Key recommendations
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There are dozens of canned soup options to choose from at the supermarket, including plant-based choices and traditional types with different fat and sodium contents.
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When buying a healthy canned soup, look for one with 300 to 600 milligrams of sodium per serving, zero trans fat or added sugars, and no more than four grams of saturated fat per serving.
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Using these guidelines, some of the healthiest canned soups you can buy at the supermarket include Amy’s Organic Low Sodium Lentil Soup and Cedarlane Foods Organic Barley Vegetable Soup.
When you need a quick lunch or dinner, it’s hard to beat the convenience of a warm, flavorful can of soup. These convenient meals often bring back nostalgic childhood memories, but today’s soup aisle looks a lot different. Almost every variety imaginable is now available in canned form. While many are undeniably tasty, many are also loaded with sodium, fat, preservatives, and even added sugars—ingredients that can kill their health appeal.
The good news? More and more healthy canned soups are hitting grocery store shelves nationwide. Read on to learn what makes canned soup really better for you and which dietitian-approved options are worth stocking up on.
Meet our expert
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Jamie AdamsMS, RDN, RPYT, Women’s Health Dietitian and Founder and Owner of Mamaste Nutrition
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Rachel GarganoMS, RD, CSSD, CBS, Chief Registered Dietitian at Live it Up
What makes canned soup more or less healthy?
When it comes to finding healthier canned soup options, the main nutrients and ingredients we want to steer clear of are sodium, saturated and trans fats, added sugars, additives and preservatives.
Canned soup is one of the most notorious sources of sodium (aka salt) because it adds to the overall taste and shelf life of the product. But consuming too much sodium over the long term can lead to hypertension (or elevated blood pressure levels) and increase your risk of developing heart disease. “A good choice of soup will have between 300 and 600 milligrams (milligrams) of sodium per serving. Remember that one serving is usually only half of the can, so if you’re going to have both servings (which most people do), remember to double the sodium,” says Rachel Gargano, MS, RD, CSSD, CBS Upetianef. These guidelines help you stay within nationally recognized limits. “The American Heart Association (AHA) recommends limiting sodium intake to no more than 2,300 milligrams per day (though ideally no more than 1,500 milligrams per day for most adults),” says Jamie Adams, MS, RDN, RPYT, women’s health dietitian and founder and owner of Mamaste Nutrition.
Speaking of heart disease, trans and saturated fats are other nutrients we want to watch out for. Trans fats, also known as hydrogenated fats, raise LDL (low-density lipoprotein or “bad”) cholesterol while lowering HDL (high-density lipoprotein or “good”) cholesterol, delivering a one-two punch to heart health and increasing the risk of cardiovascular disease. The healthiest canned soup will have zero grams of trans fat and no “hydrogenated” ingredients on the ingredients list. Saturated fat (though more controversial) is also generally accepted as a cholesterol-raising nutrient and is best limited when heart health is a priority. The AHA recommends keeping saturated fat intake to less than six percent of total daily calories. So if you’re on a 2,000 calorie diet, that would be about 13 grams total. Look for soup options with no more than four grams of saturated fat per serving.
Additives, preservatives and added sugars are also ingredients to avoid in canned soup. This is because mystery ingredients such as additives and preservatives do not have the long-term evidence to fully assess their health effects (although they are technically considered safe for consumption). Meanwhile, added sugar is a major pro-inflammatory agent in the diet and can contribute to the development of chronic disease and insulin resistance. “Some soups, especially tomato-based varieties, can contain higher amounts of added sugars, which only provide empty calories,” says Adams. The healthiest soups will contain mostly ingredients you recognize and have no added sugars.
Better-for-you canned soups will be packed with health-boosting nutrients like protein and fiber. “Making sure you have enough protein and fiber at your meal will help you get enough nutrition and feel satisfied. Some soups don’t have enough of these macronutrients, which means you’re more likely to feel hungry sooner,” says Gargano. These nutrients also promote muscle and tissue growth and repair, as well as gut and metabolic health. Protein can be found in lean meats, fish, poultry, dairy, eggs, nuts, seeds and legumes, while fiber is most concentrated in whole grains, vegetables, legumes, nuts and seeds. “Look for soups higher in protein (at least five to seven grams per serving) and fiber (plus three grams per serving) for a more nutritionally balanced soup that leaves you feeling full and satisfied,” adds Adams.
