Dietitian-Approved: The Best Store-Bought Soups for a Healthy Meal

Navigating the grocery store aisles can feel like a minefield, especially when you’re trying to make healthy choices. Soup, often touted as a comforting and convenient meal, is no exception. While homemade soup is undoubtedly a nutritious option, sometimes time constraints or sheer convenience call for a store-bought alternative. But with so many options available, how do you choose the best store-bought soup that aligns with your health goals? As a registered dietitian, I’m here to guide you through the process, highlighting key factors to consider and recommending some of my top picks.

Why Choose Store-Bought Soup?

Before diving into specific recommendations, let’s address the appeal of store-bought soup:

* **Convenience:** The most obvious benefit. Pre-made soup eliminates the need for extensive chopping, simmering, and cleaning, making it a quick and easy meal option.
* **Variety:** Store-bought soups offer a wide array of flavors and ingredients, from classic chicken noodle to exotic lentil curry, allowing you to explore different cuisines and satisfy various cravings.
* **Affordability:** Depending on the ingredients and brands, store-bought soup can be a cost-effective way to enjoy a nutritious meal, especially when compared to eating out.
* **Shelf-Stable Options:** Canned and boxed soups offer extended shelf life, making them ideal pantry staples for those busy days when cooking from scratch feels impossible.

What to Look for in a Healthy Store-Bought Soup: The Dietitian’s Checklist

Not all store-bought soups are created equal. To make informed choices, consider the following factors when evaluating different options:

* **Sodium Content:** This is arguably the most critical aspect. Many store-bought soups are loaded with sodium, often exceeding the recommended daily intake in a single serving. Aim for soups with less than 480mg of sodium per serving. Look for “low sodium” or “reduced sodium” options, but be sure to check the label, as these may still contain a significant amount.
* **Ingredient Quality:** Scrutinize the ingredient list. Prioritize soups with recognizable, whole-food ingredients like vegetables, lean protein (chicken, beans, lentils), and whole grains. Avoid soups with excessive amounts of processed ingredients, artificial flavors, and preservatives.
* **Fiber Content:** Fiber is essential for digestive health, satiety, and blood sugar control. Choose soups that are rich in fiber, typically found in beans, lentils, and vegetables. Aim for at least 3 grams of fiber per serving.
* **Protein Content:** Protein is crucial for building and repairing tissues, as well as promoting feelings of fullness. Look for soups that contain a good source of protein, such as beans, lentils, chicken, or tofu. Aim for at least 7 grams of protein per serving.
* **Fat Content:** While healthy fats are important, be mindful of the type and amount of fat in your soup. Avoid soups with excessive amounts of saturated or trans fats. Opt for soups that contain healthy fats from sources like olive oil or avocado.
* **Added Sugars:** Some soups, especially creamy varieties or tomato-based soups, may contain added sugars. Check the nutrition label and choose soups with minimal added sugars.
* **Serving Size:** Pay close attention to the serving size listed on the nutrition label. It’s easy to underestimate how much you’re actually consuming, which can significantly impact your intake of sodium, calories, and other nutrients.

Dietitian-Recommended Store-Bought Soups

Based on the criteria outlined above, here are some of my top recommendations for healthy and delicious store-bought soups:

**Note:** *Ingredient lists and nutritional information can vary, so always double-check the labels before purchasing.*

1. **Amy’s Organic Soups:** Amy’s offers a wide variety of organic and vegetarian soups that are generally lower in sodium than many other brands. Their lentil soup, black bean soup, and minestrone soup are all excellent choices. Look for the “low sodium” versions whenever possible.

* **Example: Amy’s Organic Low Sodium Lentil Soup**
* **Ingredients:** Organic lentils, water, organic onions, organic carrots, organic celery, organic tomato puree, organic olive oil, sea salt, organic garlic, organic spices.
* **Nutritional Highlights (per serving):** Approximately 140 calories, 1g fat, 2g fiber, 7g protein, and less than 200mg sodium (check the label for specific values).
* **Why it’s a good choice:** High in fiber and protein, low in sodium, and made with simple, organic ingredients.
* **Serving Suggestions:** Enjoy it as a light lunch with a side salad or a whole-grain roll.

2. **Pacific Foods Organic Soups:** Pacific Foods specializes in organic broths and soups. Their creamy tomato soup, butternut squash soup, and chicken noodle soup are popular choices, but be mindful of the sodium content, particularly in the non-organic varieties. The organic versions tend to be lower.

* **Example: Pacific Foods Organic Creamy Tomato Soup (Reduced Sodium)**
* **Ingredients:** Organic tomato puree (water, organic tomato paste), organic cane sugar, organic rice flour, organic high oleic sunflower oil, sea salt, organic onion powder, organic garlic powder, organic spice.
* **Nutritional Highlights (per serving):** Approximately 120 calories, 5g fat, 1g fiber, 1g protein, around 300mg sodium (check the label for specific values). The sodium can still be high, so compare it to other options
* **Why it’s a good choice:** Good flavor, organic ingredients. Watch out for the added sugar and moderately high sodium.
* **Serving Suggestions:** Pair it with a grilled cheese sandwich made with whole-grain bread and low-fat cheese for a comforting and balanced meal. The calcium boost will be great, too.

