labels

To make your search easier, start by looking for explicit labels like "no added sugar" or "zero added sugar." Brands like Tomato Bliss offer an heirloom tomato soup with 0g of added sugar, making it an excellent choice. Heinz also offers a "No Added Sugar" Cream of Tomato soup, which uses stevia as a sweetener to maintain its low-sugar profile. However, always double-check the ingredient list, as some products with similar claims might still contain other sweeteners.

Other Brands to Consider

Beyond the explicit labels, some brands naturally produce lower-sugar products. Based on user reviews and nutritional information, brands like Pacific Foods and Imagine also offer organic and healthier options that are less sweet than their conventional counterparts. However, checking the specific product's nutrition label is always the best approach, as recipes can vary.

How to Read the Nutrition Label for Sugar

Reading the nutrition facts panel and ingredient list is your most reliable tool. Here’s what to look for:

• Serving Size: The sugar content is listed per serving. Make sure you know what a full can or package contains, as you might consume more than one serving.
• Total Sugars: This number includes both natural and added sugars.
• Added Sugars: This newer line item explicitly tells you how much sugar has been added to the product. This is the number you want to minimize.
• Ingredient List: Ingredients are listed by weight. If sugar or any of its many aliases (e.g., corn syrup, dextrose, fructose) appear near the top, the product is likely high in added sugar.

Creating Your Own Low-Sugar Tomato Soup

For complete control over your ingredients and sugar content, making your own tomato soup from scratch is the best option. A homemade recipe ensures you get all the nutritional benefits of tomatoes, like high levels of the antioxidant lycopene, without any of the unwanted additives.

Simple Homemade Low-Sugar Tomato Soup Recipe

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cans (28 oz each) whole or crushed tomatoes, no salt added
• 4 cups low-sodium vegetable or chicken broth
• 1 tsp dried oregano or a handful of fresh basil
• Salt and black pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Sauté the onion for 5-7 minutes until soft.
2. Add the garlic and cook for another minute until fragrant.
3. Pour in the canned tomatoes and broth. Stir in the oregano.
4. Bring to a simmer, then reduce the heat and let it cook for 20 minutes.
5. Using an immersion blender, blend the soup until it reaches your desired consistency. Alternatively, carefully transfer the soup to a standard blender and puree.
6. Season with salt and pepper. Add fresh basil before serving for extra flavor.

Comparing Commercial Tomato Soups

Here is a comparison of sugar content per 100g for popular tomato soup options, highlighting the variation across different products:

Brand	Type	Sugars (per 100g)	Notes
Tomato Bliss	Canned	Low (0g added)	Vegan, no added sugar
Heinz No Added Sugar	Canned	Low	Uses sweetener, no added sugar
Baxters Med. Tomato	Canned	3g	Low sugar, but can be higher in salt
Tesco Low Fat	Canned	3.9g	Lower sugar option
Heinz Cream of Tomato	Canned	4.8g	Standard version, higher sugar
Asda Cream of Tomato	Canned	6.1g	Standard version, higher sugar
Homemade Basic	Fresh	~2-3g	Based on natural tomato sugar

Beyond Sugar: Considering Sodium and Fat

While focusing on sugar is important, a truly healthy choice requires considering other factors. Many canned soups, even low-sugar versions, can be high in sodium. Excess sodium can contribute to high blood pressure. Similarly, "creamy" varieties often contain added fats and calories from cream. For a low-fat, low-sodium option, choose a broth-based recipe or a product specifically labeled "low sodium." This holistic approach ensures you're making the most nutritious decision for your diet.

Conclusion

Finding a tomato soup with minimal sugar is an achievable goal, whether you choose a store-bought or homemade option. Reading the nutrition label, particularly the "added sugars" line, is your best defense against unexpected sweeteners. Brands like Tomato Bliss and Heinz No Added Sugar offer reliable low-sugar choices for convenience. However, for maximum control over all nutritional content, including sugar and sodium, a simple homemade recipe is always the superior option. By paying attention to these details, you can continue to enjoy a bowl of delicious tomato soup as a healthy part of your diet.

Frequently Asked Questions

Question: What are the best brands of canned tomato soup for low sugar? Answer: Brands like Tomato Bliss (0g added sugar) and Heinz No Added Sugar are excellent choices for those seeking low-sugar canned tomato soup options.

Question: How can I tell if a soup has a lot of added sugar? Answer: Check the nutrition label for the "Added Sugars" line, which is listed under "Total Sugars." The ingredient list is also helpful; if sugar or syrups are high on the list, the soup is likely high in added sugar.

Question: Is it healthier to make my own tomato soup? Answer: Yes, making your own tomato soup is typically healthier because it gives you complete control over the ingredients, allowing you to omit added sugars and control sodium and fat levels.

Question: Can I use artificial sweeteners in homemade tomato soup? Answer: While you can use alternative sweeteners, the best way to add natural sweetness to homemade soup is by using naturally sweet vegetables like carrots and onions, which also add fiber and other nutrients.

Question: What are some alternatives to high-sugar creamy tomato soup? Answer: Consider a broth-based soup, a low-fat or low-sodium version, or make your own and use natural alternatives like pureed sweet potatoes or carrots to add a creamy texture and sweetness.

Question: What about the natural sugar in tomatoes? Answer: Tomatoes naturally contain sugar, but this is not the same as added sugar. These natural sugars are packaged with beneficial fiber and nutrients. For low-sugar diets, monitoring added sugar is the primary concern.

Question: Can tomato soup affect blood sugar levels? Answer: While fresh tomatoes have a low glycemic index, the fiber breaks down when cooked into soup, and the added sugars in commercial versions can cause a spike in blood sugar. Choosing low-sugar or homemade versions is key for managing blood sugar.

Frequently Asked Questions

What are the best brands of canned tomato soup for low sugar?

Brands like Tomato Bliss (0g added sugar) and Heinz No Added Sugar are excellent choices for those seeking low-sugar canned tomato soup options, but it's important to always check the specific product label.

How can I tell if a soup has a lot of added sugar?

You can identify high added-sugar soups by checking the nutrition label for the 'Added Sugars' line, listed under 'Total Sugars.' Additionally, inspect the ingredient list for sugar or syrups listed near the beginning.

Is it healthier to make my own tomato soup?

Yes, making your own tomato soup is typically healthier because it gives you complete control over the ingredients, allowing you to omit added sugars and manage sodium and fat levels.

Can I use artificial sweeteners in homemade tomato soup?

While you can use alternative sweeteners, the best way to add natural sweetness to homemade soup is by using naturally sweet vegetables like carrots and onions, which also add fiber and other nutrients.

What are some alternatives to high-sugar creamy tomato soup?

Consider a broth-based soup, a low-fat or low-sodium version, or make your own and use natural alternatives like pureed sweet potatoes or carrots to add a creamy texture and sweetness.

What about the natural sugar in tomatoes?

Tomatoes naturally contain sugar, but this is not the same as added sugar. These natural sugars are packaged with beneficial fiber and nutrients. For low-sugar diets, monitoring added sugar is the primary concern.

Can tomato soup affect blood sugar levels?

While fresh tomatoes have a low glycemic index, the fiber breaks down when cooked into soup, and the added sugars in commercial versions can cause a spike in blood sugar. Choosing low-sugar or homemade versions is key for managing blood sugar.