• Top 10 Best Healthy Canned Soups in 2021 (Campbell's, Healthy Choice, and More) 1
  • Top 10 Best Healthy Canned Soups in 2021 (Campbell's, Healthy Choice, and More) 2
  • Top 10 Best Healthy Canned Soups in 2021 (Campbell's, Healthy Choice, and More) 3
  • Top 10 Best Healthy Canned Soups in 2021 (Campbell's, Healthy Choice, and More) 4
  • Top 10 Best Healthy Canned Soups in 2021 (Campbell's, Healthy Choice, and More) 5

Top 10 Best Healthy Canned Soups in 2021 (Campbell's, Healthy Choice, and More)

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 top 10 favorites. Our number one pick is the Organic Black Bean Vegetable Soup from Amy's. It's low in fat and sodium, has no added sugar, and has plenty of fiber and protein for a balanced, filling, and delicious meal. Keep reading to see our other picks! Then check out our buying guide so you know what to look for when choosing a healthy canned soup.

  • Last updated: 05-30-2021
  • 839 views
Table of Contents

Top 10 Best Healthy Canned Soups

Here are our favorite healthy canned soups, including vegan, vegetarian, and omnivore options. We tried to focus on soups that are fairly low in sodium and added sugar, with a good balance of healthy fats, carbohydrates, fiber, and protein.

1

Amy'sOrganic Soups

Black Bean Vegetable Low Fat, 12 pack

$28.44

Amount14.5 oz.
BPA-freeYes
Main ingredientsBlack beans, onions, carrots, corn, potatoes, celery, leeks
Dietary informationVegan, gluten free, dairy free, soy free, tree nut free
Nutrition facts4g fat, 35g carbs, 9g protein, 540mg sodium, 0g added sugars, 7g fiber
2

Campbell'sHealthy Request

Homestyle Chicken Noodle, 12 pack

$17.76

Amount10.5 oz.
BPA-freeYes
Main ingredientsChicken stock, enriched egg noodles, carrots, chicken
Dietary informationNot provided
Nutrition facts1.5g fat, 10g carbs, 3g protein, 410mg sodium, 1g fiber
3

Healthy ChoiceCountry Vegetable

12 pack

$28.70

Amount15 oz.
BPA-freeNot provided
Main ingredientsCarrots, tomato puree, celery, kidney beans, corn, potatoes, tomatoes
Dietary informationMay contain soy
Nutrition facts0.5g fat, 21g carbs, 3g protein, 420mg sodium, <1g added sugars, 4g fiber
4

Amy'sOrganic Soups

Chunky Tomato Bisque, 12 pack

$28.68

Amount14.5 oz.
BPA-freeYes
Main ingredientsTomato puree, diced tomatoes, cream, sugar, onions
Dietary informationGluten free, kosher, soy free, corn free, tree nut free
Nutrition facts4g fat, 22g carbs, 3g protein, 280mg sodium, 8g added sugars, 2g fiber
5

Campbell'sHomestyle Healthy Request

Mexican-Style Chicken Tortilla Soup, 12 pack

$37.47

Amount18.6 oz.
BPA-freeYes
Main ingredientsChicken stock, tomato, chicken, brown rice, corn, peppers, black beans, tortilla chips, cheese
Dietary informationContains milk, may contain wheat
Nutrition facts2.5g fat, 22g carbs, 7g protein, 410mg sodium, 0g added sugars, 3g fiber
6

Health ValleyOrganic Minestrone

12 pack

$41.88

Amount15 oz.
BPA-freeYes
Main ingredientsCelery, carrots, tomatoes, onions, peas, tomato paste, pasta
Dietary informationContains eggs and wheat
Nutrition facts2g fat, 16g carbs, 4g protein, 50mg sodium, 3g fiber
7

Amy'sOrganic Soups

Butternut Squash, 12 pack

$33.66

Amount14.1 oz.
BPA-freeYes
Main ingredientsButternut squash, onions, sugar, flour, safflower and/or sunflower oil
Dietary informationVegan, dairy free, soy free, corn free, tree nut free
Nutrition facts3g fat, 20g carbs, 2g protein, 320mg sodium, 3g added sugars, 1g fiber
8

Amy'sNo Chicken Noodle Soup

12 pack

$31.08

Amount14.1 oz.
BPA-freeYes
Main ingredientsOnions, carrots, celery, tofu, pasta, leeks, hydrolyzed corn and soy protein
Dietary informationVegan, kosher, dairy free, tree nut free
Nutrition facts3.5g fat, 13g carbs, 5g protein, 660mg sodium, 0g added sugars, 2g fiber
9

Campbell'sChunky Healthy Request

Hearty Italian-Style Wedding, 12 pack

$33.55

Amount18.6 oz.
BPA-freeNot provided
Main ingredientsBeef/pork meatballs, carrots, spinach, enriched pasta
Dietary informationNot provided
Nutrition facts3g fat, 18g carbs, 7g protein, 410mg sodium, 1g added sugars, 2g fiber
10

