Finding the right canned soup can revolutionize your meal prep! Discover healthier options that bring flavor without the guilt.
What Makes a Canned Soup Healthy?
Purchasing healthy canned soups requires navigating through a maze of sodium levels, fats, and additives. Prioritize options that contain between 300 to 600 milligrams of sodium per serving, zero trans fats, no added sugars, and a maximum of four grams of saturated fat. These numbers might seem overwhelming, but they'll guide you to healthier choices that support your wellbeing.
Canned soups often serve as the backbone of quick meals—comfort food from our childhood that still provides nutrients today. Choices can be plentiful, but not all soups are created equal. High sodium content, unhealthy fats, and added sugars can detract from their overall health benefits.
Top-Rated Healthy Canned Soups
Healthy options have become increasingly easy to find in grocery stores nationwide. Here are the top six healthy canned soups that you should consider adding to your shopping list
1. Amy’s Organic Lentil Soup Light in Sodium
- Protein: 9 grams
- Fiber: 6 grams
- Sodium: 460 milligrams
Packed with protein and fiber, this soup doesn't just satisfy your taste buds but also ensures you feel full. Lentils are known for their health benefits, making this a powerhouse choice.
2. Cedarlane Foods Organic Vegetable & Barley Soup
- Sodium: Less than 500 milligrams per serving
An excellent vegetarian option rich in fiber, packed with nutrients from barley and veggies. It's perfect for those seeking to up their fiber intake.
3. Health Valley Organic Minestrone
- Protein: 7 grams
- Fiber: 6 grams
- Sodium: 32 milligrams
Chock-full of organic veggies and beans, this soup not only supports gut health but also makes for a filling meal.
4. Pacific Foods Organic Chicken and Wild Rice Soup
- Protein: 12 grams
- Fiber: 4 grams
- Sodium: 540 milligrams
A classic combo of chicken and wild rice, this hearty soup elevates your protein intake while remaining moderately low in sodium when mixed with a bit of water.
5. Tomato Soup (Sprague Tomato Bisque with Roasted Red Peppers)
- Fiber: Good source
Watch out for added sugars, as many tomato soups sneak them in! This bisque combines flavor with nutrient density. You can up its protein content by adding beans or leftover chicken.
6. Amy's Organic Light in Sodium Split Pea Soup
- Protein: 12 grams
- Fiber: 7 grams
- Sodium: 510 milligrams
A nourishing choice with minimal ingredients but maximum nutrition. This might be your go-to for a fulfilling, nutrient-dense meal.
Guidelines for Choosing Healthy Canned Soups
Identifying healthy canned soups goes beyond the catchy packaging. Keep these tips handy
- Seek soups below 600 milligrams of sodium per serving.
- Check for zero grams of trans fat and avoid hydrogenated ingredients.
- Favor soups with familiar, pronounceable ingredients without added sugars.
- Look for a minimum of 5-7 grams of protein per serving.
- Aim for at least 3 grams of fiber in each serving.
- Be cautious of saturated fat: fewer than 4 grams is ideal.
- Choose soups filled with lean proteins, whole grains, vegetables, and legumes for added vitamins and minerals.
Embracing tasty yet nutritious healthy canned soups can change your meal landscape. These recommendations not only fit into a health-conscious diet but also satisfy cravings for comforting food. Try experimenting with these varieties to see which ones resonate with your palate and nutritional preferences.