Which canned soups are best for a low-calorie diet. How to choose healthy canned soups that are low in sodium. What are the top brands of nutritious canned soups for weight loss. Which ingredients should you look for in healthy canned soups. How to avoid unhealthy canned soups high in preservatives and additives.

Understanding the Health Benefits of Low-Calorie Canned Soups

Canned soups have long been a pantry staple, offering convenience and comfort in a quick, easy meal. However, not all canned soups are created equal when it comes to nutritional value. Many popular brands are loaded with sodium, preservatives, and artificial ingredients that can sabotage your health goals. Fortunately, there are plenty of low-calorie, nutrient-dense options available if you know what to look for.

Why choose low-calorie canned soups? These healthier options can be an excellent addition to a balanced diet, especially for those watching their weight or managing certain health conditions. They provide essential nutrients, help keep you hydrated, and can be a satisfying meal or snack without excessive calories.

Key Benefits of Low-Calorie Canned Soups:

• Portion control
• Convenience for busy lifestyles
• Hydration
• Nutrient-dense ingredients
• Versatility in meal planning

Can low-calorie canned soups actually aid in weight loss? When chosen wisely and consumed as part of a balanced diet, these soups can indeed support weight management efforts. They’re often high in fiber and protein, which promote feelings of fullness and help curb overeating.

Criteria for Selecting the Healthiest Canned Soups

When navigating the soup aisle, it’s crucial to have a clear understanding of what makes a canned soup truly healthy. Let’s break down the key factors to consider:

Calorie Content:

The best low-calorie canned soups typically contain less than 200 calories per serving. This allows for easy incorporation into a calorie-controlled diet without sacrificing nutrition.

Sodium Levels:

Excessive sodium intake can lead to water retention and bloating, not to mention increased risk of high blood pressure. Opt for soups with less than 870 mg of sodium per serving. Many brands now offer reduced-sodium or low-sodium options.

Ingredient Quality:

Look for soups made with whole, recognizable ingredients. Avoid those containing artificial preservatives, flavors, or colors. Organic options can be a good choice for minimizing exposure to pesticides and other chemicals.

Protein and Fiber Content:

Soups high in protein and fiber are more satiating and can help maintain stable blood sugar levels. Aim for at least 5 grams of protein and 3 grams of fiber per serving.

Added Sugars:

Some canned soups contain surprising amounts of added sugars. Check the label and choose options with little to no added sugars.

Are there any certifications or labels to look for when choosing healthy canned soups? While not a guarantee of overall healthfulness, certifications like USDA Organic, Non-GMO Project Verified, or Heart-Check mark from the American Heart Association can be helpful indicators of quality.

Top 18 Healthiest Low-Calorie Canned Soups

After extensive research and nutritional analysis, we’ve compiled a list of the 18 best low-calorie canned soups that meet our health criteria. These options are not only low in calories and sodium but also packed with nutritious ingredients.

1. Pacific Organic Chicken Noodle Soup, Reduced Sodium
2. Amy’s Organic Light in Sodium Minestrone Soup
3. Bar Harbor Condensed New England Clam Chowder
4. Pacific Organic Vegetable Lentil & Roasted Red Pepper Soup, Reduced Sodium
5. Progresso Light Chicken Noodle Soup
6. Health Valley Organic No Salt Added Vegetable Soup
7. Campbell’s Well Yes! Chicken Noodle Soup
8. Wolfgang Puck Organic Free Range Chicken Noodle Soup
9. Amy’s Organic Light in Sodium Lentil Vegetable Soup
10. Healthy Choice Country Vegetable Soup
11. Imagine Organic Low-Sodium Creamy Butternut Squash Soup
12. Pacific Foods Organic Creamy Tomato Soup, Low Sodium
13. Progresso Reduced Sodium Roasted Chicken Noodle Soup
14. Campbell’s Healthy Request Homestyle Chicken Soup
15. Dr. McDougall’s Right Foods Lower Sodium Split Pea Soup
16. Annie’s Organic Tomato Soup
17. Healthy Choice Chicken with Rice Soup
18. Amy’s Organic Light in Sodium Vegetable Barley Soup

How do these soups compare to homemade versions in terms of nutrition? While homemade soups allow for complete control over ingredients and sodium content, these canned options offer a convenient and still healthy alternative when time is limited.

Spotlight on Top Performers: Detailed Analysis

Let’s take a closer look at some of the standout performers in our list of healthy canned soups:

Pacific Organic Chicken Noodle Soup, Reduced Sodium

This soup stands out for its clean ingredient list and balanced nutritional profile. With only 80 calories per cup and 460 mg of sodium, it’s an excellent choice for those watching their calorie and salt intake. The organic chicken and vegetables provide high-quality protein and essential nutrients.

Amy’s Organic Light in Sodium Minestrone Soup

Amy’s is known for its commitment to organic ingredients and this minestrone is no exception. It’s packed with vegetables and beans, offering a good source of fiber and plant-based protein. The reduced sodium content makes it a heart-healthy option.

Bar Harbor Condensed New England Clam Chowder

For those craving a creamy soup, this clam chowder is a healthier alternative to many traditional versions. It’s high in protein (12g per serving) and relatively low in sodium for a chowder. The condensed format allows for customization of thickness and calorie content.

How do these top performers contribute to a balanced diet? These soups can serve as a nutritious base for a meal, easily paired with whole grain crackers, a side salad, or lean protein for a complete and satisfying dish.

