12 Healthy Canned Soups—And 5 To Skip: A Guide To Nutritious Choices

As the cooler months approach, it’s time to savor comforting bowls of soup. Canned soups offer a convenient, shelf-stable alternative to homemade recipes. However, while many canned soups have become healthier with reduced sodium and improved ingredients, some are still packed with high fat, sodium, and calories.

This guide will help you navigate the soup aisle by highlighting the best canned soups and five to skip.

How We Chose The Healthiest Canned Soups

When selecting a healthy canned soup, there are a few key factors to consider:

• Calories: Canned soups typically contain between 100 to 250 calories per serving. Look for soups with nutrient-dense ingredients like vegetables, whole grains, and lean protein to make the most of those calories.
• Saturated Fat: High intake of saturated fat has been linked to heart disease. The American Heart Association recommends limiting saturated fat to 13 grams daily. Aim for soups with 3 grams or less per serving.
• Sodium: Sodium is notorious in canned soups due to its preservative qualities. To avoid excess sodium, aim for soups with 700 milligrams or less per serving.
• Serving Size: Be mindful of the serving size. Some cans list one cup as the serving, while others include the entire can. Always check the label to understand the nutrition facts per serving.

12 Best Canned Soups

1. Progresso Reduced Sodium Southwest Style Black Bean & Vegetable
   Nutrition (Per 1 cup): 90 calories, 1.5g fat, 0g saturated fat, 410mg sodium, 3g protein
   Why It’s Healthy: This soup is a fantastic low-calorie option with reduced sodium. It contains black beans and vegetables that provide fiber and essential nutrients, helping with digestion and keeping you full. The absence of saturated fat makes it heart-healthy.
2. Campbell’s Well Yes! Roasted Chicken and Vegetable Soup
   Nutrition (Per 1 cup): 90 calories, 1g fat, 0g saturated fat, 640mg sodium, 7g protein
   Why It’s Healthy: Campbell’s Well Yes! line is known for using high-quality ingredients like antibiotic-free chicken and vegetables. This soup is low in calories, fat, and sodium while offering a decent amount of protein, making it a solid choice for a light and nutritious meal.
3. Amy’s Organic Light in Sodium Lentil Soup
   Nutrition (Per can): 260 calories, 10g fat, 1.5g saturated fat, 460mg sodium, 9g protein
   Why It’s Healthy: Amy’s Organic Lentil Soup is high in fiber and protein due to the lentils, making it both filling and nutritious. The light sodium content is a big plus, and the organic ingredients offer a cleaner option for health-conscious consumers.
4. Rao’s Vegetable Minestrone Soup
   Nutrition (Per jar): 100 calories, 0.5g fat, 0g saturated fat, 670mg sodium, 3g protein
   Why It’s Healthy: Rao’s is a popular brand for Italian-style soups, and this minestrone soup delivers vegetables and pasta with minimal calories and no saturated fat. The balance of vegetables and pasta makes it a wholesome, nutrient-dense choice.
5. Annie’s Homegrown Organic Chicken Noodle Soup
   Nutrition (Per can): 90 calories, 2g fat, 0.5g saturated fat, 590mg sodium, 5g protein
   Why It’s Healthy: Annie’s organic soup is made with clean, wholesome ingredients. The low-calorie count and minimal fat content make it an excellent choice for a light and healthy meal. This is ideal for anyone looking for a traditional soup with better-quality ingredients.
6. True Primal Chicken & Vegetable Soup
   Nutrition (Per pouch): 240 calories, 8g fat, 2g saturated fat, 880mg sodium, 24g protein
   Why It’s Healthy: With 24 grams of protein, this soup is ideal for those following a high-protein diet. The ingredients include chicken and beef gelatin, providing nutrients and a hearty meal. It’s also gluten-free and paleo-friendly, catering to specific dietary needs.
7. Kevin’s Chicken Soup with Cauliflower Pasta
   Nutrition (Per 1 cup): 120 calories, 3.5g fat, 1g saturated fat, 510mg sodium, 13g protein
   Why It’s Healthy: Kevin’s Chicken Soup offers a gluten-free twist with cauliflower pasta. It’s packed with protein and vegetables, making it a filling and balanced meal for those looking for a low-carb alternative to traditional noodle soups.
8. Sprague Organic Tuscany-Style Minestrone
   Nutrition (Per 1 cup): 150 calories, 3g fat, 0.4g saturated fat, 650mg sodium, 6g protein
   Why It’s Healthy: This hearty minestrone soup contains beans, brown rice, and a variety of vegetables. It’s a good source of fiber and protein, helping to keep you full while offering a satisfying and wholesome meal with minimal fat and sodium.
9. Lotus Foods Organic Millet & Brown Rice Ramen
   Nutrition (Per 1/2 piece serving): 120 calories, 1.5g fat, 0g saturated fat, 0mg sodium, 4g protein
   Why It’s Healthy: This ramen soup is a healthier alternative to traditional ramen, with no sodium and only 120 calories per serving. It’s dairy-free, gluten-free, and vegan-friendly, making it a versatile option for those with dietary restrictions.
10. Wild Zora Lemon Chicken Soup
    Nutrition (Per package): 50 calories, 0g fat, 0g saturated fat, 440mg sodium, 6g protein
    Why It’s Healthy: This lemon chicken soup is a low-calorie, fat-free option perfect for light meals. With only 50 calories per serving, it offers protein while keeping the sodium content relatively low compared to other brands.
11. Pacific Foods Organic Spicy Black Bean and Kale Soup
    Nutrition (Per 1 cup): 150 calories, 1g fat, 0g saturated fat, 550mg sodium, 7g protein
    Why It’s Healthy: This plant-based soup is packed with black beans and kale, making it a great source of fiber and protein. The low sodium and fat content make it a smart choice for those seeking a nutritious, vegan-friendly option.
12. 18 Chestnuts Black Bean & Kale Soup
    Nutrition (Per 1/2 jar): 120 calories, 2g fat, 0g saturated fat, 380mg sodium, 10g protein
    Why It’s Healthy: This soup is made from clean ingredients like black beans, kale, and sunflower seed protein powder. It’s rich in protein and fiber while being low in calories, making it an excellent choice for anyone looking for a nutritious and filling meal.

