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Nutrition Articles  ›  Meals and Food

Super Healthy Soups

How to Make a Healthy Selection

-- By Becky Hand, Licensed & Registered Dietitian
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Healthy Canned Soups (Nutrition Information per 1-cup serving) 
Soup Brand and Variety Calories Fat (g) Protein (g) Fiber (g) Sodium (mg) Carbs
(g)
Amy’s, Organic Summer Corn & Vegetable 150 3 4 2 560 23
Amy’s, Butternut Squash 100 2 2 2 290 20
Amy’s, Minestrone 90 1.5 3 3 580 17
Amy’s, Chunky Tomato Bisque 130 3.5 3 3 340 21
Amy’s, Vegetable Barley 70 1 2 3 580 13
Campbell ’s Healthy Request, Beef with Country Vegetables 110 1.5 6 3 410 17
Campbell ’s Healthy Request, Chunky Chicken Noodle 110 2.5 7 2 410 14
Campbell ’s Healthy Request, Chunky Chicken/Sausage Gumbo 140 3 6 3 410 22
Campbell ’s Healthy Request, Chunky New England Clam Chowder 130 3 5 2 410 20
Campbell ’s Healthy Request, Chunky Old Fashioned Vegetable Beef 120 2.5 6 3 410 19
Campbell ’s Healthy Request, Chunky Vegetable 110 1 3 4 410 23
Healthy Choice, Bean and Ham 180 2.5 11 6 480 28
Healthy Choice, Chicken Dumpling 150 3 8 3 480 22
Healthy Choice, Chicken with Rice 110 2 6 2 390 17
Healthy Choice, Chicken Tortilla 140 1.5 9 6 390 23
Healthy Choice,  Country Vegetable 100 0 4 4 480 19
Healthy Choice, Garden Vegetable 130 0.5 5 4 450 24
Healthy Choice, Hearty Chicken 130 2 8 3 480 18
Healthy Choice, New England Clam 110 1.5 4 3 480 20
Healthy Choice, Chicken Noodle 90 1 8 1 390 12
Healthy Choice, Split Pea and Ham 160 2.5 12 6 470 27
Healthy Choice, Vegetable Beef 130 1.5 9 4 420 21
Healthy Choice, Zesty Gumbo 100 2 5 2 460 15
Pacific Organic, Vegetable Lentil 150 .5 8 7 490 27
Pacific Organic, Chicken Noodle 90 1.5 5 1 460 12
Progresso Heart Healthy, Creole Style Chicken Gumbo 110 2 7 4 480 18
Progresso Heart Healthy, Roasted Chicken Noodle 90 2 6 1 480 13
Progresso Heart Healthy, Savory Chicken and Wild Rice 120 2 6 1 470 20
Progresso Heart Healthy, Tomato with Parmesan 90 1 3 3 480 18
Progresso Reduced Sodium, Italian-Style Wedding 110 3 6 4 480 18
Progresso Light, Beef Pot Roast 80 2 7 2 490 10
Progresso Light, Homestyle Vegetable & Rice 60 0 2 4 470 14
Progresso Light, Italian Style Meatball 80 2 3 2 480 13
Progresso Light, Roasted Chicken & Vegetable 70 1 5 2 440 10
Progresso Light, Savory Vegetable Barley 60 0 2 4 480 14
Progresso Light, Zesty Santa Fe Style Chicken 80 1 5 2 460 12
Progresso Light, Zesty Southwestern-Style Vegetable 60 1 3 4 470 12
 
 
Healthy Soups Cups and Microwavable Soup Bowls (Nutrition Information per 1-cup serving) 
Soup Brand and Variety Calories  Fat (g) Protein (g) Fiber (g) Sodium (mg) Carbs
(g)
Campbell ’s Chunky Healthy Request, Chicken Noodle  110 2.5 7 2 410 14
Campbell ’s Chunky Healthy Request Chicken/Sausage Gumbo  130 3 7 2 410
18
Campbell ’s Healthy Request, Italian-Style Wedding  100 2.5 6 2 410 13
Campbell ’s 100% Natural, Mexican-Style Chicken Tortilla  130  2.5 7  3 410 19
Campbell's Healthy Request, Classic Tomato 120 0 3 2 410 17
Healthy Choice, Chicken Noodle 90 1 8  1 390 12
Healthy Choice, Beef Pot Roast  100  1  6 3 430 18
Healthy Choice, Chicken with Rice 90  2 6 1 390 13
Healthy Choice, Country Vegetable  100  0 4 4 480 20
Healthy Choice, Mediterranean Style Chicken with Orzo 90 1.5 7 2 390 11
 