Ingredients to Avoid in Canned Soups

While many canned soups can be part of a healthy diet, some contain ingredients that are best avoided. Being aware of these components can help you make more informed choices:

Artificial Preservatives:

Ingredients like potassium sorbate or sodium benzoate are often added to extend shelf life but may have negative health effects when consumed regularly.

MSG (Monosodium Glutamate):

This flavor enhancer has been linked to headaches and other adverse reactions in some individuals.

High Fructose Corn Syrup:

A common sweetener that can contribute to weight gain and metabolic issues when consumed in excess.

Artificial Colors:

Synthetic dyes like Yellow #5 or Red #40 have been associated with hyperactivity in children and other health concerns.

BPA (Bisphenol A):

While not an ingredient, this chemical used in some can linings has been linked to hormonal disruptions. Look for BPA-free cans or cartons.

How can you easily identify these ingredients on a soup label? Look for long, chemical-sounding names or numbers in the ingredient list. If you’re unsure about an ingredient, a quick internet search can provide more information.

Customizing Canned Soups for Added Nutrition

Even the healthiest canned soups can be enhanced to boost their nutritional value and make them more satisfying. Here are some ways to elevate your canned soup experience:

Add Fresh Vegetables:

Toss in some chopped spinach, kale, or mixed vegetables to increase fiber and vitamin content.

Boost Protein:

Include diced chicken, tofu, or a can of beans to make the soup more filling and protein-rich.

Incorporate Whole Grains:

Add cooked quinoa, brown rice, or barley to increase fiber and create a heartier meal.

Sprinkle with Seeds or Nuts:

A handful of pumpkin seeds or sliced almonds can add healthy fats and a pleasant crunch.

Stir in Greek Yogurt:

For creamy soups, a dollop of Greek yogurt can add protein and probiotics while reducing the need for heavy cream.

Can these additions significantly alter the calorie content of the soup? While some additions will increase the calorie count, they also boost the nutritional value and satiety factor of the meal. The key is to be mindful of portions and choose nutrient-dense add-ins.

The Role of Canned Soups in a Healthy Diet Plan

Incorporating low-calorie canned soups into your diet can be an effective strategy for weight management and overall health. Here’s how to make the most of these convenient meals:

Meal Planning:

Use canned soups as a quick lunch option or as part of a larger meal. They can be excellent for portion control and calorie tracking.

Snack Alternative:

A small serving of soup can be a satisfying, low-calorie snack that helps curb hunger between meals.

Base for Homemade Meals:

Use low-sodium canned soups as a starting point for more complex dishes, adding your own fresh ingredients and seasonings.

Emergency Meals:

Keep a few cans of healthy soup on hand for those days when you’re short on time or energy to cook.

Hydration:

Broth-based soups can contribute to your daily fluid intake, especially important during colder months.

How often should canned soups be included in a healthy diet? While they can be a regular part of your meal plan, it’s best to vary your diet with fresh, whole foods as well. Aim for a balance, using canned soups as a convenient option a few times a week rather than a daily staple.

Environmental and Ethical Considerations in Canned Soup Choices

When selecting canned soups, it’s worth considering not just the nutritional aspects but also the environmental and ethical implications of your choices. Here are some factors to keep in mind:

Packaging:

Look for soups in recyclable containers or those made from recycled materials. Some brands now offer carton packaging as an alternative to metal cans.

Sourcing:

Choose brands that prioritize sustainable sourcing of ingredients. This can include organic farming practices, responsible fishing methods, and fair trade partnerships.

Animal Welfare:

For soups containing animal products, consider brands that use humanely raised meats or offer plant-based alternatives.

Company Ethics:

Research the brands you’re considering to understand their corporate social responsibility practices and environmental initiatives.

Local Options:

When possible, support local or regional soup companies to reduce transportation emissions and support local economies.

Do environmentally friendly soups tend to be healthier? While not always the case, companies that prioritize environmental sustainability often place a similar emphasis on ingredient quality and nutritional value. However, it’s still important to check the nutrition label and ingredient list.

By considering these factors alongside nutritional content, you can make choices that are good for both your health and the planet. Remember, every purchase is a vote for the kind of food system you want to support.

14 Best Healthy Canned Soup Brands for Weight Loss — Eat This Not That

It’s no wonder many of us head to the store to buy canned soup. The best canned soup is convenient, inexpensive, filling, and healthy.

The only issue? While canned soups feel like a bargain these processed goods are truly some of the sneakiest diet saboteurs of them all. Even if your pick is low in calories and fat, it’s likely overflowing with sodium—some are over 1,200 milligrams—which is bad news for your gut. Constantly flooding your system with sodium can overwork your kidneys. As a result, the salt sits in your bloodstream where it attracts water, causing water retention and bloat, making you look five pounds heavier.

But that doesn’t mean you need to can the cans—you just have to buy the best canned soup.

Manufacturers have come out with countless waistline-friendly options that can warm you up without filling you out. Because many labels are more than misleading, we’ve done the dirty work and combed through the dozens of picks on your supermarket shelves to find Eat This-approved soups.

Each of the healthiest canned soups is:

• less than 200 calories
• less than 870 mg sodium

We’ve listed many of the popular flavors, as well as ranked the building blocks that you’d use to whip up your own favorite recipe at home. Don’t have a killer go-to soup recipe yet? Make it one of these best-ever fat-burning soups—and take it easy with the salt shaker.

