Canned soup can be a healthy addition to your diet as long as it's not high in sodium.
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Like many canned foods, canned soup can be a healthy addition to your diet. Most Americans need to eat more veggies, and canned soup is an affordable staple that can help you meet your nutritional goals. Not to mention, some canned soup options are great sources of protein.
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Canned soup is also a great food to eat if you're feeling sick or just need to put together a quick meal, just make sure you read the nutrition label.
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Nutrition in Canned Soup
Some canned soup varieties will give you important nutrients thanks to the veggies and protein-rich foods they're made with. Plus, many canned soups fall below 400 calories per can, making them great for quick, nutritious meals.
For example, a can (which is the serving size) of Amy's Organic Lentil Vegetable Soup ($48.24 for 12 cans, Amazon) gives has 270 calories, 11 grams of tissue-building protein and 8 grams of satiating fiber — a nutrient we should all be eating more of, according to the USDA.
You'll also get an impressive 25 percent of your daily needs for iron and 15 percent of your daily needs for potassium.
Lean proteins like beans, pulses and lean meats like chicken and turkey along with hearty vegetables make healthy canned soup options.
When Canned Soup Isn't Healthy
Not all canned soup can be considered healthy. One of the biggest concerns about canned soup is the sodium.
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Sodium in Canned Soup
Many canned soup products are made with high amounts of sodium, which is used to improve the taste of the soup. Despite adding flavor, too much sodium isn't good for your health.
A serving of Canned Cream of Mushroom Soup, for example, can have as much as 843 milligrams of sodium, which is 37 percent of the daily recommended amount of 2,300 milligrams in a day, per the USDA.
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Taking in too much sodium from processed foods like canned soup contributes to high rates of high blood pressure, heart attack and stroke, according to the CDC.
Warning
Certain canned soup products can be high in sodium and should be eaten in moderation. Adults should aim to limit sodium in their diet to no more than 2,300 milligrams per day, per the USDA.
If you have high blood pressure, diabetes, kidney disease or you're at a higher risk for heart disease, you may want to limit sodium even further to 1,500 milligrams per day, according to the American Heart Association (AHA).
Choosing Healthy Canned Soup
When you're shopping for canned soup, make sure to read your labels.
1. Check the Sodium
To keep it healthy, opt for canned soup with less than 600 milligrams of sodium per serving, which is the upper limit set by the FDA for a meal or dish to be labeled "healthy," per the CDC.
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Ideally, though, you'll probably want to search for one with even less sodium. Look for the low-sodium or "no salt added" wording on your canned soup labels.
2. Go for Protein
Eating enough protein can help keep you full for longer, not to mention, it supports your body's tissues as you age.
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3. A Note on BPA
BPA, a chemical used in cans, is a concern for many people when it comes to canned soup. Some research has shown that BPA can seep into food or beverages from containers that are made with.
BPA exposure has been tied to effects on hormone production, blood pressure, type 2 diabetes risk and heart disease risk, per the Mayo Clinic. That said, the U.S. Food and Drug Administration (FDA) maintains that the very small amount of BPA that occurs in foods is likely safe based on a large body of research.
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If you're worried about the BPA in canned soup, choose brands that offer BPA-free packaging, which you can look for on the product label or manufacturer's website.
You can also look for soups packaged in Tetra Pak, a type of carton made from cardboard, PET plastic or aluminum.
Canned foods typically get a bad rap for being too processed or high in sodium, but canned soups can be a nutritious source of vegetables and lean protein. While a can of soup doesn't scream "satisfying meal," with a few key additions, you can hack a can of soup into a meal that hits the spot.
Canned foods typically get a bad rap for being too processed or high in sodium, but canned soups can be a nutritious source of vegetables and lean protein. While a can of soup doesn't scream "satisfying meal," with a few key additions, you can hack a can of soup into a meal that hits the spot.
Here's why: Canned soups are often loaded with sodium, extra fat, and calories. Healthline warns canned soups use a lot of thickeners — like corn starch, heavy cream, egg yolks, and full-fat milk — which can be problematic due to the added calories and saturated fats, the latter of which can be linked to heart disease.
It's probably surprising to see a canned soup with pasta on our "healthiest" list, but check out the ingredients. This Progresso soup meets many of the nutritionist-approved guidelines. It's soy-free and packed with fiber-heavy tomatoes, zucchini, carrots, and onions.
One primary drawback to eating Campbell's soup is the high sodium content most of the varieties contain. Too much sodium increases your risk of heart attack and stroke. The tomato soup, for example, contains 480 milligrams of sodium per serving.
It's a strategy that works for the canned variety too: For some added vibrancy (and, sure, health!) wilt in a few handfuls of fresh or frozen kale, spinach, or Swiss chard. Frozen peas and leftover roasted broccoli or sweet potatoes are also welcome at the party.
And Walsh agrees, “Clam chowder is one of the worst soups a person can eat. It's high in fat, calories and sodium.” There is 180 calories in a cup of clam chowder. The macronutrient breakdown in a cup of clam chowder is 20 grams of carbohydrates, 8 grams of fat and 6 grams of protein.
However, canned soups are high in sodium. Canned and packaged broths and stocks may contain similar amounts. This means they can elevate your blood pressure. One can of tomato soup contains 1,110 mg of sodium, while a can of chicken and vegetable soup contains 2,140 mg .
While easy to prepare, canned soups, and often packaged stocks, and broths are high in sodium, meaning they are generally viewed as bad foods for high blood pressure. For example, a typical can of vegetable or chicken soup may contain a total of 2,140mgs of sodium.
Most shelf-stable foods are safe indefinitely. In fact, canned goods will last for years, as long as the can itself is in good condition (no rust, dents, or swelling).
Some canned foods can be high in salt. While this does not pose a health risk for most people, it may be problematic for some, such as those with high blood pressure. They may also contain added sugar, which can have harmful effects.
Canned soups can be teeming with sodium (salt). Some contain well over half your recommended daily sodium limit of 2000mg, which can lead to high blood pressure. To stay safe, make your goal no more than 700mg sodium per serve.
More surprising to some will be what is included in the 3% of calories that the average person eats from “other ultra-processed foods”. This includes baked beans, tinned soups, meat alternatives, soy and drinks used as dairy milk substitutes.
A warm bowl of soup can hit the spot on a cold day. It can also be a healthy way to start off a meal because it tends to be high in vegetables, filling and low in energy density. Homemade soup is a better choice than canned soup, however, because canned soup often contains the chemical BPA and is high in sodium.
It's not safe to heat canned food in the can. Heating steel cans could release chromium and nickel. You could be exposed to BPAs from the plastic lining inside of the can, as well. An unopened can might explode if you heat food items on a stove top.
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