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
Campbell’s Condensed Healthy Request Vegetable Soup
Health Valley Organic Chicken & Rice Soup, No Salt Added
Amy’s Light in Sodium Organic Chunky Tomato Bisque
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
Progresso Low Fat Traditional Chicken Barley Soup
Pacific Foods Organic Chicken Bone Broth
Kettle and Fire Chicken Noodle Soup with Bone Broth
Pho’nomenal Bowl Instant Pho Noodles Vietnamese Vegetable Soup
Health Valley Organic Vegetable Soup No Salt Added
Campbell’s Well Yes! Butternut Squash and Sweet Potato Sipping Soup
Pacific Foods Organic Creamy Tomato Soup
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
Progresso Traditional Chicken Tortilla Soup
Next up, check out these 18 low-carb keto comfort food recipes to get you through winter.
Sources:
Lauren Manaker, registered dietitian and author of Fueling Male FertilityRobin 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