Healthiest Chicken Noodle Soup: Pacific Organic Chicken Noodle Soup, Reduced Sodium

Ingredients you want to see in the best chicken soup: cooked chicken, chicken broth, peas, carrots, spices. Ingredients you don’t want to see: potassium chloride, maltodextrin, yeast extract, carrot juice concentrate, sugar, flavoring, xanthan gum, carrageenan, and a slew of others. Just because both options are low sodium doesn’t mean they’re both good for you. Pick up Pacific’s organic option over Campbell’s if you don’t want to sip on the same contents that are found in a food scientist’s test tube.

Eat This

Pacific Organic Chicken Noodle Soup, Reduced Sodium

Nutrition per 1 cup serving: 80 calories, 1.5 g fat (0 g saturated fat), 460 mg sodium, 12 g carbs, 1 g fiber, 1 g sugar, 5 g protein

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Campbell’s Healthy Request Homestyle Chicken with Whole Grain Pasta

Nutrition per 1 cup serving: 100 calories, 2 g fat (0.5 g saturated fat), 410 mg sodium, 13 g carbs, 1 g fiber, 3 g sugar, 7 g protein

Healthiest Clam Chowder: Bar Harbor Condensed New England Clam Chowder

After scouring the shelves for the best canned clam chowder, we came to the conclusion that your safest bet is to grab a condensed version. Ready-to-eat cans contain loads of preservatives, gums, and additives to retain that creamy, thick taste. With these condensed versions, you have to power to add as much milk, cream, and butter as you’d like. The best base is Bar Harbor’s, which is packed with protein (so you know there are a lot of clams!) and boasts a moderate sodium content. SNOW’s is low in protein, high in sodium, and full of corn syrup solids, soybean oil, and artificial color—which is also one of the scary ingredients in your kid’s lunch box.

Eat This

Bar Harbor Condensed New England Clam Chowder

Nutrition per ⅔ cup serving: 150 calories, 4 g fat (2 g saturated fat), 550 mg sodium, 18 g carbs, 1 g fiber, 2 g sugar, 12 g protein

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SNOW’s By Bumble Bee Condensed New England Clam Chowder

Per 1/2 cup serving: 80 calories, 1.5 g fat, 670 mg sodium, 14 g carbs, 0 g fiber, 1 g sugar, 3 g protein

Healthiest Lentil Soup: Pacific Organic Vegetable Lentil & Roasted Red Pepper Soup, Reduced Sodium

Some of your best weapons against fighting fat are foods high in protein and fiber, and lentil soup has significant amounts of both. While Progresso packs a third of your day’s worth of sodium in just a cup (and nearly twice of Pacific’s offering), Pacific is packed with protein in their hearty, clean soup, which is why they earn the title of best soup in this category.

Eat This

Pacific Organic Vegetable Lentil & Roasted Red Pepper Soup, Reduced Sodium

Nutrition per 1 cup serving: 140 calories, 0.5 g fat (0 g saturated), 430 mg sodium, 27 g carbs, 5 g fiber, 3 g sugar, 7 g protein

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Progresso Lentil Soup

Nutrition per 1 cup serving: 160 calories, 2 g fat (0.5 g saturated fat), 810 mg sodium, 30 g carbs, 5 g fiber, 2 g sugar, 9 g protein

Healthiest Minestrone Soup: Amy’s Organic Light in Sodium Minestrone Soup

Both options are low in sodium, but only canned soup is worth eating: Amy’s Organic (which also make a pretty good frozen pizza). Minestrone soup is supposed to be teeming with vegetables and a rich broth, not riddled with additives like corn syrup, natural flavor, caramel color, soy lecithin, and faux-thickening-agent calcium chloride like in Progresso’s option.

Eat This

Amy’s Organic Light in Sodium Minestrone Soup

Nutrition per 1 cup serving: 90 calories, 1.5 g fat (0 g saturated fat), 290 mg sodium, 17 g carbs, 3 g fiber, 5 g sugar, 3 g protein

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Progresso Reduced Sodium Hearty Minestrone

Nutrition per 1 cup serving: 110 calories, 2.5 g fat (0 g saturated fat), 480 mg sodium, 21 g carbs, 4 g fiber, 4 g sugar, 5 g protein

Healthiest Tomato Bisque: Wolfgang Puck Organic Tomato Basil Bisque

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Often a staple pairing with gooey grilled cheese, tomato bisque is certainly a soup of comfort and tradition. Don’t be fooled by Campbell’s new “Slow Kettle Style” offering, which serves up as much sugar as what you’d find in 130 Teddy Graham cookies. Wolfgang Puck’s organic offering contains home-pantry-style ingredients and nutritionals that won’t derail your diet. The same can’t be said for these worst pasta sauces.

Eat This

Wolfgang Puck Organic Tomato Basil Bisque

Nutrition per 1 cup serving: 150 calories, 6 g fat (4 g saturated fat), 590 mg sodium, 21 g carbs, 2 g fiber, 13 g sugar, 2 g protein

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Campbell’s Slow Kettle Style Tomato & Sweet Basil Bisque

Nutrition per 15.5 oz container: 510 calories, 28 g fat (18 g saturated fat, 1 g trans fat), 1,410 mg sodium, 58 g carbs, 4 g fiber, 43 g sugar, 7 g protein

Healthiest Garden Veggie Soup: Progresso Light Vegetable Soup

Because veggies are low-cal and full of hunger-quelling fiber, vegetable soup is one of the most waist-friendly meals around. Not to mention, it’s also chock-full of other beneficial vitamins and nutrients. But vegetarians beware: just because it says “garden vegetable” doesn’t mean it’s solely full of veggies. Campbell’s choice has both chicken broth, chicken fat, and beef fat. Progresso’s option is by far the best canned soup in this round. It’s completely vegetarian and contains fewer carbs and less sugar than Campbell’s offering.

