Which brand of soup is healthy? A comprehensive nutritional diet guide

October 8, 2025 •

4 min read

Studies have shown that some canned soups contain over half the recommended daily sodium limit in a single serving, making them a less healthy option. This makes understanding which brand of soup is healthy a crucial part of maintaining a balanced nutritional diet, even when time is limited.

Quick Summary

Understand how to select the most nutritious pre-packaged soups by prioritizing low-sodium, high-fiber, and protein-rich varieties. A comparison of top-rated brands and a guide to reading labels will help consumers make smarter choices for their health.

Key Points

Check the sodium level: Many soups are very high in salt. Look for "low sodium," "reduced sodium," or "no salt added" options.
Prioritize fiber and protein: Choose soups with vegetables, beans, and lentils to feel fuller for longer and aid digestion.
Read the ingredient list: Opt for soups with whole, recognizable ingredients listed at the top. Be cautious of added sugars and unhealthy fats.
Consider organic options: Brands like Amy's Kitchen and Pacific Foods offer organic ingredients, free from pesticides and harmful additives.
Enhance store-bought soup: Boost the nutrition of any soup by adding fresh vegetables, lean protein, or extra fiber.
Make your own soup for ultimate control: If you have the time, homemade soup allows you to fully control all ingredients and seasonings.

Decoding the Soup Aisle: What to Look For

When navigating the soup aisle, a sea of cans and boxes can make it difficult to determine which products are genuinely beneficial for your health. While the convenience is appealing, many pre-packaged soups are loaded with excessive sodium, added sugars, and preservatives. To find a truly healthy soup, you need to become an expert label reader. By focusing on a few key nutritional criteria, you can sift through the marketing claims and make an informed decision.

Key Nutritional Criteria for a Healthy Soup

Sodium Content: This is arguably the most important factor. Excessive sodium intake can lead to high blood pressure and other health issues. Always check the nutrition facts panel and aim for options labeled "low sodium" (140mg or less per serving) or "reduced sodium". Some brands also offer "no salt added" varieties. The % Daily Value (%DV) is a helpful guide; aim for a low percentage for sodium.
Protein and Fiber: A healthy soup should be satisfying and filling, and a good balance of protein and fiber is key to achieving this. Look for soups that contain lean proteins like chicken or legumes and fiber-rich ingredients such as lentils, beans, and plenty of vegetables. This helps with digestion and keeps you full longer.
Ingredient Quality: Prioritize soups made with whole, recognizable ingredients. Ingredients are listed in descending order by weight, so those in the largest amounts are first. Look for varieties featuring real vegetables, beans, and spices at the top of the list, not processed fillers or high-fructose corn syrup. Many brands now offer organic and non-GMO options, which can help avoid harmful pesticides and additives.
Added Sugars and Fats: Be wary of creamy soups or bisque varieties, which often contain unhealthy fats and added sugars to enhance flavor. Check the sugar and fat content on the label, and be mindful of ingredients like cream or partially hydrogenated oils.

Healthy Soup Brands Comparison

To help simplify your shopping, here is a comparison of several popular brands known for offering healthier options. Remember that specific nutritional information can vary by flavor, so always check the label.


Brand	Key Features	Sodium Level (Typical)	Protein/Fiber	Organic?	Considerations
Amy's Kitchen	Known for organic, plant-based options.	Often offers low-sodium versions (<500mg/serving).	High in fiber and plant-based protein from lentils and beans.	Yes (USDA Certified Organic).	Offers many vegan and gluten-free choices. Can be pricier.
Pacific Foods	Focuses on organic ingredients and high-quality broths.	Low-sodium options available, including broth and soup.	Protein from bone broth and organic chicken.	Yes (USDA Certified Organic).	Wide range of vegetable and bone broth flavors.
Health Valley	Specializes in no salt added and organic products.	Very low sodium due to "no salt added" recipes.	Varies by flavor but often includes fiber from vegetables and beans.	Yes (USDA Certified Organic).	A great choice for strict low-sodium diets, may require more seasoning.
Progresso Light/Reduced Sodium	Offers a variety of flavors with reduced calories and sodium.	Lower sodium than their traditional varieties, around 500-600mg per serving.	Decent protein and fiber, but check specific labels.	No.	More affordable and widely available, but less emphasis on organic.
Kettle & Fire	Specializes in nutrient-dense bone broth soups.	Varies by flavor, some are low-sodium.	High in protein, including collagen from bone broth.	Yes (Uses organic, pasture-raised bones).	Premium, healthy choice. More expensive.