5 Worst Canned Soups

1. Progresso Rich & Hearty Broccoli Cheese with Bacon Nutrition (Per 1 cup): 170 calories, 12g fat, 4.5g saturated fat, 800mg sodium, 5g protein
   Why To Avoid: This soup is high in both saturated fat and sodium, making it less than ideal for heart health. The addition of bacon and cheese adds unnecessary fats, pushing it into the “avoid” category.
2. Snow’s Clam Chowder Nutrition (Per can): 410 calories, 27g fat, 7g saturated fat, 1,510mg sodium, 13g protein
   Why To Avoid: With over 1,500mg of sodium per can, Snow’s Clam Chowder is loaded with salt, making it harmful to those watching their sodium intake. The saturated fat content is also alarmingly high.
3. Campbell’s Chunky Creamy Chicken Noodle Soup Nutrition (Per 1 cup): 210 calories, 13g fat, 6g saturated fat, 790mg sodium, 7g protein
   Why To Avoid: This soup contains high amounts of calories, fat, and sodium. The 6 grams of saturated fat per serving make it unsuitable for regular consumption if you are monitoring your cholesterol.
4. Amy’s Soup Thai Coconut Nutrition (Per can): 210 calories, 14g fat, 11g saturated fat, 790mg sodium, 5g protein
   Why To Avoid: Although Amy’s soups are generally healthy, this Thai coconut flavor is extremely high in saturated fat. If you’re trying to keep your fat intake low, this one should be skipped.
5. Zoup Tomato Bisque Nutrition (Per jar): 570 calories, 48g fat, 29g saturated fat, 490mg sodium, 7g protein
   Why To Avoid: Zoup’s Tomato Bisque is high in calories and fat. With 29 grams of saturated fat, it’s not a heart-friendly choice, and the calories per serving make it one of the unhealthiest canned soups available.

Conclusion:

To conclude, choosing the healthiest canned soups can be a game-changer for a quick, nutritious meal, but it’s crucial to be mindful of factors like calories, saturated fat, sodium, and serving size.

Opt for soups rich in vegetables, lean proteins, and whole grains while avoiding those loaded with unnecessary fats and sodium. Brands like Amy’s Organic, Progresso, and Rao’s offer solid options, while others may need to be occasional indulgences.

Understanding nutritional labels and making informed choices will help you enjoy convenient, wholesome meals that support your health goals, especially during cozy soup season.

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