Eat This

Progresso Light Vegetable Soup

Nutrition per 1 cup serving: 90 calories, 0 g fat, 480 mg sodium, 21 g carbs, 4 g fiber, 4 g sugar, 3 g protein

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Campbell’s Chunky Healthy Request Savory Vegetable

Nutrition per 1 cup serving: 110 calories, 0.5 g fat (0 g saturated fat), 410 mg sodium, 22 g carbs, 2 g fiber, 6 g sugar, 3 g protein

Healthiest Black Bean Soup: Pacific Organic Spicy Black Bean and Kale Soup

Looking for some protein without the beef? The beans in these soups deliver big time. But even more so if you’re grabbing a carton of Pacific’s organic as opposed to Amy’s. They both offer options with Eat This-approved ingredients, but Pacific is lower in calories, sodium, and sugar, and higher in protein than their organic comrade. For more meat-free options, check out these best vegetarians sources of protein.

Eat This

Pacific Organic Spicy Black Bean and Kale Soup

Nutrition per 1 cup serving: 120 calories, 0 g fat (0 g saturated fat), 560 mg sodium, 24 g carbs, 5 g fiber, 2 g sugar, 7 g protein

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Amy’s Organic Black Bean Vegetable Soup

Nutrition per 1 cup serving: 140 calories, 1.5 g fat (0 g saturated fat), 620 mg sodium, 26 g carbs, 5 g fiber, 7 g sugar, 6 g protein

Healthiest Chili: Campbell’s Chunky Chili Grilled Steak with Beans

For a hearty soup, look no further than chili. Campbell’s Chunky Grilled Steak with Beans is surprisingly lean and by far the best canned soup you can buy if you want chili; There aren’t many kinds of soup on the shelf that can top a mere 200 calories per serving. One of the ones that can’t is the Steak House Reserve from Stagg, which racks up a solid chunk of your recommended intake of sodium for the day. Not to mention, the can is tinted with caramel color—an additive which may contain an artificial form of phosphorous that’s been shown to leach calcium from our bones. Other foods with this nasty ingredient? Sodas.

Eat This

Campbell’s Chunky Chili Grilled Steak with Beans

Nutrition per 1 cup serving: 200 calories, 3 g fat (1 g saturated fat), 870 mg sodium, 28 g carbs, 7 g fiber, 7 g sugar, 15 g protein

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Stagg Chili Steak House Reserve Chili with Beans

Nutrition per 1 cup serving: 280 calories, 11 g fat (4. 5 g saturated fat, 0.5 g trans fat), 1,160 mg sodium, 26 g carbs, 7 g fiber, 7 g sugar, 20 g protein

Healthiest Bone Broth: Pacific Organic Chicken Bone Broth

Sipping on bone broth is a great way to heal your gut. After animal bones are simmered in water, their collagen turns into a rich broth full of gelatin. “When we ingest it, it acts as an intestinal Band-Aid, protecting and healing the lining of the digestive tract which aids digestion and helps us absorb extra nutrients from the foods we eat,” explains nutritionist Lauren Slayton, MS, RD. Besides the fact that Pacific’s bone broth is lower in calories and sodium than that of Kitchen Basics, we also like their addition of cider vinegar to the broth—which Slayton also recommends. Apple cider vinegar is another ingredient that will further improve your digestion thanks to it containing active enzymes.

Eat This

Pacific Organic Chicken Bone Broth

Nutrition per 1 cup serving: 45 calories, 0. 5 g fat, 90 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 9 g protein

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Kitchen Basics Organic Chicken Bone Broth

Nutrition per 1 cup serving: 50 calories, 0 g fat, 380 mg sodium, 1 g carbs, 0 g fiber, <1 g sugar, 10 g protein

Best Soup On the Go: Campbell’s Healthy Request Chicken & Mini Round Noodles Soup

If you’re grabbing a cup to go, use Campbell’s “Healthy Request” label as your go-to guide. This series of soup choices differs in that they’re lower in blood-pressure-raising sodium. Saving 570 mg of sodium—or about 25 percent of your daily recommended intake of sodium—is definitely worth the extra gram of sugar Campbell’s adds to make up for lost flavor (which only accounts for 2 percent of your recommended intake of added sugars).

Eat This

Campbell’s Healthy Request Chicken & Mini Round Noodles Soup

Nutrition per 1 container: 60 calories, 2 g fat (0. 5 g saturated fat), 410 mg sodium, 8 g carbs, 1 g fiber, 2 g sugar, 3 g protein

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Campbell’s Chicken & Mini Round Noodles Soup

Nutrition per 1 container: 60 calories, 2 g fat (0.5 g saturated fat), 980 mg sodium, 8 g carbs, 2 g fiber, 1 g sugar, 3 g protein

Best Bouillon Cube: Better Than Bouillon Reduced Sodium Chicken Base

If you’ve ever examined a bouillon cube’s ingredient list before, you’ve most likely noticed that salt is often the first ingredient. That really shows in Knorr’s version, as just a half a cube racks up over half a day’s worth of the stuff, leaving you more than parched for a glass of detox water. Not to mention, it’s loaded with five versions of MSG, potentially trans-fat-laden hydrogenated palm oil, caramel color, artificial colors Yellow 5 and 6, as well as TBHQ—a corrosion inhibitor also used in biodiesel. Instead, grab a broth concentrate like that from Better Than Bouillon (bonus points for reduced sodium!). This stock is super-reduced until it’s just a paste-like product that’s packed with flavor. Our pick is made up of real chicken meat with natural juices, spices, only one source of MSG, and colored with turmeric instead of coal-derived artificial colors.

