Nutritionists swear by healthy canned soup brands

When the weather gets cold, everyone wants soup, but not everyone has time to make it. If you’re lacking in culinary motivation, there are plenty of soup options in grocery store aisles, from cans to Tetra Paks to frozen selections. But canned soup doesn’t have the best reputation, especially when it comes to sodium levels.

Pulling our cardigans a little closer and wondering about the possibility of a hot lunch, we consulted nutritionists to see what they think of the soup and what they look for when stocking up for cold days. coming.

First of all, it’s clear that soup is something food experts love. “A good soup makes everything perfect,” says Registered Dietitian Nutritionist Amanda Frankeny. And she’s not averse to having things wrapped up on hand.

“It’s definitely a time saver,” Frankeny said. “During well-planned workdays, when illness strikes, or when a busy fall schedule takes over, sometimes I’m just in the mood to pull some soup out of my pantry.”

During a busy time of year, packaged soup can be a lifesaver. “A lot of people get so distracted with work and end up missing meals,” a dietician said. Vanessa Rissetto. “Having soup on hand can help reduce the burden of preparation and can help stabilize your blood sugar, if you do it right.”

Amy Gorin, Registered Nutritionist and Plant-Inclusive Dietitian, agrees. “Soup is one of the best, easiest and best meals in a pinch,” she says. “You can get a balanced meal – including vegetables, protein and whole grains – all in one dish. And the soup is also hydrating.

The little extra: the soup is “very comforting, especially in the colder months,” said a dietitian nutritionist jerlyn jones. “Soups have the potential to include a variety of healthy ingredients in a single meal, providing different nutrients including vitamins, minerals, protein, fiber and antioxidants,” she noted.

For registered dietitian nutritionist Chelsey Amer, the cozy qualities of the soup make a big difference, especially at this time of year. “It’s such a comforting meal, with tons of nutritional potential, so it’s a winter staple for me,” she said.

Sodium research

The American Heart Association encourages people to limit sodium to no more than 2,300 milligrams per day, as noted by Frankeny. “There are tons of low-sodium soups on the market, and many taste the taste,” she added.

Packaged foods, including soups, make up the bulk of many people’s sodium intake, Jones said. And that can be a concern. “High sodium diets are associated with an increased risk of developing high blood pressure, which is a major cause of stroke and heart disease,” she said.

“When you read the labels, for reference: 5% DV [Daily Value] or less sodium per serving is considered low, and 20% “DV or more sodium per serving is considered high,” Jones explained. “Look for words like ‘no added salt’ and ‘low sodium.’ Your best bets are hearty broth-based soups that are packed with colorful vegetables, whole grains, and beans.

Packaged soups can be high in sodium, so watch carefully. “Many packaged soups are loaded with sodium — sometimes as high as 1,000 milligrams per serving,” one dietitian nutritionist said. Sharon Palm. “That could be almost half of your sodium goal for the day. Also watch out for ingredients that may be less healthy, such as bacon, cream, and cheese.

Make sure it fills up

“If your soup is going to be a meal, make sure it has enough protein and fiber,” Gorin says. Rissetto added, “A tomato soup, while delicious, won’t hold you back, so bean or chicken soups are my favourites.”

“Fat is especially important if soup alone will be your meal,” Amer said. “Fat is digested slowly, so it will keep you full longer.”

Now that you’ve made your choice, feel free to customize your bowl. “If you need more flavor, add your own ingredients, like a splash of citrus juice or zest, vinegar, caramelized vegetables, herbs, or a dollop of tomato paste,” Frankeny says. “If you need to cut down on the salty flavor of an average soup, add water or extra fresh or frozen vegetables to the mix.”

Rissetto said she also adds “dark greens like spinach to the soup for extra fiber, flavor and fullness.”

“Fun and satisfaction are top priorities,” Frankeny said. “Give yourself permission to eat the foods you love, including soup. If health is your priority, you can always find something that will quell your hunger and warm your bones.

Nutritionist favorites

These are the brands recommended by our experts.


Amy’s kitchen

“These soups are my favorite brand,” Jones said. “They are delicious and there are options for everyone. I can buy vegan and plant-based soups or soups that are gluten, dairy, soy or corn free. . I also like to support brands like Amy’s Kitchen because it’s a family business committed to sourcing fresh, organic ingredients from local farmers.


Campbell’s Good Yes!

“I’m a big fan of these soups because they’re an easy way to eat more veggies,” Amer said. “If your pantry is stocked, you’ll always have vegetables available even if you run out of groceries.”

Frankeny’s favorite variety is lightly salted vegetable noodle soup. “If health is your number one priority, this brand from Campbell ticks all the boxes,” she said. “Their food science team and dietitians have done wonders with the canned soup. The box is also BPA free.

Kettle and fire

Kettle and fire

“This is one of my favorite bone broth brands,” Amer said. “Bone broths contain more protein than chicken or beef broth, so they’re great to sip as a snack.”

Pacific foods

Pacific foods

This brand was clearly the favorite of the nutritionists we interviewed. “I really like the low sodium options from Pacific Foods,” Rissetto said. “Chicken, noodles and beans are the two favorites.”

“I enjoy the variety of plant-based soups they offer,” Gorin said. “One of my favorites is the Organic Vegetable Lentil Soup, which provides seven grams of protein and four grams of fiber per serving. It’s a great amount of both nutrients, helping you stay full longer.

Palmer is also a fan. “This is one of my favorite packaged soups, and I always have varieties on my pantry shelf,” she said. “The soups are organic, plant-based, and low in sodium, and they taste really delicious too. … Varieties of split peas or vegetable lentils can be a meal for me.


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