Unsaturated fats, vitamins, minerals, and plant compounds are other nutrients you want to see in a canned soup. Unsaturated fats provide satiating benefits while contributing to lowering cholesterol levels and reducing inflammation throughout the body. Micronutrients such as vitamins, minerals and plant compounds support several important body systems such as the gut, immune system, heart, brain, skin, hair, nails and more. Sources of these nutrients include whole grains, nuts, seeds, legumes, vegetables, and healthy oils (like olive or avocado), and you want to choose a soup with as many of these ingredients as you can find.
The healthiest varieties of canned soup
With these guidelines in mind, let’s dive into six of the healthiest varieties of canned soup:
Lentil soup
For a super-satisfying dish full of protein, fiber, plant compounds, B vitamins, and vitamin A (which together support gut, heart, immune, metabolic, and eye health), look no further than lentil soup. “Lentil soup tends to have a little more protein than other bean-based soups,” agrees Gargano, which means you’ll feel full after you eat it. Amy’s Organic Lentil Soup in Sodium has nine grams of protein, six grams of fiber and a total of 460 milligrams of sodium.
Minestrone soup
Minestrone warms you from the inside out with its rich tomato broth filled with a wide range of vegetables, beans and pasta. These ingredients provide plenty of protein, fiber and micronutrients for a balanced and filling meal. “Soups like minestrone typically have at least three grams of fiber per serving and bring with them the excellent health benefits of beans and legumes,” says Gargano. Health Valley Organic Minestrone Soup is made with organic vegetables and spices and offers seven grams of protein, six grams of fiber and just 32 milligrams of sodium per serving.
Tomato soup
Few soups are as American as tomato soup, often evoking childhood memories of gooey dip with grilled cheese. And luckily, this soup can be very healthy as a significant source of fiber, vitamin C, vitamin A, and lycopene—a powerful plant compound that benefits eye, immune, and gut health. However, many tomato soups are hidden sources of added sugars, so it’s important to check the ingredients list before making a purchase. Sprague’s Tomato Bisque with Roasted Red Peppers is a fantastic dish that meets our criteria, even though it’s a little low on protein. “If you like a soup that has enough fiber, is low in sodium, but not enough protein (like tomato soup), you can add leftover chicken, low-sodium canned chicken, or extra beans for a boost,” says Gargano.
Chicken and vegetable soup
While chicken noodle soup is a comforting classic, it lacks the robust vegetable content needed to earn a spot on this list. Chicken and vegetable soup meets this criteria, however, providing plenty of protein, fiber, energy-boosting B vitamins, and immune-supporting plant compounds. “Pacific Foods Organic Chicken and Wild Rice Soup is one example made with organic chicken and vegetables, and this soup gives you 12 grams of protein and four grams of fiber per serving,” says Adams. While this option is only 40 milligrams over the recommended sodium limits, you can mix in a touch of water as you heat it to mitigate this.
Split pea soup
A close relative of lentils, split peas are just as satisfying with impressive fiber, protein, iron, B vitamins, potassium and magnesium to benefit immune, bone, blood, gut, heart and metabolic health. “This soup provides a lot of fiber and vegetables—things that most Americans don’t get every day,” adds Gargano. Amy’s Organic Light Pea Soup in Sodium Split is made with organic vegetables and offers 12 grams of protein, seven grams of fiber and 510 milligrams of sodium per serving with no added sugars.
Vegetable barley soup
And our last healthy canned soup is vegetable barley. This vegetarian soup is high in fiber with its high vegetable content and contains an often forgotten (but super nutritious) ingredient – barley! Barley is an excellent source of protein, fiber, potassium, iron, magnesium, B vitamins, selenium, zinc, copper and manganese, supporting heart, gut, immune, metabolic and bone health. Cedarlane Foods Organic Vegetable Barley Soup is a tasty organic option with less than 500 milligrams of sodium per serving and serves as the perfect palette for protein-rich supplements.
What to look for in healthy canned soup
While the varieties above are fantastic soups to start with, there are many other healthy canned soup options that can be found in the canned goods aisle. To find them, use the following guidelines:
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Choose soups with less than 600 milligrams of sodium per serving
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Look for options with zero grams of trans fat and no “hydrogenated” ingredients on the label
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Opt for soups with ingredients you recognize and can pronounce
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Choose soups with at least five to seven grams of protein per serving
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Look for fiber content of at least three grams per serving
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Aim for soup brands with four grams of saturated fat or less per serving
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Choose soups without added sugar
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Reach for varieties with lots of nutrient-dense ingredients, such as lean meats, fish, poultry, whole grains, legumes and/or vegetables
Read the original article on Real Simple