Eat This

Better Than Bouillon Reduced Sodium Chicken Base

Nutrition per 1 tsp (6 grams): 15 calories, 0.5 g fat, 500 mg sodium, 2 g carbs, 0 g fiber, 1 g sugar, 1 g protein

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Knorr Bouillon, Chicken Flavor With Other Natural Flavor

Nutrition per ½ cube (6 grams): 15 calories, 1 g fat (1 g saturated fat), 1,230 mg sodium, <1 g carbs, 0 g protein

Healthiest Vegetable Stock: Kitchen Basics Unsalted Vegetable Cooking Stock

The fact that Kitchen Basics offers an unsalted version almost was enough to earn them first place, but they also have one of the shortest ingredients lists of all brands and their production reflects traditional homecooked methods (i. e. simmering whole vegetables in water). Swanson’s—on the other hand—is a salty broth that’s flavored with the ambiguous ingredient: “spices.”

Eat This

Kitchen Basics Unsalted Vegetable Cooking Stock

Nutrition per 1 cup serving: 25 calories, 0 g fat (0 g saturated fat), 210 mg sodium, 4 g carbs, 0 g fiber, 4 g sugar, 0 g protein

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Swanson’s Certified Organic Vegetarian Vegetable Broth

Nutrition per 1 cup serving: 10 calories, 0 g fat (0 g saturated fat), 530 mg sodium, 2 g carbs, 0 g fiber, 1 g sugar, 0 g protein

Healthiest Beef Stock: Kitchen Basics Original Beef Stock

A staple for French onion soups, beef stock is a tricky product to purchase. That’s because store-bought versions are littered with flavor-enhancing chemicals and not much beef. For example: Knorr’s Beef Stock Concentrate contains inflammatory palm oil, four versions of MSG, sugar, two types of gums, and carcinogen-containing caramel color.

If you don’t have time to make a stock at home (which is your best option), go for Kitchen Basics’ Original Beef Stock, which contains real beef stock rather than just beef flavor, vegetable stock, honey, salt, and spices—much simpler than Knorr’s. Plus, it’s a surprisingly great source of protein!

Eat This

Kitchen Basics Original Beef Stock

Nutrition per 1 cup serving: 25 calories, 0 g fat, 430 mg sodium, 2 g carbs, 0 g fiber, <1 g sugar, 4 g protein

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Knorr Homestyle Beef Stock Concentrate

Nutrition per 1 tsp (9 g): 10 calories, 0.5 g fat (0 g saturated fat), 710 mg sodium, 1 g carbs, 0 g fiber, 0 g sugar, 0 g protein

Healthiest Chicken Broth: Imagine Foods Organic Free-Range Low-Sodium Chicken Broth

When shopping for the best chicken broth, look for low-sodium options so you can adjust the seasoning yourself. Otherwise, you’ll be stuck with an option like College Inn that soars to almost 1,000 milligrams per cup. We also like organic stocks, which use chickens not raised with antibiotics or hormones. Otherwise, look for a short list of ingredients without any MSG, hydrolyzed protein, or yeast extract. College Inn contains two out of the three of these along with a type of trans fat, mono and diglycerides, as well as added sugar (in the form of carrot juice concentrate), vegetable juice concentrates (instead of real vegetables), and xanthan gum.

If you can’t find Imagine, make your soup with Swanson’s Organic Low-Sodium Chicken broth. It’s a taste-tester favorite, but it was just a little too high in sodium for it to take our first spot. Speaking of making your own soup, whip up a bowl of one of these high-protein soups for abs!

Eat This

Imagine Foods Organic Free-Range Low-Sodium Chicken Broth

Nutrition per 1 cup serving: 20 calories, 0. 5 grams fat (0 g saturated fat), 115 mg sodium, 2 grams carbs, 0 g fiber, <1 g sugar, 1 g protein

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Not That!

College Inn Chicken Broth (Can)

Nutrition per 1 cup serving: 5 calories, 0 g fat, 900 mg sodium, 1 g carbs, 0 g fiber, 1 g sugar, 0 g protein

9 Best Canned Soups of 2023

We’ve been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

1

Progresso Reduced Sodium Southwest Style Black Bean and Vegetable

1

Progresso Reduced Sodium Southwest Style Black Bean and Vegetable

$2 at Instacart

Credit: Progresso

Progresso’s line of reduced-sodium soups offers great flavor profiles without added MSG or artificial colors. The Southwest Style variety is hearty and delicious, only containing 120 calories per cup and 2 grams of fat. Plus, there is 450mg sodium per cup and 6 grams of dietary fiber which meets our criteria. Personal note: I used to eat this soup almost every day for lunch when I was on my weight loss journey; it tastes so good, is low-calorie, but is also packed with nutrients and fiber that really helped keep me full and satisfied.