3. **Progresso Light Soups:** Progresso offers a line of “Light” soups that are generally lower in calories and fat than their regular soups. Look for options like their lentil soup, chicken noodle soup, or tomato basil soup. However, be vigilant about sodium content, as it can still be quite high, even in the “Light” varieties. Read the label very carefully.

* **Example: Progresso Light Chicken Noodle Soup**
* **Ingredients:** Chicken broth, cooked enriched egg noodles (wheat flour, egg whites, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), chicken meat, carrots, celery, modified food starch, water, salt, potassium chloride, chicken fat, dextrose, parsley, onion powder, soy protein isolate, sodium phosphate, xanthan gum, spice, flavoring, beta carotene (color).
* **Nutritional Highlights (per serving):** Approximately 60 calories, 1.5g fat, 1g fiber, 6g protein, approximately 410mg sodium (check the label). The sodium content may vary
* **Why it’s a good choice:** Low in calories and fat, decent source of protein. Watch the sodium content.
* **Serving Suggestions:** Add a side of steamed green beans or a small salad to boost the fiber and micronutrient content of your meal. Crackers are tempting, but try to avoid the extra sodium!

4. **Healthy Choice Soups:** Healthy Choice offers a range of soups that are designed to be lower in calories and fat. Look for options like their chicken vegetable soup, beef with vegetables soup, or garden vegetable soup. As with Progresso, pay close attention to the sodium content.

* **Example: Healthy Choice Chicken Vegetable Soup**
* **Ingredients:** Chicken broth, cooked enriched pasta (water, durum wheat semolina, wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), carrots, cooked white meat chicken, celery, green beans, tomatoes, peas, modified food starch, water, corn, contains 2% or less of: salt, sugar, chicken fat, onion powder, spices, potassium chloride, yeast extract, disodium inosinate, disodium guanylate, natural flavor, garlic powder.
* **Nutritional Highlights (per serving):** Approximately 90 calories, 1.5g fat, 2g fiber, 8g protein, approximately 500mg sodium (check the label). The sodium content is high
* **Why it’s a good choice:** Relatively low in calories and fat, a good source of protein. The high sodium content is a major concern.
* **Serving Suggestions:** Add a handful of spinach to the soup for an extra boost of nutrients and fiber. Reduce sodium intake by adding no-salt-added seasonings, such as pepper flakes.

5. **Imagine Organic Soups:** Another brand offering organic options. Imagine offers a variety of creamy and flavorful soups like creamy tomato, butternut squash, and potato leek. Pay attention to the sugar and sodium content as the creamy nature of these soups tends to make them higher in both compared to other varieties.

* **Example: Imagine Organic Creamy Tomato Soup**
* **Ingredients:** Organic tomato puree (water, organic tomato paste), organic evaporated cane sugar, organic rice flour, organic sunflower oil, sea salt, organic onion powder, organic garlic powder, organic spice.
* **Nutritional Highlights (per serving):** Approximately 130 calories, 5g fat, 1g fiber, 1g protein, 380mg sodium (check the label).
* **Why it’s a good choice:** Great tomato flavor, organic ingredients, although sodium and sugar levels are concerns.
* **Serving Suggestions:** Pairs well with a grilled cheese or crusty bread. Monitor portion sizes due to sugar and sodium levels.

6. **Dr. McDougall’s Right Foods Soups:** These are often available in cups, making them great for on-the-go. These soups are plant-based, vegan, and lower in sodium compared to other store-bought varieties. They focus on whole, unprocessed ingredients. They are a great choice for a quick and healthy meal.

* **Example: Dr. McDougall’s Right Foods Black Bean Soup**
* **Ingredients:** Black beans, corn, tomatoes, onions, green bell peppers, spices.
* **Nutritional Highlights (per serving):** Around 170 calories, very little fat, high in fiber and protein, and less than 300mg of sodium per serving (verify on label).
* **Why it’s a good choice:** Plant-based, high in fiber and protein, and typically lower in sodium than other brands.
* **Serving Suggestions:** Great as is, or add a squeeze of lime and a sprinkle of cilantro for extra flavor.

7. **Boxed Broths (as a Base):** Consider using low-sodium boxed broths (chicken, vegetable, or beef) as a base for your own soup creations. You can then add your own vegetables, beans, lentils, and lean protein to create a customized and healthy soup. This gives you complete control over the ingredients and sodium content. It requires more effort, but it’s the best of both worlds. Brands like Swanson and Kitchen Basics offer low-sodium options.

