As the temperatures drop, many of us turn to a hot bowl of soup as our go-to comfort food. Soup can be nourishing and delicious, but if you lack the time, energy or kitchen skills to make a batch of homemade soup from scratch, you can select from a […]
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As the temperatures drop, many of us turn to a hot bowl of soup as our go-to comfort food. Soup can be nourishing and delicious, but if you lack the time, energy or kitchen skills to make a batch of homemade soup from scratch, you can select from a wide array of canned varieties. To maintain a healthy diet, choose your soup carefully.
How To Choose Healthy Canned Soup
When shopping for healthy canned soup, it’s important to read the labels closely. While you want to look at the ingredients (especially sodium), it’s also important to consider the serving size. “As clear and concise as they seem, soup labels can be deceiving,” notes Robin Miller, who has a master’s degree in food and nutrition from New York University and is the author of eleven books, including the New York Times bestseller Quick Fix Meals. “Some are condensed (requiring water) and many expect you to split the can between two people.”
Some things to look for when studying soup labels:
- Sodium content. “When looking for a healthy canned soup, shoot for options that are lower in sodium, as many varieties are loaded with this mineral,” says Lauren Manaker, registered dietitian and author of Fueling Male Fertility. Unfortunately, it’s virtually impossible to avoid sodium completely when buying anything in a can. “Salt is a preservative, so it’s a necessary evil when it comes to canned goods,” says Miller. “If you really want to cut back on salt, opt for low-sodium varieties. I don’t find there’s much difference in taste, so it’s a win-win. Plus, you won’t be insanely thirsty afterward!”
Healthy ingredients. Manaker recommends that you “lean on choices that are made with lots of vegetables for extra nutrients.”
Calories. This is another instance where you should study the details. “The first—and often most highlighted—calorie count is ‘per serving,’” Miller says, adding. “Sure, 180 calories sounds awesome, until you find out that your 11-ounce can serves two. I always head straight to the far-right column where it says ‘per can,’ knowing that I’ll eat the whole delicious thing.”
Fat grams. “Cream-based soups are brimming with fat, yet they’re not all that satisfying because the portion isn’t as large as, say, fettuccine Alfredo,” says Miller. “If you’re choosing a creamy soup, balance out the meal with healthier options, such as a side salad or steamed vegetables.”
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Best Healthy Canned Soups
Amazon
Amazon reviewers recommended this Campbell’s soup as a great budget-friendly option. It has an assortment of vegetables combined with alphabet-shaped pasta (which kids will like), surrounded by a beef broth. Each serving has 90 calories, 3g of protein and 410mg of sodium. Campbell's Condensed Healthy Request Vegetable Soup (12 count), $46.80 at Amazon
Amazon
Made from delicious organic ingredients, this Health Valley soup meets the criteria for heart-healthy food as established by the American Heart Association. Each serving has 100 calories, 4g of protein, and just 85mg of sodium. Health Valley Organic Chicken & Rice Soup (12 count), $44.28 at Amazon
Walmart
Manaker recommends looking for soup stored in BPA-free cans, and this robust tomato soup from Amy’s fits the bill. It’s also got a hearty flavor thanks to vine-ripened tomatoes. Each serving (a whole can) has 230 calories, 5g of protein and 470mg of sodium. Amy's Light in Sodium Organic Chunky Tomato Bisque, $3.66 at Walmart
Amazon
Miller describes this Progresso chicken barley soup as “hearty, satisfying, and loaded with tender pearls of barley and vegetables,” adding that it's “not overly brothy considering how reasonable the calories are.” Each serving has 90 calories, 5g of protein and 660mg of sodium. Progresso Low Fat Traditional Chicken Barley Soup, $5.16 at Amazon
Amazon
Made from clean, simple ingredients, this bone broth from Pacific Foods is a terrific base for a range of recipes—but is also satisfying on its own without any enhancements. Each serving has 40 calories, 9g of protein and 125mg of sodium. Pacific Foods Organic Chicken Bone Broth (12 count), $27.44 at Amazon
Amazon
One Amazon reviewer proclaimed this Kettle and Fire chicken noodle soup to be “the best tasting packaged soup” and noted it seems to have a great healing effect that makes it perfect for when you’re feeling under the weather. It’s made from organic ingredients and has no added sugar. Each serving has 150 calories, 11g of protein and 570mg of sodium. Kettle and Fire Chicken Noodle Soup with Bone Broth (6 count), $47.94 at Amazon
Amazon
Enjoy authentic Vietnamese noodle soup instantly (okay, technically it will take 3 minutes in the microwave) and support a small business as a bonus. Drawing upon traditional family recipes, this soup is gluten-free, dairy-free, and packed with flavor. Each serving has 200 calories and 580mg of sodium. Pho'nomenal Bowl Instant Pho Noodles Vietnamese Vegetable Soup (6 count), $16.48 at Amazon
Amazon
The “no salt added” designation on the label of this Health Valley vegetable soup is a good sign, as is the fact that it’s made from organic ingredients including a dozen kinds of vegetables. Each serving has 90 calories, 2g of protein and just 45mg of sodium. Health Valley Organic Vegetable Soup No Salt Added (12 count), $46.76 at Amazon
Amazon
Great for enjoying on the go, this “sipping soup” from Campbell’s has a scrumptious, robust taste and provides 40 percent of your daily vegetable requirements. Each serving has 170 calories, 3g of protein and 590mg of sodium. Campbell's Well Yes! Butternut Squash and Sweet Potato Sipping Soup (8 count), $13.44 at Amazon
Walmart
This hearty tomato soup from Pacific Foods has a rich, tangy taste that makes it a great meal all on its own—but it’s also perfect when used as a sauce or as the base for more complex soups or other meals. Each serving has 110 calories, 5g of protein and 690mg of sodium. Pacific Foods Organic Creamy Tomato Soup, $4.12 at Walmart
Amazon
Miller says this chicken tortilla soup from Progresso is “mildly spicy and tastes just like the restaurant version.” It’s made from antibiotic-free chicken and has no artificial flavors—but is relatively high in sodium, so it's best to enjoy in moderation. Each serving has 100 calories, 6g of protein and 650mg of sodium. Progresso Traditional Chicken Tortilla Soup (12 count), $27.48 at Amazon
Next up, check out these 18 low-carb keto comfort food recipes to get you through winter.
Sources:
Robin Miller, who has a master’s degree in food and nutrition from New York University and is the author of eleven books, including the New York Times bestseller Quick Fix Meals