 



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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 make most of my soups at home, too. There are so few vegetarian options and making it at home saves money. First I will saute onions in some oil (no more than a tablespoon). I do like using Better than Bouillon vegetable base to make it easier. Then I just add whatever beans, vegetable and starch (diced potatoes are good) that I want to it. Yum! Since it is snowing, today will be a good soup day. - 3/16/2014 1:43:01 PM
  • I also love to make soup, especially in the winter. I generally make a big pot on the weekend and freeze individual portions to take to work for lunch. I have a short lunch break, but like a hot meal at least once a day, so nuking my soup is a great way to deal with that challenge! I occasionally buy canned soup, but only when I'm in the States and only when it's on sale. Progresso Lentil is a long-time favorite (and, no, I don't work for them)! - 1/18/2014 8:23:41 AM
  • We usually have a couple types of home made soups in the frig, especially in the winter.... right now white bean soup and hot Mexican vegetable soup (made with rotel). Yumm - 1/8/2014 3:18:26 PM
  • I make soup every week and freeze in one cup servings. I take one container out each morning before I go for my walk, by noon its thawed and heat it in the microwave. I add five saltines and a apple and I am set for lunch. I like changing my soup up allot never make the same kind in a month. - 12/10/2013 6:49:32 PM
  • TIP on eating less:
    apparently smooth soups (in contrast to broth-based with bits of veggies, meat etc) are more filling, the effect lasts longer. You can simply smooth a soup with your mixer.
    Quickest soup recipe I know: mix 1 part strong broth and 1 part pureed tomatoes, heat up, add herbs to your liking. - 11/9/2013 3:27:36 PM
  • SPARKLETTES
    Good article in general..... Great idea in general. It really bothers me, however, that even the lower-in-calorie soups are so darned high in sodium. It seems to me that a person could make their own version without so much sodium once or twice a week and reap the same benefits (minus the sodium). I actually am going to make some soup right now and do this. Thanks for a great article!! - 11/5/2013 11:30:44 AM
  • NATURELADY101
    A great article...I really like the specific guidelines of what to look for on the nutrition label. While soup is easy to make for some people, there are those who may not be as comfortable in a kitchen. Also, while I do make my own soups sometimes, I appreciate the availability of healthy options. - 10/30/2013 8:27:49 PM
  • Why a list of soups to buy? You can make soup faster than you can open a can!!! - 10/24/2013 11:03:16 AM
  • I'm with Debbie. I thought this was recipes. - 10/24/2013 6:20:48 AM
  • Sadly for whatever reason if seems like a lot of these brands are not available where I live , Mostly there are just lipton's Campbells and some store brands. - 10/21/2013 10:04:46 PM
  • We're getting to the time of year when soups just sound so good on a chilly evening or even for lunch at work. Super comfort food too. Great article. - 10/21/2013 9:49:48 PM
  • When it starts to get cold, like this past week-end, I like to make soups. Made chili w/both kidney and navy beans and lots of chunky tomatoes. super yummy! Also made 2 pots of chicken dumpling soup. Will be eating both between lunch and dinner all week! - 10/21/2013 9:48:28 PM
  • I keep Progresso Light, Zesty Southwestern-Styl
    e Vegetable on hand for lunch as it is low on calories and carbs. Since my DH and I have Hyperglycemia we watch the carbs, and the calories take care of themselves. I do wish they would use less salt in everything canned though. People could add their own. What a concept!
    - 10/21/2013 2:25:48 PM
  • I too prefer homemade soup, but it's not always possible. This is where reading the labels and making smart choices comes in. Unfortunately, many of the "light" soups have very little taste to them. They're watery, and not very good.
    I'd like to experiment with some homemade soups that I haven't tried to make, such as butternut squash soup. - 10/21/2013 10:38:24 AM
  • I make and can soups at home. (The ONLY safe way to home-can soups is with a pressure canner. Please don't try it unless you have access to a pressure canner.) That means I can control what goes into our diets. Most importantly, my soups have half the sodium of commercially canned soups - if not less - but they still have the full flavor.

    Even better? When my husband pulls a half-pint jar of soup out of the cupboard, he says it's like seeing a little jar of love. :) - 10/20/2013 12:02:49 PM