Your Guide to Choosing the Healthiest Canned Soup
For many, canned soup is a convenient and comforting pantry staple. However, the nutritional quality varies dramatically between brands and varieties. While homemade soup often provides the most control over ingredients, you can still find genuinely healthy options on the grocery store shelf. The key is to become a savvy label reader, prioritizing certain nutritional markers while avoiding common pitfalls like excessive sodium and saturated fat.
What to Look for on the Label
Sodium Content: This is arguably the most important factor when evaluating canned soup. Excess sodium is linked to high blood pressure, heart disease, and stroke. Look for cans explicitly labeled "low sodium" or "reduced sodium." A healthy goal is to find a soup with less than 400 mg of sodium per serving. Some brands manage to keep sodium levels even lower by using natural potassium chloride as a salt substitute, which also adds a beneficial mineral.
Protein and Fiber: A balanced soup should help you feel full and satisfied. High protein and fiber content contribute significantly to satiety and gut health. For a main meal, aim for at least 5 to 10 grams of protein and 3 to 5 grams of fiber per serving. Ingredients like beans, lentils, whole grains (barley), and lean meats are excellent sources of both.
Base Type: As a general rule, opt for broth-based soups over cream-based ones. Creamy soups, like broccoli cheddar or bisque, are often high in saturated fat and calories, which can impact cholesterol and weight management goals. Broth-based vegetable, lentil, or chicken noodle soups are typically lighter and lower in fat.
Ingredients List: Always check the ingredients list, as it's the most honest indicator of a product's quality. Look for soups with whole, recognizable food ingredients listed first, such as vegetables, legumes, and lean proteins. Avoid brands that rely on artificial flavors, thickeners, or added sugars. Leading brands that emphasize high-quality ingredients include Amy's Kitchen, Pacific Foods, and Kettle & Fire.
Top Healthy Canned Soup Options
Vegetable Barley Soup
This type of soup is a powerhouse of nutrition. Barley is a hearty grain rich in fiber and protein, and combined with a variety of vegetables in a broth base, it makes for a filling and low-calorie meal. Look for low-sodium versions from brands like Amy's to keep salt in check.
Lentil Soup
Lentils are an exceptional source of both protein and fiber, making lentil soup one of the most satiating canned options. Just half a cup of cooked lentils provides 8 grams of each nutrient. It's a fantastic plant-based option that supports muscle preservation and gut health. Again, pay close attention to sodium levels and choose a reputable low-sodium brand.
Minestrone Soup
Rich with tomatoes, beans, and mixed vegetables, minestrone is a flavorful and nutritious choice. Its tomato base provides beneficial vitamins, and the beans add fiber and protein. The combination is very versatile and can be enhanced with extra fresh vegetables or a sprinkle of herbs at home.
Split Pea Soup
Like lentils, split peas are an excellent source of plant-based protein and fiber. Split pea soup can be very thick and comforting, making it a great option for a satisfying lunch or dinner. When shopping, prioritize low-sodium options to avoid excessive salt.
Comparison of Healthy Canned Soup Varieties
| Feature | Low-Sodium Vegetable Barley | Low-Sodium Lentil Soup | Low-Sodium Minestrone | Cream-Based Soup (e.g., Cheddar) |
|---|---|---|---|---|
| Primary Base | Broth | Broth | Tomato/Broth | Cream/Cheese |
| Saturated Fat | Low | Low | Low | High |
| Fiber Content | High | Very High | High | Low to Moderate |
| Protein Content | Moderate to High | High | Moderate | Moderate |
| Satiety Level | High | Very High | High | Moderate (due to fat) |
| Nutrient Density | High | High | High | Low |
| Best For | Overall balanced nutrition | Plant-based protein/fiber | Vitamin-rich meal | Occasional indulgence |
How to Elevate Your Canned Soup
Even the healthiest canned soup can be made more nutritious and flavorful at home. Consider these simple additions to create a more complete and satisfying meal:
- Add Extra Vegetables: Stir in fresh or frozen vegetables like spinach, carrots, or zucchini during heating. This boosts fiber, vitamins, and minerals.
- Include Extra Protein: For a more filling meal, add a lean protein source such as shredded chicken, extra beans, or tofu.
- Boost Flavor Without Salt: Enhance the taste of low-sodium varieties with fresh herbs (parsley, cilantro), spices (black pepper, cumin), a squeeze of lemon juice, or a dash of hot sauce.
- Check Portion Sizes: Be mindful of serving sizes. Many cans contain two servings, so eating the entire can can double your calorie and sodium intake.
Conclusion: Finding Your Healthiest Canned Soup
Choosing the healthiest canned soup means looking beyond the marketing claims and scrutinizing the nutritional facts panel. By prioritizing low-sodium, high-fiber, and broth-based options packed with recognizable ingredients, you can make a convenient pantry staple a genuinely healthy and satisfying meal. Brands like Amy's and Pacific Foods offer excellent starting points. Remember that even the best options can be enhanced with fresh ingredients at home. Your ultimate buying guide is to arm yourself with knowledge and make informed decisions, ensuring your quick meal is also a nourishing one.
Frequently Asked Questions
What makes a canned soup unhealthy?
Typically, unhealthy canned soups are those with very high sodium levels (over 400 mg per serving), excessive saturated fat from cream or cheese bases, and a lack of fiber or whole-food ingredients.
Are canned soups safe to eat?
Yes, canned soups are generally safe to eat. However, some older cans may contain BPA in the lining, so many consumers prefer to choose brands that explicitly label their cans as "BPA-free".
How can I make canned soup less salty?
To reduce the saltiness, you can dilute the soup by adding extra water, unsalted broth, or milk. Incorporating fresh, unsalted vegetables also helps to balance the flavor.
Is canned soup good for weight loss?
Some canned soups can be beneficial for weight loss, especially broth-based varieties that are high in fiber and protein, which promote satiety with fewer calories. Examples include lentil or vegetable barley soup.
Is miso soup a healthy canned option?
Yes, miso soup can be a very healthy choice. Miso paste from fermented soybeans provides beneficial probiotics, and many versions contain tofu for added protein. Look for low-sodium or refrigerated options.
Should I choose organic canned soups?
Opting for organic canned soups, such as those from Amy's Kitchen, can reduce exposure to pesticides and ensure higher quality ingredients. However, always check the nutritional label, as an organic label doesn't guarantee low sodium.
How can I increase the nutrients in my canned soup?
To boost nutrients, add extra fresh or frozen vegetables, lean protein like chicken or beans, and spices or herbs for flavor. You can also mix in a handful of leafy greens like spinach right before serving.