2

Amy’s Organic Soups Lentil Vegetable, Light in Sodium

2

Amy’s Organic Soups Lentil Vegetable, Light in Sodium

$3 at Instacart

Credit: Amy’s

This light in sodium version of Amy’s Lentil Soup cuts the sodium content in half from the regular version. We like that the soup is made from wholesome ingredients, is completely vegan, and only has 270mg sodium per cup (only 450mg sodium per can). This choice is also packed with 7 grams of protein, 4 grams of fiber, and has no added sugar. Just make sure to look for the “light in sodium” banner on the top of the soup, since this and the regular version look quite similar.

3

Campbell’s Well Yes! Lightly Salted Vegetable Noodle Soup

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Campbell’s Well Yes! Lightly Salted Vegetable Noodle Soup

$16 at Instacart

Credit: Campbell’s

Campbell’s Well Yes! Lightly Salted line offers non-GMO soups that have considerably less sodium than the traditional Well Yes! varieties. The cans are non-BPA lined and contain real ingredients. One cup of the lightly salted vegetable noodle soup has only 90 calories (a container has 160 calories), 290mg sodium, 15 grams carbs, and no added sugar. We also like the Lightly Salted Tomato Basil and Lightly Salted Santa Fe varieties.

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4

Campbell’s Well Yes! Butternut Squash & Sweet Potato Sipping Soup

4

Campbell’s Well Yes! Butternut Squash & Sweet Potato Sipping Soup

$2 at Instacart

Credit: Campbell’s

We’re big fans of convenience, so naturally we love the grab-and-go packaging on these sipping soups by Campbell’s Well Yes! line. The best part about a sipping soup is that you don’t need a spoon. All of the sipping soups on this line are non-GMO, contain at least 20% of your daily recommended vegetables, and are also a good source of fiber. The entire 11 ounce container of the Butternut Squash and Sweet Potato variety only has 170 calories, 2. 5 g fat, and no added sugar. The whole container has 590mg sodium, but per cup, it’s only about 430mg which meets our criteria. They also offer a few other flavors we like, including Harvest Carrot & Ginger.

5

Swanson Chicken With Ginger & Turmeric Sipping Bone Broth

5

Swanson Chicken With Ginger & Turmeric Sipping Bone Broth

$2 at Instacart

Credit: Swanson

This new collection of sipping bone broth from Swanson is also packaged in a convenient, microwavable, and sippable cup. We love that 1 container is almost 11 ounces, which is well over 1 cup, but only contains 45 calories and 460mg sodium for the entire container. With no carbs, no sugar, and an impressive 9 grams of protein per container, this makes a great low-calorie snack option. The ginger and turmeric provide a slew of antioxidant benefits in this variety, but the sipping bone broth also comes in Chicken With Lemon and Rosemary.

6

Pacific Foods Organic Southwest Style Chicken Tortilla Soup

6

Pacific Foods Organic Southwest Style Chicken Tortilla Soup

$17 at Instacart

Credit: Pacific Foods

If you’re looking for an organic soup option, Pacific Foods offers this flavorful chicken tortilla soup packed with whole ingredients like black beans, corn, and chili pepper. This isn’t even a reduced sodium variety, but per cup it only has 460mg sodium. Other nutritionals per cup include: 130 calories, 9 grams of protein, 1.5 grams of fat, and 4 grams of fiber. This soup is dairy-free as well, but not completely vegan as it’s made with chicken bone broth.

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7

ALDI Fit & Active Chicken Noodle Chunky Style Soup

7

ALDI Fit & Active Chicken Noodle Chunky Style Soup

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Credit: ALDI

ALDI always delivers on great healthy choices at an affordable price point. Their Fit & Active variety of the Chicken Noodle soup only has 100 calories and 390mg sodium per cup. Plus, it has 6 grams of protein and a whopping 530 mg of potassium per cup which is more potassium than in a banana! We also like that it is low in saturated fat and only has 12 grams of carbs.

8

Health Valley No Salt Added Minestrone Soup

8

Health Valley No Salt Added Minestrone Soup

Now 14% Off

$3 at Instacart

Credit: Health Valley

This Health Valley canned organic minestrone soup is made without any added salt and is also certified by the American Heart Association. Per cup, it’s a pretty low-calorie option with only 100 calories (180 calories per container), 3 grams of protein, and 4 grams of fiber. This variety has only 45mg sodium per cup, and other no-salt added options from Health Valley include Lentil, Vegetable, Tomato, Chicken and Rice, and Chicken Noodle.

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Trader Joe’s Organic Hearty Minestrone Soup

9

Trader Joe’s Organic Hearty Minestrone Soup

Now 71% Off

$4 at traderjoes.com

Credit: Trader Joe’s

If you frequent Trader Joe’s, you’ll want to be sure to pick up the Organic Hearty Minestrone Soup on your next shopping trip. One cup of the soup has only 110 calories, 2.5 grams of fat, no saturated fat or cholesterol, and 5 grams of protein. With only 480 mg sodium per cup, this soup is very flavorful and has a ton of vegetables including carrots, tomatoes, peas, and kale. Plus, it’s 100% USDA Organic.

Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

Low-calorie soups for weight loss: 60 recipes with calories and photos

Proven recipes for low-calorie soups for PP lunches. All soups up to 50 kcal per 100 g. Hot and cold diet soups for weight loss, classic and puree soups – with meat, chicken, fish, legumes, vegetables. All recipes include cooking times and step-by-step photos.

