Nutrition Articles

Super Healthy Soups

How to Make a Healthy Selection

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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 did also expect some ideas for new homemade soups. It is really easy and inexpensive too. I make a pot of something on the weekend and have meals throughout the week for just a couple bucks. Lots of folks are challenged health-wise and money-wise by too many pre-made and processed foods. - 2/5/2016 12:01:06 PM
  • I make all my own, it is easy to do, all you have to do is stick your head in the fridge and start pulling out all the leftovers, and voila!!!! Soup. - 12/11/2015 5:49:02 PM
  • Soooo any plans to include ketogenic soups in the very very near future? - 12/6/2015 11:04:36 PM
  • HOMEMADE.. It's easy and freezes well. - 11/5/2015 10:51:01 PM
  • VIVIMCMILLAN
    I love soup, why is the can soup have so much soduim in it!!!!! This is why I try and make my own. - 10/27/2015 9:04:42 AM
  • DEBALYN22
    agree with others. NO canned soup for me .... I went to this article expecting homemade soups. They are so easy. This fall i have discovered quick, easy, great soups in the pressure cooker! Home made veg soup in less than 10 min. - 10/24/2015 11:41:27 AM
  • ECHARPS
    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
  • METAMORPH2010
    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
  • A1ALLAMERICAN
    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 http://www.amazon
    .com/Dairy-Ho
    llow-House-Br
    ead-Cookbook/
    dp/089480751X
    /ref=sr_1_4?s
    =books&ie=UTF
    8&qid=1420814
    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 http://www.amazon
    .com/Dairy-Ho
    llow-House-Br
    ead-Cookbook/
    dp/089480751X
    /ref=sr_1_4?s
    =books&ie=UTF
    8&qid=1420814
    195&sr=1-4&keywords=crescent+dragonwagon - 1/9/2015 9:37:15 AM
  • AJOOBA
    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
    swap.com - 1/5/2015 3:51:11 PM
  • COLAVECD
    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

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