Pacific FoodsOrganic White Bean Kale and Millet Soup

$4.49

Amount17 oz.
BPA-freeYes
Main ingredientsChicken bone broth, navy beans, tomatoes, kale, onions, potatoes, cornstarch, carrots
Dietary informationContains milk
Nutrition facts3g fat, 18g carbs, 10g protein, 430mg sodium, 3g fiber

Compare the Best Healthy Canned Soups

Image
1
Amy's Organic Soups 1

Amy's

2
Campbell's Healthy Request 1

Campbell's

3
Healthy Choice Country Vegetable 1

Healthy Choice

4
Amy's Organic Soups 1

Amy's

5
Campbell's Homestyle Healthy Request 1

Campbell's

6
Health Valley Organic Minestrone 1

Health Valley

7
Amy's Organic Soups 1

Amy's

8
Amy's No Chicken Noodle Soup 1

Amy's

9
Campbell's Chunky Healthy Request 1

Campbell's

10
Pacific Foods Organic White Bean Kale and Millet Soup 1

Pacific Foods

Name

Organic Soups

Healthy Request

Country Vegetable

Organic Soups

Homestyle Healthy Request

Organic Minestrone

Organic Soups

No Chicken Noodle Soup

Chunky Healthy Request

Organic White Bean Kale and Millet Soup

Features

A Hearty, Low-Fat Soup Inspired by a Restaurant in Mexico

A Healthy Twist on a Cold Weather Classic

A Soup Stuffed With Nutritious Veggies

A Creamy Classic That's Sweet and Savory

A High Protein Soup With a Hint of Spice

A Filling Soup for Low-odium Diets

A Silky Squash Soup

A Vegan Chicken Noodle Soup

A Chunky Soup That Makes a Great Meal

A Tasty Bone Broth Soup in a Box

Price$28.44$17.76$28.70$28.68$37.47$41.88$33.66$31.08$33.55$4.49
Amount14.5 oz.10.5 oz.15 oz.14.5 oz.18.6 oz.15 oz.14.1 oz.14.1 oz.18.6 oz.17 oz.
BPA-freeYesYesNot providedYesYesYesYesYesNot providedYes
Main ingredientsBlack beans, onions, carrots, corn, potatoes, celery, leeks Chicken stock, enriched egg noodles, carrots, chickenCarrots, tomato puree, celery, kidney beans, corn, potatoes, tomatoesTomato puree, diced tomatoes, cream, sugar, onionsChicken stock, tomato, chicken, brown rice, corn, peppers, black beans, tortilla chips, cheeseCelery, carrots, tomatoes, onions, peas, tomato paste, pastaButternut squash, onions, sugar, flour, safflower and/or sunflower oilOnions, carrots, celery, tofu, pasta, leeks, hydrolyzed corn and soy proteinBeef/pork meatballs, carrots, spinach, enriched pastaChicken bone broth, navy beans, tomatoes, kale, onions, potatoes, cornstarch, carrots
Dietary informationVegan, gluten free, dairy free, soy free, tree nut freeNot providedMay contain soyGluten free, kosher, soy free, corn free, tree nut freeContains milk, may contain wheatContains eggs and wheatVegan, dairy free, soy free, corn free, tree nut freeVegan, kosher, dairy free, tree nut freeNot providedContains milk
Nutrition facts4g fat, 35g carbs, 9g protein, 540mg sodium, 0g added sugars, 7g fiber1.5g fat, 10g carbs, 3g protein, 410mg sodium, 1g fiber0.5g fat, 21g carbs, 3g protein, 420mg sodium, <1g added sugars, 4g fiber4g fat, 22g carbs, 3g protein, 280mg sodium, 8g added sugars, 2g fiber2.5g fat, 22g carbs, 7g protein, 410mg sodium, 0g added sugars, 3g fiber2g fat, 16g carbs, 4g protein, 50mg sodium, 3g fiber3g fat, 20g carbs, 2g protein, 320mg sodium, 3g added sugars, 1g fiber3.5g fat, 13g carbs, 5g protein, 660mg sodium, 0g added sugars, 2g fiber3g fat, 18g carbs, 7g protein, 410mg sodium, 1g added sugars, 2g fiber3g fat, 18g carbs, 10g protein, 430mg sodium, 3g fiber
Link

How to Choose a Healthy Canned Soup - Buying Guide

When buying a canned soup, take a look at the nutrition label. This will provide an overview of the essential nutrients the soup contains, as well as allow you to spot any potential unhealthy additions. Nutrition labels can be confusing, so we've highlighted the most important things to look for below.

Balance Carbs, Fat, and Protein

With any healthy meal, it’s important to have a good balance of carbohydrates, fat, and protein, the three macronutrients that give our bodies energy and help them function correctly. 


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.

