Hot soup on a cold day is one of life's great comforts. Making soup from scratch is a great way to know exactly what ingredients are in the finished product, but sometimes you just don't have the time or energy. Canned soup, on the other hand, can be stored for months and ready in a matter of minutes. The only downside? It's not always as healthy as you think. Canned soup can be extremely high in sodium, or contain added sugar or saturated fats.
However, there are plenty of easy, healthy canned soups out there, and we've rounded up a list of our 10 favorites. Our number one pick is the Healthy Request Chicken Noodle Soup from Campbell's. It's low in calories, low in sugar, and has plenty of protein for a balanced, filling, and delicious meal. Keep reading to see our other picks! Then check out our buying guide reviewed by a registered dietitian so you know what to look for.
Quick List - Top Healthy Canned Soups
Pacific Foods
Experience a Nutritious and Organic Meal With Every Spoonful
Rachel Binkley is a registered dietitian who helps individuals develop healthy habits that fit into their lifestyle. She recommends adequate intakes of all micronutrients to help prevent deficiency as well as chronic conditions that may arise. You can keep up with her recipes, lifestyle, and more on Instagram or her blog, S'more Satisfaction.
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Table of Contents
Canned soups can be broth or cream-based and contain a variety of ingredients. Many contain a good balance between carbohydrates, proteins, and fats. However, some contain more fiber and filling ingredients than others. In addition, you'll want to consider any dietary restrictions you may have.
Soup can be a meal by itself or part of a meal as a side or an appetizer. Before deciding which type and flavor of soup to buy, think about the meal's purpose and your taste preferences.
Broth-based soups usually contain fewer calories than cream-based soups. Broth can provide hydration and some sodium to replenish your body after a strenuous workout. Vegetable-based broths can come from a mix of vegetables, although tomato bases are very common.
Non-vegetarian stock is usually made with beef or chicken meat. Bone broth is made from boiling animal bones and connective tissue. It's high in protein, amino acids, and many minerals, and has numerous health benefits, from improving your digestion and joint health to helping you sleep better.
Soups with a cream base, such as broccoli and cheese or clam chowder, tend to taste heavier or richer. They also usually have more calories than broth-based versions.
Cream bases can contain dairy ingredients or non-dairy substitutes, such as almond or cashew milk. Some vegan versions use vegetable broth and combine that with smashed cashews. Others use a purée like pumpkin or squash to get a cream-like consistency.
Simple soups like tomato and chicken noodle can be a great side dish as part of a complete meal. Others can be used in cooking, for example, recipes like green beans at Thanksgiving that use a creamy mushroom soup base.
Puréed pumpkin, cream of chicken, or tomato soups are versatile enough to keep in your cupboard all the time. They can become the base for an easy pasta sauce or casserole on a busy weeknight.
At the same time, there are soups that are heartier and contain more ingredients. These can serve as a complete meal on their own. Lentil soup, chili, corn chowder, and black bean and veggie soups fill you up with fiber and protein. Of course, you can also add some bread, crackers, or a salad to round out your meal.
While recommended macronutrient ratios will vary from person to person because everyone’s body and health goals are different, a general guideline is to get 45 to 65 percent of your daily calories from carbs, 20 to 35 from fats, and 10 to 35 percent from protein.
When looking for a healthy soup, look for one containing complex carbs rather than simple carbs. Simple carbs like pasta break down into sugar quickly, while complex carbs like beans, legumes, whole grains, and vegetables provide longer-lasting energy. They also contain important vitamins, minerals, and nutrients.
In canned soups, sources of fat may be meat, dairy, oil, and butter. A general rule is to avoid trans and saturated fats and look for soups with healthier monounsaturated and polyunsaturated fats. The FDA requires saturated fats and trans fats to be identified on the nutrition label, so you can easily tell at a glance how much "bad fat" is in a soup.
Fiber is another ingredient that can keep you from getting hungry after eating soup. Fiber is usually found in vegetables, rice, beans, whole-grain pasta, and base ingredients like pumpkin.
Your preferences may include low-sodium or low-sugar soups, or you may have allergies or follow a special diet. Here are some things to watch out for when it comes to canned soups.
The recommended amount of sodium is less than 2,300 milligrams per day. Unfortunately, canned soups can be extremely high in sodium, which is often added because it is cheaper than other ingredients that improve flavor.
If the rest of your day is looking a bit sodium-heavy, look for lower-sodium options and aim for less than 400 milligrams per serving. If you want to aim for the lowest possible amount of sodium, look for soups with a clear "low sodium" label; according to FDA standards, this label means it has less than 140 milligrams per serving.