Nettle and sorrel soup is a very unusual dish for many people. The health benefits of nettle are generally underestimated and few people use it in their diet.

Traditional Pho Bo soup came to us from Vietnamese cuisine. The soup contains all the ingredients familiar to us or similar to them: meat, herbs, rice noodles, spicy dressing, lime, hot peppers.

This is a recipe for thick, delicious green borscht with sorrel. It differs from sorrel soup by roasting carrots, which makes borscht more satisfying.

Very easy to prepare tomato paste soup with rice is a hearty and tasty idea for a family dinner.

Lean cabbage soup in the oven is one of the laziest and simplest soup recipes, which cannot be said about their taste.

Light soup with Chinese cabbage and champignons with a delicate taste is suitable for lean, dietary, vegetarian menus and just healthy meals.

Very fragrant, rich, healthy pollock fish soup. I highly recommend it to all fish lovers.

Fragrant turkey and broccoli soup is one of the easiest lunch recipes for adults and children, if the task is to cook something not only tasty, but also healthy.

Vegetable soup with chicken meatballs is perfect for both adults and children.

One of the best soup options for children is, of course, with meatballs.

In the classic fish soup recipe, fish broth is made from one or more types of fish, but the main feature of this dish is the fish head broth.

Cream-Free Spinach Soup Recipe is a great alternative to the usual recipe.

Tomato soup with vegetables and pasta is very light in calories by replacing potatoes with zucchini.

Healthy and low-calorie gazpacho is prepared simply and quickly. This PP gazpacho recipe has no bread, only healthy vegetables, and 27 calories per 100 grams.

Hearty, tasty, full-bodied lunch, which will be appreciated by all households – this is borscht with apples and beets.

Green cabbage soup with sorrel and egg – for lovers of sour soups. An egg, in my opinion, is an ideal addition, but in what form it will go into cabbage soup, here you can already choose from three options.

Shchi is one of the most popular types of soup. They can be boiled both in meat broth and in water.

Chicken kharcho soup with rice according to the classic recipe is probably known to many.

Diet broccoli puree soup fully justifies its name, because after all the calculations we get only 37 calories per 100 grams.

On hot summer days, you want to eat lighter and not very high-calorie food.

I propose to try my version of a very tasty first course for a homemade dinner – borscht with chicken.

Vegetable soups without meat are good because they are low-calorie, healthy, light, tasty and prepared without problems.

Minestrone soup is a wonderful Italian find for cooking seasonal vegetables.

Low-calorie soups, 100 delicious recipes with photos Alimero

Barley soup with vegetables

I discovered pearl barley for the second time. The first was in my youth – I suddenly discovered that barley at a party was magically cooked. And the second – recently, when I tried soup with my daughter. I cooked the soup myself…

Simple summer soup

It’s no coincidence that I called this soup that way. Summer, because it is light and fat-free, without frying, without anything harmful that makes us, our lives, and cooking processes heavier. Well, I’m already tired of snacking on salads…

Korean-style cold cucumber soup…

Korean-style cold cucumber soup is the perfect dish for a summer meal. This unusual, refreshing first course will invigorate you on a hot day, allow you to discover Korean cuisine and cook dishes…

Bean and Mushroom Soup

Bean and Mushroom Soup is a very tasty and satisfying dish.

Since I cook soups without meat (as well as everything else), my main task is to make this dish hearty and rich, and not just from …

Vegetable soup for babies

It would seem that vegetable soup is unusual. But this soup is special. It has every vitamin in its place. The secret of this first meal for babies is that I cook it without water. Name…

Soup with beans and vegetables

Thick and rich soup, almost porridge in its essence. A plate of such a dish includes both the first and the second. In terms of useful substances, it’s just a storehouse of everything useful that the body needs every day …

Vegetarian soup with vegetables and herb…

When I was a student, I lived in a dormitory at the institute. And, as befits poor students, we never had enough money sent by our parents. That’s why we invented a lot of real “stu…

Pumpkin puree soup with parmesan

I really like vegetable soups. And my husband does not understand how this soup is without meat. We have to look for a compromise. This pumpkin soup is one of them. It is very simple and consists of a minimum of ingredients. Harder…

Very light buckwheat soup with chicken…

For a family dinner, I share a recipe for a simple dietary buckwheat soup with chicken liver – a very tasty and healthy dish!

For preparing a very tasty light and at the same time hearty Greek. ..

How to cook chicken soup in 30 minutes . The recipe for making hot chicken soup is very easy, and the aroma is easy to resist…

Healthy pumpkin soup for the whole family…

Today’s weekend soup is a bright and healthy pumpkin soup, which is easy to prepare and is especially relevant in autumn. Pumpkin puree soup is an incredibly versatile dish that is easy to…

This light soup is just the thing…

Yes, when you don’t feel like eating, but you need to, this diet soup recipe is very useful have to. The set of products is very unremarkable, as you can see. But the result will amaze even gourmets.

I like…

Cold Cucumber Soup in 10 minutes

Here is the easiest and easiest summer dinner you will ever cook. The most accessible ingredients, minimum time spent and a wonderful cold cucumber soup already pleases the whole family with its…

Sorrel soup with pumpkin

I cook this soup from almost the last gifts of autumn. It turns out very tasty and is liked by both children and adults.

