The 10 Healthiest Canned Soups Dietitians Swear By
Canned soups are a pantry staple for many busy home cooks. They provide a quick and convenient meal or snack that can be enjoyed on its own or as a recipe starter. However, most canned soups have a reputation for being high in sodium and lacking in nutrients. Thankfully, not all canned soups are created equal.
We asked registered dietitians to rank the healthiest canned soup options. The nutritionists we spoke to recommended looking for vegetables, whole grains, legumes, and lean proteins, like black beans and lentils, with a focus on low-sodium soups.
Additionally, soups that contain an ample serving of nutrient-rich ingredients like tomatoes, potatoes, butternut squash, carrots, and barley make for the best picks.
All of these healthy canned soup options are delicious yet lower in fat and sodium than other brands, proving it’s possible to grab an emergency can of soup that is still relatively wholesome.
These are the healthiest canned soup options, according to Registered Dietitians.
Amy’s Organic Low-Sodium Lentil Vegetable Soup
Amy’s Organic Low Sodium Lentil Vegetable Soup is one the healthiest canned soups because it’s made with non-GMO, organic ingredients, is low in sodium, and is a great source of protein and fiber. With 11 grams of plant-based protein and 8 grams of fiber in one can, this lentil vegetable soup is filling and nutritious.
Julie Pace, RDN, LD, Plant-focused functional dietitian nutritionist and owner of Core Nutrition Health+Wellness
Progresso Protein Soups
Ready in just minutes, these new vegetarian soups from Progresso are a simple and comforting way to uplevel lunch or dinner and stay on track with your protein goals. With more than 15g of protein per can, the new protein soups are available in 4 exciting flavors offering a ½ cup of vegetables per can.
Try the Southwest-Style Bean Soup with 20g of protein, the Italian-Style Beans and Pasta, 19 g of protein, Mediterranean-Style Lentil soup with 24 g of protein or the Chickpea and Noodle, with 17 g of protein per serving.
Alex Caspero MA, RD, Dietitian at Delish Knowledge and Plant-Based Juniors
Rao’s Lentil Soup
I love to recommend Rao’s Lentil Soup as a delicious, fiber-packed option that will keep you full for hours! It can be challenging to find a canned (or in this case, jarred soup) that is both high in filling protein and fiber. Many store-bought soups are lacking in these departments, and Rao’s Lentil Soup has 260 calories, 2 g of fiber, and 11 g of protein per jar.
Caroline Thomason, RD CDCES is a Washington, DC-based dietitian
Amy’s Organic Quinoa, Kale & Red Lentil Soup
This delicious soup shows how nourishing plant-based eating can truly be. Packed with the goodness of organic red lentils, kale, quinoa, and a medley of wholesome veggies, it’s a blend of flavors and nutrition in every spoonful.
Plus, it’s thick and hearty, like a comforting stew, making it a truly satisfying meal. It carries the labels of vegan, gluten-free, dairy-free, soy-free, corn-free, tree nut-free, and kosher certified, making it a great choice for those seeking both taste and dietary needs.
Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition
Amy’s Light in Sodium Organic Split Pea Soup
On a cold day, I love a warm cup of soup that fills me up. Just one cup of this soup offers a good source of satiating protein and fiber: 7 grams of plant-based protein and 5 grams of fiber. Plus, this soup has much less sodium than many other canned soups, with just 310 milligrams per cup, at just 13 percent of the daily value. Pair it with avocado toast for a complete and delicious meal.
Diets high in excess sodium are associated with high blood pressure, making this split pea soup a healthy choice. It’s also low in saturated fat, a nutrient that is also associated with elevated cholesterol levels and increases the risk of heart disease.
Amy Gorin, MS, RDN, Inclusive Plant-Based Media Dietitian, CEO, Plant Based with Amy, CEO, Master the Media
Pacific Foods Organic Spicy Black Bean and Kale Soup
If you’re looking for a comfort food option with a little kick, I’m a fan of Pacific Foods Organic Spicy Black Bean and Kale soup. One cup provides a good amount of filling protein and fiber: 7 grams of vegetarian protein and 6 grams of fiber. I also like that you get a dose of other nutrients, including 10 percent of the daily value for iron and potassium.
Amy Gorin, MS, RDN, Inclusive Plant-Based Media Dietitian, CEO, Plant Based with Amy, CEO, Master the Media
Kettle & Fire’s Chicken Noodle Soup
Kettle & Fire’s Chicken Noodle Soup made with Bone Broth is a healthy option for several reasons. Firstly, it is made with bone broth, which is a nutrient-dense food that is rich in collagen, protein, and minerals such as calcium and magnesium. It can help support joint health, improve digestion, and boost the immune system.
Secondly, each serving of the soup contains about 11 grams of protein, which can help build and repair tissues and regulate blood sugar levels. Additionally, the soup is made with organic vegetables and is free of pesticides and other harmful chemicals.
Overall, Kettle & Fire’s Chicken Noodle Soup made with Bone Broth is a healthy and flavorful option that is high in protein, and nutrients, and made with organic ingredients.
Wan Na Chun, MPH, RD, CPT of One Pot Wellness
Progresso Gluten-Free Italian-Style Wedding With Meatballs Canned Soup
Progresso has the best and one of, if not the only, canned gluten-free Italian wedding soup! The meatballs are a delicious addition of protein to this soup.
For those with celiac disease or those who need to focus on a gluten-free diet, these Progresso noodle soups are a good option.
Katie Schimmelpfenning, RD, Founder of Eat Swim Win
Sprague Organic Tuscany-Style Minestrone
Canned soups have come a long way in offering both convenience and nutrition, and one of my all-time favorites is the Sprague Organic Tuscany-Style Minestrone soup. Packed with a colorful array of vegetables and boasting an impressive 6 grams of fiber per cup, this soup isn’t just a tasty meal option; it’s a nutritional powerhouse.
With the fiber content aiding in digestive health and the vibrant mix of vegetables providing a rich source of vitamins and minerals, it’s a great choice for anyone seeking a delicious and nourishing option.
Jessie Hulsey RD, LD is an Atlanta-based registered dietitian and creator of Health Down South
Tomato Basil Soup
The tomato basil soup from Eat Proper Good is low in sodium and contains zero added sugars. Made with coconut milk, it is not only plant-based, but creamy and delicious! Additionally, it is low-carb, gluten-free, and made with simple ingredients.
If you love tomato soup, you’ll love this option from Eat Proper Good.
Megan Huff, RD, LD, Atlanta-Based Dietitian