Making a Good Soup Choice Even Better

For even greater nutritional value, you can enhance any store-bought soup with a few simple additions. This is a great way to boost the nutrient content of a convenience item and tailor it to your dietary needs.

Add Fresh Greens: Stir in a few handfuls of spinach or kale toward the end of cooking. The heat will wilt them perfectly, adding vitamins and fiber.
Boost Protein: Add cooked, shredded chicken, canned chickpeas, or lentils to a vegetarian soup to increase the protein content and make it more filling.
Enhance Fiber: Incorporate extra vegetables like carrots, bell peppers, or broccoli. For a creamier texture, you can add canned beans and smash some against the side of the pot.
Control Saltiness: If you find a soup with a higher sodium content, you can dilute it slightly with water or a low-sodium broth to reduce the sodium per serving.
Experiment with Spices: Many low-sodium soups rely on natural flavors rather than salt. Spices like cumin, paprika, black pepper, or a squeeze of lemon juice can boost flavor without adding sodium.

The Fresh vs. Packaged Debate

While canned and packaged soups offer unmatched convenience, homemade soup is often the healthiest choice. When you make soup from scratch, you have complete control over all ingredients, including sodium, fats, and the abundance of vegetables and protein. If you have the time, preparing a large batch of homemade soup allows you to enjoy a nutritious meal throughout the week or freeze it for later. For inspiration, the British Heart Foundation offers a variety of healthy soup recipes to get you started. However, if convenience is a priority, fresh, chilled soups, often found in the refrigerated section, can be a great option as they are typically less processed than their canned counterparts.

Conclusion: Finding the Right Healthy Soup for You

Determining which brand of soup is healthy is not about finding a single "perfect" option but about understanding your priorities and reading labels carefully. For most health-conscious consumers, prioritizing low-sodium, high-fiber, and organic ingredients is the best approach. While Amy's and Pacific Foods offer excellent organic and low-sodium choices, brands like Health Valley cater specifically to those needing to reduce their salt intake significantly. Ultimately, your choice should be an informed one that balances convenience with your personal nutritional goals. A healthy and delicious bowl of soup, whether store-bought or homemade, is well within reach.

Frequently Asked Questions

According to FDA guidelines, a canned soup can be labeled "low sodium" if it contains 140 milligrams or less of sodium per serving. Many companies also offer "reduced sodium" versions, which have at least 25% less sodium than their standard product.

Not necessarily. While organic soups are made with ingredients free of synthetic pesticides and fertilizers, they can still be high in sodium or added sugars. Always check the nutrition label for the sodium, fat, and sugar content, even if the product is organic.

Amy's Organic Light in Sodium Lentil Vegetable soup is often recommended by dietitians for being low in sodium and high in fiber and protein. Health Valley is another excellent option, specializing in "no salt added" products.

You can boost the nutritional value of any canned soup by adding fresh ingredients. Incorporate extra vegetables like spinach or carrots, lean protein like shredded chicken or chickpeas, and complex carbohydrates like brown rice or barley.

Yes, brands like Kettle & Fire offer bone broth soups that are rich in collagen, protein, and minerals. They can be a great, nutrient-dense option, but it's still wise to check the sodium level, as it can vary by product.

Ready-to-serve soups can sometimes be a healthier choice as they are not overly concentrated with sodium like some condensed versions. However, the key is to always compare the nutrition facts panel between different products to find the healthiest option.

Fresh, refrigerated soups are often closer to homemade and can be more nutritious, with higher-quality ingredients and less processing. They are generally lower in sodium compared to many conventional canned soups, though checking the label is still essential.

Pay close attention to the serving size and the amount of sodium, saturated fat, and added sugars. A high % Daily Value for these indicates a less healthy choice. Also, look at the ingredient list for whole foods and minimal processing.