Some soup will contain sugar that occurs naturally in fruits and vegetables, which is generally better, since that sugar is paired with vitamins and fiber. However, canned soups can be a surprising source of added sugar.
Added sugar isn't usually helpful because you're already getting energy from the other carbohydrate sources in your soup, and it lacks the added micronutrients that come with naturally-occurring sugars. If you can, find soups with no added sugar or aim for added sugar below four grams per serving.
Diabetics may want to choose soups with non-starchy or low-carb vegetables like green beans and carrots. High-fiber soups are helpful for diabetics since fiber has less of an influence on blood sugar levels. Since many diabetics can also be impacted by hypertension, you may also want to opt for low-sodium soup varieties.
If you follow a specific diet or have food allergies, you'll want to check the list of ingredients twice. Do not assume that all vegetable soups are suitable for vegetarians. Some of these contain beef or chicken broth.
For those who are sensitive to dairy or milk-based ingredients, double-check the tomato flavors. Some contain milk or cream.
Some brands make it easier by including labels that indicate the soup flavor is certified vegan, vegetarian, kosher, or gluten-free. However, if you make a habit to check the ingredient list, you can save yourself from an upset stomach or allergic reaction.
Products | Image | Click to purchase | Key features | Details | ||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|
Size | Number of Cans | Flavor | Calories | Protein | Sodium | Sugar | Dietary Restrictions | |||||
1 | Campbell's Healthy Request® Chicken Noodle Soup | ![]() | Big flavor, Hearty Ingredients | 16.1 fl oz | 8 | Chicken Noodle | 110 | 7 g | 410 mg | 2 g | ||
2 | Pacific Foods Organic Wild Rice Chicken Soup | ![]() | Experience a Nutritious and Organic Meal With Every Spoonful | 16.3 fl oz | 1 | Chicken and Wild Rice | 110 | 6 g | 640 mg | 1 g | USDA Organic, Gluten Free | |
3 | Campbell's Healthy Request® Chicken & Sausage Gumbo Soup | ![]() | Hearty Gumbo in Every Bite | 18.8 fl oz | 1 | Chicken and Sausage Gumbo | 140 | 7 g | 410 mg | 3 g | ||
4 | Campbell's Cream of Mushroom Soup | ![]() | Classic Comfort, Creamy Versatility | 10.5 fl oz | 4 | Cream of Mushroom | 100 | 2 g | 860 mg | 1 g | Vegetarian | |
5 | Amy's Organic Soups Organic Lentil Vegetable Soup, Light In Sodium|12 pack | ![]() | Enjoy a Flavorful, Low-Sodium Lentil Vegetable Soup | 14.5 fl oz | 12 | Lentil Vegetable | 160 | 6 g | 320 mg | 5 g | USDA Organic, Vegan | |
6 | Campbell's Old Fashioned Vegetable Beef Soup | ![]() | Hearty Beef, Wholesome Veggies | 18.8 fl oz | 1 | Old Fashioned Vegetable Beef | 110 | 7 g | 410 mg | 3 g | Vegetarian | |
7 | Health Valley Organic Vegetable Soup (No Salt Added) | ![]() | Savor a Wholesome, Organic Vegetable Soup with No Added Salt | 15 fl oz | 1 | Vegetable | 90 | 2 g | 45 mg | 4 g | USDA Organic, Gluten Free | |
8 | Campbell's Homestyle Italian-Style Chicken Soup With Turkey Meatballs | ![]() | Relish the Comfort of Homemade Flavors With This Hearty Soup | 16.1 fl oz | 1 | Italian-Style Chicken Soup With Turkey Meatballs | 110 | 7 g | 790 mg | 2 g | ||
9 | Campbell's Condensed Healthy Request Tomato Soup | ![]() | Best Low Salt, Low Sugar and Low Calorie Tomato Soup | 10.75 fl oz | 12 | Tomato | 70 | 2 g | 410 mg | 8 g | Vegetarian | |
10 | Amy's Mushroom Bisque With Porcini | ![]() | Cozy Up to a Creamy and Satisfying Mushroom Bisque | 14 fl oz | 12 | Mushroom Bisque Soup With Porcini | 110 | 3 g | 690 mg | 1 g | Gluten Free |
Number of Cans | 8 |
---|---|
Sodium | 410 mg |
Enjoy a hearty and wholesome meal with Campbell's Chunky Healthy Request Chicken Noodle Soup. Each 16.1 oz can is filled with tender chunks of chicken raised without antibiotics, paired with carrots, celery, and enriched egg noodles. With 13 grams of protein per can, this soup delivers the nourishment you need for busy days, whether at home, work, or on outdoor adventures. Easy to prepare in the microwave, this pantry staple is both convenient and delicious.
