Healthy Canned SoupsHelping You Find the Best

10 Healthiest Canned Soups of 2024 (Registered Dietitian-Reviewed)

Q: Top 5 Healthy Canned 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 >> View Full Ranking

Q: How to Choose a Healthy Canned Soup - Buying Guide

・Decide on a Type and Flavor of Soup ・Balance Carbs, Fat, Fiber, and Protein ・Ensure It Meets Your Dietary Needs >> Click here for details >> View Full Ranking

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.

Last updated 10/23/2024

Quick List - Top Healthy Canned Soups

Campbell's

Healthy Request® Chicken Noodle Soup

Big flavor, Hearty Ingredients

Pacific Foods

Organic Wild Rice Chicken Soup

Experience a Nutritious and Organic Meal With Every Spoonful

Campbell's

Healthy Request® Chicken & Sausage Gumbo Soup

Hearty Gumbo in Every Bite

Campbell's

Cream of Mushroom Soup

Classic Comfort, Creamy Versatility

Amy's Organic Soups

Organic Lentil Vegetable Soup, Light In Sodium ｜ 12 pack

Enjoy a Flavorful, Low-Sodium Lentil Vegetable Soup

Registered Dietitian (RD, LD): Rachel Binkley

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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mybest US' editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in the US in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.

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The expert oversees the Buying Guide only, and does not determine the products and services featured.

Table of Contents

How to Choose a Healthy Canned Soup - Buying Guide
1
Decide on a Type and Flavor of Soup
2
Balance Carbs, Fat, Fiber, and Protein
3
Ensure It Meets Your Dietary Needs
10 Healthiest Canned 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
5 more products
Ways to Add Flavor or Nutrients to Canned Soup
Looking for More Soups?

View all

How to Choose a Healthy Canned Soup - Buying Guide

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.

Decide on a Type and Flavor of Soup

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.

Brothy Soups Are Lighter, Cream-Based Ones Are Richer

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 Are Versatile, Flavorful Options Are Great Meals

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.

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Balance Carbs, Fat, Fiber, and Protein

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.

Many soups also contain protein sources, including quinoa, millet, cheese, milk, seafood, and beef. Proteins like beans, lentils, and chicken can help build muscle and keep you fuller longer. For plant-based protein, look for beans, legumes, and grains like quinoa, whole wheat pasta, wild rice, and millet.

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.

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Ensure It Meets Your Dietary Needs

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.

Lower-Sodium Soups to Reduce Salt Intake

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.

Low-Sugar Options for Diabetics

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.

Check the Ingredients If You Have a Special Diet or Allergies

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.

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