Carbohydrates are the Body’s Main Source of Energy

Carbohydrates are the Body’s Main Source of Energy

Carbohydrates provide important fuel for the brain, central nervous system, and muscles. There are two types of carbohydrates: simple and complex. Simple carbs are broken down into sugar and absorbed quickly, which can cause spikes in blood sugar. In soups, you’ll mostly see simple carbs in the form of added sugar or pasta.


Complex carbs are slow-burning. They take longer for your system to break down and can result in more even, longer-lasting energy. In addition to being a better source of energy, complex carbs are often found in foods that contain important vitamins, minerals, and nutrients. 


When looking for a healthy soup, look for one containing complex carbs rather than simple carbs. Some examples of foods to look for are beans, legumes, whole grains, and vegetables.

Fat is Essential for Energy and Cell Growth

Fat is Essential for Energy and Cell Growth

Although many of us assume less fat is better, it’s actually a necessary nutrient for maintaining a healthy and well-functioning body. In addition to being a major source of energy, fat is essential for blood clotting, muscle movement, and cell membranes. 


Fat also protects your vital organs and helps absorb certain necessary fat-soluble vitamins, like A, D, E, and K. In canned soups, sources of fat may be meat, dairy, oil, and butter


However, not all fats are created equal. A general rule is to avoid trans fats and saturated fats, and look for foods with 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.

Protein is the Building Block of Life

Protein is the Building Block of Life

Protein is found everywhere in your body, including in your hair, nails, muscles, and blood. It plays a role in many important life functions, including transporting molecules throughout the body, repairing cells, protecting the body from viruses and bacteria, and promoting proper growth and development. 


Protein also contributes to satiety, helping you feel satisfied and full after a meal. Animal products like chicken, seafood, beef, eggs, milk, and cheese all contain protein, but there are plenty of vegan protein sources too!


For plant-based protein, look for beans, legumes, and grains like quinoa, whole wheat pasta, wild rice, and millet.

Look for Low-Sodium Canned Soups

Look for Low-Sodium Canned Soups

According to the Centers for Disease Control and Prevention (CDC), eating too much sodium can put Americans at risk of high blood pressure, heart disease, and stroke. 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 in large amounts because it is cheaper than other ingredients that improve flavor. For a healthy alternative, look for low sodium options and aim for less than 400 milligrams per serving.

Watch Out for Added Sugars

Watch Out for Added Sugars

Even though they’re savory, canned soups can be a surprising source of added sugar. While sugar can make things taste great, it’s not so great for our bodies; it doesn't provide nutrients but is just empty calories. 


The American Heart Association recommends that women limit their sugar intake to about 25 grams per day, and men limit their sugar intake to about 36 grams per day. Some soup will contain sugar that occurs naturally in fruits and vegetables, which is generally okay since that sugar is paired with vitamins and fiber. 


Nutrition labels will break down the sugar content into "total sugars," which is the total amount of sugar from all ingredients, and "added sugars," which is the sugar from additional sweeteners. Look for soups with no added sugar or added sugar below four grams per serving.

Search for Fiber to Keep You Full

Search for Fiber to Keep You Full

Fiber is an important component of a healthy diet that should not be overlooked! In addition to helping maintain bowel health, fiber can also help lower cholesterol and control blood sugar. Fiber also contributes to fullness, helping you feel satisfied after eating.


Soups that contain vegetables and plant-based proteins like beans and legumes are an excellent source of fiber, with the added bonus of essential vitamins and minerals. Look for soups like minestrone, garden vegetable, split pea, lentil, and black bean.

Educate Yourself About BPA

Educate Yourself About BPA

BPA is an industrial chemical that is sometimes used in the lining of cans and can seep into the food inside. The FDA maintains that BPA is safe because the levels we are exposed to are low. Some studies found that BPA can affect the reproductive systems in animals, but we still don't know about its effects on humans.


If you prefer to avoid BPA, look for BPA-free cans or soup packaged in cartons. Typically, brands will clearly label their cans as BPA-free.

Make Canned Soups Healthier With Add-Ins

Make Canned Soups Healthier With Add-Ins

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’s 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 decadent, try adding milk to broth-based soups for a creamier taste and extra calcium.


And don't forget the toppings! Drizzle your soup with olive oil, yogurt, or sour cream. Sprinkle on some cheese, fresh herbs, nuts, and even dried fruit. Or heighten the flavors with extra spices or a squeeze of citrus.

Keep Your Body Happy and Healthy With More Nutritious Foods

Keep Your Body Happy and Healthy With More Nutritious Foods

You don't have to sacrifice health for flavor! Check out more of our favorite healthy and delicious foods.

Summary

We love canned soup because it's quick, easy, and endlessly customizable. Have it as a side dish or entree. Eat it with a grilled cheese sandwich. Get fancy with additional toppings like croutons, nuts, sour cream, herbs and spices. 


Whatever way you eat it, making an effort to choose a healthy canned soup will help your mind and body feel their best. Look for a balance of healthy fats, carbs, and protein, and stay away from high sodium and sugar. A quick glance at the nutrition label is never a bad thing!


Author: Melissa Jong


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