Size | 16.1 fl oz |
---|---|
Flavor | Chicken Noodle |
Calories | 110 |
Protein | 7 g |
Sugar | 2 g |
Dietary Restrictions |
Number of Cans | 1 |
---|---|
Sodium | 640 mg |
Nutritionally, this soup offers 220 calories per container, with 5 grams of total fat and 1200 mg of sodium. It also provides 31 grams of carbohydrates, 5 grams of dietary fiber, and essential minerals such as calcium and potassium. The inclusion of organic ingredients like chicken stock, onions, carrots, and celery enhances the flavor and nutritional profile, making it a convenient and health-conscious choice for those seeking organic and natural food options.
Size | 16.3 fl oz |
---|---|
Flavor | Chicken and Wild Rice |
Calories | 110 |
Protein | 6 g |
Sugar | 1 g |
Dietary Restrictions | USDA Organic, Gluten Free |
Number of Cans | 1 |
---|---|
Sodium | 410 mg |
Savor the bold, Southern-inspired flavors of Campbell’s Chunky Healthy Request Chicken and Sausage Gumbo. This 18.8 oz can is packed with tender chicken, savory Andouille sausage, okra, peppers, and a blend of spices for a hearty, comforting meal. With 14 grams of protein per serving, this gumbo is perfect for a filling lunch at home, work, or on your next outdoor adventure. Quick and easy to microwave, it's a convenient way to enjoy a taste of comfort.
Size | 18.8 fl oz |
---|---|
Flavor | Chicken and Sausage Gumbo |
Calories | 140 |
Protein | 7 g |
Sugar | 3 g |
Dietary Restrictions |
Number of Cans | 4 |
---|---|
Sodium | 860 mg |
Enjoy the rich and savory flavor of Campbell’s Condensed Cream of Mushroom Soup. Each 10.5 oz can is filled with a creamy blend of mushrooms, garlic, and farm-fresh cream, making it a versatile ingredient for recipes like Green Bean Casserole or Swedish Meatballs. It also serves as a convenient substitute for roux or bechamel in sauce starters. Whether enjoyed on its own or paired with a sandwich, this vegetarian soup delivers smooth, delicious comfort in every spoonful.
Size | 10.5 fl oz |
---|---|
Flavor | Cream of Mushroom |
Calories | 100 |
Protein | 2 g |
Sugar | 1 g |
Dietary Restrictions | Vegetarian |
Number of Cans | 12 |
---|---|
Sodium | 320 mg |
Amy's Organic Light in Sodium Lentil Vegetable Soup offers a hearty and nutritious option with significantly reduced sodium content. This vegan and gluten-free soup contains at least 50% less sodium than the regular version, with 540mg per can compared to 1,200mg. It features a robust combination of organic green lentils and an array of vegetables, including carrots, tomatoes, green beans, and spinach, providing a wholesome and satisfying meal.
Each serving of this plant-based soup delivers 160 calories, 6g of protein, and 5g of dietary fiber, making it a balanced choice for various dietary needs. Free from dairy, soy, tree nuts, and corn, it accommodates a wide range of dietary restrictions. The ingredients are all organic, including extra virgin olive oil and a blend of spices, ensuring a flavorful and natural taste. This soup is also a good source of iron and potassium, adding to its nutritional benefits.
Size | 14.5 fl oz |
---|---|
Flavor | Lentil Vegetable |
Calories | 160 |
Protein | 6 g |
Sugar | 5 g |
Dietary Restrictions | USDA Organic, Vegan |
Number of Cans | 1 |
---|---|
Sodium | 410 mg |
Savor the hearty flavors of Campbell’s Chunky Healthy Request Old Fashioned Vegetable Beef Soup. This 18.8 oz can is packed with tender lean beef, hearty vegetables like carrots, potatoes, celery, corn, and peas, all simmered in a savory beef broth. With 15 grams of protein per can, it's a filling and delicious option for a quick meal at home, work, or on your next adventure. Simply microwave and enjoy a bowl of comforting, wholesome goodness.
