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.

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