As temperatures drop, many of us turn to a hot plate of Soup as our favorite comfort food. Soup can be nutritious and delicious, but if you don’t have the time, energy, or cooking skills to make a batch of homemade soup from scratch, you can choose from a wide range of canned varieties. To maintain a healthy diet, choose your soup carefully.
How to choose a healthy canned soup
When shopping for healthy canned soup, it’s important to read labels carefully. While you want to look at the ingredients (especially the sodium), it’s also important to consider the serving size. “As clear and concise as they seem, soup labels can be misleading,” she notes. miller robinwho 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 Fast foods. “Some are condensed (requiring water) and many expect you to split the can between two people.”
A few things to keep in mind when studying soup labels:
- sodium content “When looking for a healthy canned soup, look for options that are low in sodium, as many varieties are loaded with this mineral,” she says. lauren managerregistered dietitian and author of Feeding Male Fertility. Unfortunately, it’s virtually impossible to completely avoid sodium when buying something canned. “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, go for low-sodium varieties. I don’t find there to be much of a difference in taste, so it’s a win-win. Also, you won’t have a crazy thirst afterwards!
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Healthy ingredients. Manaker recommends that you “lean on options that are made with lots of vegetables for additional nutrients.”
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calories This is another instance where you need to study the details. “The first, and often the most prominent, calorie count is ‘per serving,’” Miller says, adding. “Sure, 180 calories sounds great, until you find out that your 11-ounce can serves two. I always go straight to the far right column where it says ‘by the can’, knowing I’ll eat everything delicious.
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grams of fat “Cream based soups they’re oozing with fat, but they’re not as satisfying because the portion isn’t as big as, say, fettuccine Alfredo,” says Miller. “If you choose a creamy soup, balance the meal with healthier options, like a salad or steamed vegetables.”
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The Best Healthy Canned Soups
Campbell’s Healthy Request Condensed Vegetable Soup
Amazon reviewers recommended this Campbell’s soup as a great budget option. It has an assortment of mixed vegetables shaped like an alphabet. pasta (which children will like), surrounded by a beef broth. Each serving has 90 calories, 3g of protein, and 410mg of sodium. Campbell’s Healthy Request Condensed Vegetable Soup (12 count), $46.80 at Amazon
Related: The 19 Best Soup Recipes
Health Valley Organic Chicken and Rice Soup, No Salt Added
Amazon
Made with delicious, organic ingredients, this Health Valley soup meets the criteria for heart-healthy foods established by the American Heart Association. Each serving has 100 calories, 4g of protein, and just 85mg of sodium. Health Valley Organic Chicken and Rice Soup (12 count), $44.28 at Amazon
Amy’s Light in Organic Chunky Tomato Bisque Sodium
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Manaker recommends looking for soup stored in BPA-free cans, and this robust tomato soup from Amy’s fits the bill. It also has a hearty flavor thanks to the vine-ripened tomatoes. Each serving (one 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
Progresso Low Fat Traditional Chicken Barley Soup
Amazon
Miller describes this Chicken Progresso Barley Soup as “hearty, satisfying, and loaded with tender barley pearls and greens,” adding that it’s “not too 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
Related: 10 Classic and Comforting Fall Soup Recipes
Pacific Foods Organic Chicken Bone Broth
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Made from clean and simple ingredients, this bone broth from Pacific Foods is an excellent base for a variety of recipes, but also satisfies on its own without enhancement. Each serving has 40 calories, 9 g of protein, and 125 mg of sodium. Pacific Foods Organic Chicken Bone Broth (12 count), $27.44 at Amazon
Chicken Fire Kettle Noodle Soup with Bone Broth
Amazon
An Amazon reviewer proclaimed this Kettle and Fire Chicken Noodle Soup to be “the best-tasting packaged soup” and noted that it seems to have a great cicatrization effect that makes it perfect for when you feel bad. It is made with organic ingredients and has no added sugars. Each serving has 150 calories, 11 g of protein, and 570 mg of sodium. Kettle and Fire Chicken Noodle Soup with Bone Broth (6 count), $47.94 at Amazon
Pho’nomenal Bowl Instant Pho Noodles Vietnamese Vegetable Soup
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. Building on the traditional family recipes, this soup is glutendairy-free, dairy-free, and full of flavor. Each serving has 200 calories and 580 mg of sodium. Pho’nomenal Bowl Instant Pho Noodles Vietnamese Vegetable Soup (6 count), $16.48 at Amazon
Related: Weight Watchers 22 Best Soup Recipes (with points included!)
Health Valley Organic Vegetable Soup No Salt Added
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 with organic ingredients that include a dozen types of vegetables. Each serving has 90 calories, 2g of protein, and just 45mg of sodium. Health Valley Organic No Salt Added Vegetable Soup (12 count), $46.76 at Amazon
Campbell Well Yes! Butternut Squash and Sweet Potato Soup
Amazon
Great to enjoy on the go, this Campbell’s “slurping soup” has a delicious, robust flavor and provides 40 percent of your daily vegetable needs. Each serving has 170 calories, 3g of protein, and 590mg of sodium. Campbell Well Yes! Butternut Squash Sweet Potato Soup (8 count), $13.44 at Amazon
Pacific Foods Organic Creamy Tomato Soup
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This hearty tomato soup from Pacific Foods has a rich tangy flavor that makes it a great meal on its own, but it’s also perfect when used as a sauce or as a base for more complex soups or other meals. Each serving has 110 calories, 5 g of protein, and 690 mg of sodium. Pacific Foods Organic Creamy Tomato Soup, $4.12 at Walmart
Progresso Traditional Chicken Tortilla Soup
Amazon
Miller says this Progresso Chicken Tortilla Soup is “slightly spicy and tastes just like the restaurant’s version.” It’s made from antibiotic-free chicken and has no artificial flavors, but it’s relatively high in sodium, so it’s best enjoyed in moderation. Each serving has 100 calories, 6 g of protein, and 650 mg of sodium. Progresso Traditional Chicken Tortilla Soup (12 count), $27.48 at Amazon
Then take a look at these 18 Ketogenic Low Carb Comfort Food Recipes to Get You Through the Winter.
Sources:
- Lauren Manaker, registered dietitian and author of Feeding Male Fertility
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miller robinwho 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 Fast foods
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