Size | 18.8 fl oz |
---|---|
Flavor | Old Fashioned Vegetable Beef |
Calories | 110 |
Protein | 7 g |
Sugar | 3 g |
Dietary Restrictions | Vegetarian |
Number of Cans | 1 |
---|---|
Sodium | 45 mg |
Health Valley Organic Vegetable Soup (No Salt Added) provides a nutritious, heart-healthy option for those seeking a flavorful yet low-sodium meal. This soup is made with a variety of organic vegetables including potatoes, carrots, celery, tomatoes, peas, green beans, corn, onions, broccoli, and red kidney beans, all blended in a base of filtered water and organic tomato juice. Each serving contains 90 calories, 2 grams of fat, 15 grams of carbohydrates, 2 grams of dietary fiber, and 2 grams of protein, making it a balanced choice for a light meal or snack.
This soup is not only certified USDA Organic but also gluten-free, dairy-free, vegan, and vegetarian, catering to a wide range of dietary needs. With no artificial flavors, colors, preservatives, or GMOs, it ensures a clean and natural eating experience. Additionally, it contains only 45 mg of sodium per serving, which is just 2% of the daily value, making it an excellent option for those monitoring their sodium intake. The inclusion of essential nutrients like vitamin A, potassium, iron, and calcium further enhances its health benefits.
Size | 15 fl oz |
---|---|
Flavor | Vegetable |
Calories | 90 |
Protein | 2 g |
Sugar | 4 g |
Dietary Restrictions | USDA Organic, Gluten Free |
Number of Cans | 1 |
---|---|
Sodium | 790 mg |
Nutritionally, the soup provides 210 calories per can, with 6.5 grams of total fat and 1480 mg of sodium. It also contains essential nutrients such as potassium and iron, contributing to its overall nutritional value. The convenient packaging, featuring an easy-open pop top and a non-BPA lining, makes it a practical pantry staple. Ideal for pairing with a sandwich or salad, this soup offers a versatile and satisfying meal option.
Size | 16.1 fl oz |
---|---|
Flavor | Italian-Style Chicken Soup With Turkey Meatballs |
Calories | 110 |
Protein | 7 g |
Sugar | 2 g |
Dietary Restrictions |
Number of Cans | 12 |
---|---|
Sodium | 410 mg |
Pros:
Cons:
If you're looking for a healthy canned soup that doesn't sacrifice any flavor, this Campbell's tomato soup might be a great choice. It's made with farm-grown tomatoes and has only 10 grams of sugar per serving. Each serving also contains only 70 calories.
Many reviewers said that the soup was basic and could be paired perfectly with sandwiches or other main dishes. Another plus point for buyers was that it's lower in sodium than regular canned tomato soups. They also said that since the soup was not heavily flavored, they could add extra spices according to their preferences.
Size | 10.75 fl oz |
---|---|
Flavor | Tomato |
Calories | 70 |
Protein | 2 g |
Sugar | 8 g |
Dietary Restrictions | Vegetarian |
Number of Cans | 12 |
---|---|
Sodium | 690 mg |
The nutritional profile includes 2 grams of dietary fiber and no added sugars, supporting a balanced diet. However, with 1,120 mg of sodium per container, which is 49% of the daily value, it is important to be mindful of sodium intake. The soup also contains essential minerals such as iron and potassium, contributing to overall nutritional needs. Easy to prepare, this bisque can be quickly heated in a microwave or on the stove for a convenient, comforting meal.
Size | 14 fl oz |
---|---|
Flavor | Mushroom Bisque Soup With Porcini |
Calories | 110 |
Protein | 3 g |
Sugar | 1 g |
Dietary Restrictions | Gluten Free |
Pre-made soups can be super quick and convenient, but if you want to take them to the next level consider adding some extra veggies or protein. Frozen pre-cut vegetables are easy to throw in while you heat the soup and will give you a boost of vitamins, nutrients, and fiber.
If you have a vegetable soup that is in need of some protein, try adding a lean protein like beans, tofu, or chicken. Or if you’re in the mood for something a bit more hearty, try adding milk to broth-based soups for a creamier taste and extra calcium.
Also, don't forget about toppings! Drizzle your soup with olive oil, yogurt, or sour cream. Sprinkle on some croutons, cheese, fresh herbs, nuts, and even dried fruit. You can always heighten the flavors with extra spices, hot sauce, or a squeeze of citrus.
You don't have to sacrifice health for flavor! Check out more of our favorite healthy and convenient soups.
No. 1: Campbell's|Healthy Request® Chicken Noodle Soup
No. 2: Pacific Foods|Organic Wild Rice Chicken Soup
No. 3: Campbell's|Healthy Request® Chicken & Sausage Gumbo Soup
No. 4: Campbell's|Cream of Mushroom Soup
No. 5: Amy's Organic Soups|Organic Lentil Vegetable Soup, Light In Sodium|12 pack
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