Tips for Making Store-Bought Soup Healthier

Even if you choose a relatively healthy store-bought soup, there are still ways to enhance its nutritional value and further reduce its sodium content:

* **Add Fresh Vegetables:** Boost the fiber and vitamin content by adding chopped vegetables like spinach, kale, carrots, celery, or broccoli to your soup.
* **Increase Protein:** Add cooked chicken, beans, lentils, or tofu to increase the protein content and make your soup more satisfying.
* **Dilute with Water or Low-Sodium Broth:** Reduce the sodium content by diluting the soup with water or low-sodium broth. This will also increase the volume of your meal, helping you feel fuller.
* **Season with Herbs and Spices:** Enhance the flavor of your soup with fresh or dried herbs and spices. This can help you reduce your reliance on salt.
* **Add a Squeeze of Lemon or Lime:** A squeeze of lemon or lime juice can brighten the flavor of your soup and add a boost of vitamin C.
* **Top with a Dollop of Plain Yogurt or Avocado:** Add a dollop of plain yogurt or mashed avocado for a creamy texture and a boost of healthy fats and probiotics (in the case of yogurt).
* **Pair with a Healthy Side:** Complement your soup with a side of whole-grain bread, a salad, or a serving of fruit to create a balanced and nutritious meal. When adding bread, choose low-sodium bread alternatives.

Decoding Soup Labels: A Step-by-Step Guide

Learning to read and interpret nutrition labels is crucial for making informed choices about store-bought soup. Here’s a step-by-step guide:

1. **Serving Size:** Always start by checking the serving size listed on the label. The nutritional information provided is based on that specific serving size. If you consume more than one serving, you’ll need to multiply the values accordingly.
2. **Calories:** The calorie count indicates the total energy provided by one serving of the soup.
3. **Total Fat:** Pay attention to the amount of total fat, saturated fat, and trans fat. Aim for soups that are low in saturated and trans fats.
4. **Cholesterol:** Cholesterol intake should be limited as part of a healthy diet.
5. **Sodium:** This is one of the most important factors to consider when choosing store-bought soup. Aim for soups with less than 480mg of sodium per serving.
6. **Total Carbohydrate:** This includes dietary fiber, sugars, and other carbohydrates. Pay attention to the fiber content, as higher fiber soups are generally more nutritious.
7. **Dietary Fiber:** Aim for soups with at least 3 grams of fiber per serving.
8. **Sugars:** Check the amount of added sugars, as some soups can be surprisingly high in sugar.
9. **Protein:** Look for soups that contain a good source of protein, such as beans, lentils, chicken, or tofu. Aim for at least 7 grams of protein per serving.
10. **Vitamins and Minerals:** Check the percentage daily value (%DV) for vitamins and minerals like vitamin A, vitamin C, iron, and calcium. These nutrients contribute to overall health and well-being.
11. **Ingredients List:** Review the ingredient list to ensure that the soup contains recognizable, whole-food ingredients and minimal processed ingredients, artificial flavors, and preservatives. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the soup.

Beyond the Basics: Considering Dietary Restrictions and Preferences

When choosing store-bought soup, it’s also important to consider any dietary restrictions or preferences you may have:

* **Vegetarian/Vegan:** Look for soups that are specifically labeled as vegetarian or vegan. Check the ingredient list carefully to ensure that they do not contain any animal products, such as meat, poultry, fish, dairy, or eggs.
* **Gluten-Free:** If you have celiac disease or gluten sensitivity, choose soups that are certified gluten-free. Be aware that some soups may contain wheat flour or other gluten-containing ingredients.
* **Low-Carb/Keto:** If you’re following a low-carb or ketogenic diet, opt for soups that are low in carbohydrates and sugars. Creamy soups made with heavy cream may be a good option, but be mindful of the fat content.
* **Allergies:** Always check the ingredient list carefully for any allergens you may be sensitive to, such as peanuts, tree nuts, soy, dairy, or shellfish.

The Bottom Line: Making Informed Choices for a Healthy Meal

Store-bought soup can be a convenient and nutritious meal option when chosen wisely. By paying attention to factors like sodium content, ingredient quality, fiber content, and protein content, you can select soups that align with your health goals and dietary preferences. Remember to read nutrition labels carefully, add fresh ingredients to boost the nutritional value, and pair your soup with a healthy side for a balanced and satisfying meal. With a little bit of knowledge and planning, you can confidently navigate the soup aisle and enjoy a healthy and delicious meal anytime.

Choosing the right store-bought soup is not just about convenience; it’s about making informed decisions that contribute to your overall well-being. By following these dietitian-approved tips and recommendations, you can transform a simple bowl of soup into a nourishing and satisfying meal.

**Disclaimer:** *The information provided in this article is intended for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional or registered dietitian for personalized advice regarding your specific health needs and dietary requirements.*