Nutritionists refer this soup to the category of low-calorie foods, because in …

Light soup with spinach, pasta and cheese…

Today I propose to cook a very simple and quick, but at the same time incredibly tasty and healthy soup with cheese and spinach. I’m sure that such a light and dietary first course will surely have to…

Onion soup with cabbage

Previous successful experience with garlic soup inspired me to new culinary exploits. Now I have a recipe for onion soup.
I’ll make a reservation right away, from traditional French my version is strong …

Rich soup with mushrooms and ca…

Today I am sharing a recipe for a wonderful first course – tender, hearty, warming soup that the whole family will love! In addition, the soup is prepared without meat, so for a lenten dinner…

Delicious pickle with pickled…

Pickled mushroom pickle is a super fast, very tasty, satisfying and rich lean first course for all- all family! Frankly, now I absolutely don’t understand why I didn’t love him in the house . ..

Diet vegetable broth: basic…

Today is the first day of Lent. We offer you to use our basic recipe for lean dietary vegetable broth as a basis for cooking lean soups, sauces and main courses…

A simple and tasty vegetable soup for every… delicious vegetable soup for every day. Such a first course is very versatile, as various mixtures of fresh or…

Cold watermelon soup in 25 minutes

Bright and unusual summer first course of watermelons and fresh vegetables will make the best impression on you. Refreshing taste, incredible aroma, and even a slight piquancy of fresh vegetables will make you…

A simple tomato soup with rice in 30 minutes…

Today we offer to please your family with a light and tasty lunch in 30 minutes. A simple and fragrant tomato soup with rice is cooked without any hassle in 2 ways: traditional and lean, and then on…

Warming puree soup with tomatoes and bo.

..

Hot puree soup is an ideal first course in the cold season. It will help not only to warm up, but also to get enough for several hours. And the soup that we will prepare today is also very healthy -…

Bright spring soup with carrots and dill…

There are only a week and a half left until the end of Lent, but they usually seem to be the most difficult. After all, the body is already tired of prolonged abstinence and may lack some vitamins and useful …

Cold tomato gazpacho in 15 minutes…

Tomato gazpacho is a cold vegetable puree soup, a very popular Spanish dish. With the help of a blender, it is very easy to prepare it at home – 15 minutes and you have a cooling low-calorie first course…

How to cook carbohydrate-free soup -…

I offer a very interesting recipe for a delicious carbohydrate-free soup. It is prepared on a broth with the addition of vegetables – zucchini, tomatoes and carrots. But you can expand this set of products at will…

Fragrant pumpkin soup in 25 minutes

Light and bright pumpkin soup with chicken broth will perfectly fit into your autumn menu. Cooking fragrant, rich, slightly sweet pumpkin puree soup will take you no more than half an hour, and…

Diet chicken soup with zucchini

We offer you and your family to taste the original variation of chicken soup with zucchini. Dietary soup turns out to be very tasty and light due to the addition of fresh zucchini to the broth, cut in the form of …

Cooking a gentle creamy soup of colored…

Italian cuisine is not only very bright, spicy dishes. Among the masterpieces of Italian culinary specialists, we can find a lot of interesting recipes. We can cook them in our kitchen and feel like…

Delicious creamy cheese soup with cauliflower…

Delicious creamy cheese soup with cauliflower – a great warming first course for chilly days. Delicate and fragrant vegetable soup with an intriguing spicy note due to the addition of spicy cheddar cheese…

Watermelon gazpacho is the perfect soup…

Watermelon gazpacho or cold watermelon soup is a quick and easy way to enjoy fresh vegetables and is the perfect first course on a hot summer day. Miracle soup is prepared without using a stove and…

Spicy soup with vegetables and turkey for…

On the agenda today is a thick, warming and spicy soup with vegetables and turkey, which is ideal for a cozy home-cooked lunch especially on cool autumn and winter days. So helpful and…

If I have leftovers after cooking…

This soup recipe, hearty and delicious, started with rolls. I cooked rolls without rules, that is, the way I wanted, but adhering to some rules of Japanese cuisine. I just had a little…

Low Calorie Cheese Soup

A detailed step-by-step description of how to prepare the dish Low Calorie Cheese Soup. Try it, you will not regret it. A detailed step-by-step description of how to cook the Low-calorie cheese dish
Vegetable…

Low calorie Chinese soup

Water 4 l.
Chinese cabbage 500 gr.
Noodles 200 gr.
Champignons 300 gr.
Ginger 50 gr.
Garlic 4 cloves
Soy sauce 80 gr.
Wine vinegar 4 tbsp

Low Calorie Turkey Pepper Soup…

Tomato 3 pcs.
Water 2-2.5 liters.
Dried parsley 3-4 tbsp.
Salt 1 tsp
Vegetable oil 2 tbsp.
Chili pepper 0.25 pcs.
Sweet pepper 1 pc.
Potatoes 3-4 pcs.
Greenery
Onion 1 pc.
Turkey 400 gr.
Garlic…

Low calorie cheese soup

Low calorie cheese soup
Champignon 3-4 pcs.
Carrot 1 pc.
Onion 1 head
Processed cheese 1 pc.
Parsley
cilantro
Ground black pepper

Low-calorie soup

Chicken fillet 250 gr.
Carrot 0.5 tbsp.
Olive oil 2.5 tbsp
Garlic 1 clove
Chicken broth 5 cup
Spinach 150 gr.
Dried marjoram 1.5 tsp
Canned beans 350 gr.
Parmesan 0.25 st.
Basil…

Low calorie cabbage soup with mushrooms

Shchi with mushrooms
Water 2 l.