Nutrition Articles

Super Healthy Soups

How to Make a Healthy Selection

But beware! Canned soups can be loaded with sodium and fat. But you can make healthy choices in the soup aisle by going straight for the nutrition label. Pay attention to serving size, as many cans contain two or more servings. Look for soups with the following nutrient levels per 1-cup serving:
  • 250 calories (or less) per serving, to keep your diet in check.
  • 3 grams of fat (or less) per serving, to protect your heart.
  • 3 grams of fiber (or more) per serving, for filling power.
  • 600 mg of sodium (or less) per serving, to help keep blood pressure in check.
In addition to these guidelines, you can boost the nutrition, flavor and filling power of your soup with the following additions:
  • Add your favorite herbs and spices to boost the flavor of reduced-sodium soups. Experiment with pepper, basil, parsley, oregano, garlic, ginger, or salt-free seasoning blends like Mrs. Dash.
  • Add calcium and protein (without extra fat) by reconstituting your soup with skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk instead of water, whole milk or cream.
  • Add frozen or leftover veggies to increase the fiber, vitamins and minerals in your soup. Spinach, broccoli, corn, celery, carrots and potatoes work well in most soups.
  • Add beans and whole grains for more fiber, protein and filling power. Try potatoes, beans, lentils, lima beans, brown rice, barley, or whole wheat pasta.
The following list contains some popular soups (in alphabetical order) that fit the recommendations above. These brands and varieties are available at your local grocery store or online. This product information may change, however, so always check nutrition labels before you buy.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

    I cannot believe I was led to a site that recommends can soup. this site must be supported by them. but of course that must be it. It's a commercial site. It's ok just be aware. - 7/30/2015 12:25:41 PM
    Very disappointed in this as I came here looking for fresh ideas. I mean, who eats 1/2 can of soup? So, do be sure to double the calories, fat grams and, most especially, the salt on the label if you consume the entire can of soup.

    Here's one idea: Break up a head of cauliflower, cook until softened it in just enough broth to cover it, puree cauliflower and liquid with an immersible blender, and throw in whatever herbs and spices you like best (try curry!). It's simple, filling, extremely nutritious, and filling to boot. - 3/19/2015 3:16:53 AM
    Oh this healthy soup is what I need I have a problem on how to do a good diet and this article was really helps to take new dish, Thanks for this I will try this today in my home. - 3/17/2015 10:39:06 AM
  • Forget the soup aisle - it's the easiest thing ever to make at home, and a great food for batch cooking. Nothing better than hot soup in cold weather! I swear by Crescent Dragonwagon's soup cookbook
    195&sr=1-4&keywords=crescent+dragonwagon - 1/9/2015 9:37:29 AM
  • Forget the soup aisle - it's the easiest thing ever to make at home, and a great food for batch cooking. Nothing better than hot soup in cold weather! I swear by Crescent Dragonwagon's soup cookbook
    195&sr=1-4&keywords=crescent+dragonwagon - 1/9/2015 9:37:15 AM
    Yes, we should be making our own soups, especially with national Soup Swap day approaching on Jan 24. It's a great time to get your friends and neighbors together for some nutritious fun!

    Check out the website:

    http://www.soup - 1/5/2015 3:51:11 PM
    The sodium alone content would make me run from any of these canned soups. - 1/4/2015 8:48:48 PM
  • Have to also agree it is much healthier to make soup homemade instead of can soup. - 1/4/2015 3:57:21 PM
  • I also don't understand why we aren't encouraged on this post to make our own soups. It's so inexpensive and the results are so much healthier and better-tasting. It's also a great way to use up leftovers. My motto is "Ban the can"! - 1/3/2015 9:28:47 PM
    I have to join with the posters who are disappointed with the use of canned soups on this site. We are supposed to be way beyond that at this stage. And as pointed out, homemade is awesome plus super easy and better for us. - 1/3/2015 5:11:27 PM
    I also should add that I don't work for frontier. I'm a social worker... - 1/3/2015 7:49:50 AM
    I've been making Frontier brand soups. They include some very healthy choices, and also gluten free ones, as well as vegetarian varieties. The "kit" includes the main ingredient, be it lentils, peas, beans, pasta, along with a spice packet. You add the broth, the protein, like chicken or chicken sausage or beef, and some fresh ingredients like onion or diced tomatoes or fresh spinach. The results are a fantastic soup. Some can also be prepped and put into a crock pot to cook through. I have stopped buying canned soups all together for some of the reasons that others are mentioning above, although I did grow up on a few of the canned varieties like Progresso. I have found Frontier brand in some grocery stores, but you can also get them online. They have other products as well to go along with their soups. - 1/3/2015 7:47:44 AM
  • I like to make a big pot of soup one day, eat little of it that day. Put it in the frig overnight. It is so much better the next day when the flavors have blended better. - 1/3/2015 5:52:39 AM
  • Once I learned how to make my own soup I have not went back! Think about the problems with canned soup, you have no control over the ingredients and you have a can that may or may not get recycled. I would rather make my own! I just recently learned how to make bone broth, and although as a vegetarian I would never consume it, I do make dishes with it for my partner. Cooking from scratch is not really that hard, just most people do not want to bother. - 12/29/2014 11:39:00 AM
    i cannot believe this web site is suggesting canned soup...makes me woner???! - 11/13/2014 12:02:31 PM

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