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How to choose the best canned soup



When the weather turns cold, there’s nothing like a nice bowl of soup to warm you up. The best soups are the ones you make at home. The reason? You control what ingredients and how much are used. But for those times when canned or jarred soup from the grocery store is more convenient, use these tips to pick the best ones.





What to look for on the label

Fat

Choose soups that have less than 3 grams of fat per serving.


Fibre 

Vegetarian soups that have beans, lentils and peas tend to have a lower sodium and higher fibre content than those that have meat.


Sodium 

The big issue with canned soup is how much salt is in them. Go for broth-based soups that have 360 mg sodium or less in each serving. Adults only need 1500 mg of sodium a day, so limit your salt where you can.


Why is sodium an issue?
Too much sodium raises your blood pressure. Over time, this can lead to heart disease.

For more information on how to read the Nutrition Facts table, watch these videos.


What the sodium claims on food packaging means

Free of sodium or salt

Salt-free

Without Salt

Contains no sodium

Contains less than 5 mg of sodium or salt per serving

Low in sodium or salt

Low sodium

Low source of sodium or salt

Contains less than 140 mg per serving

Lightly salted

Contains 50% or less sodium than the regular version of the same food product

Reduced in sodium or salt

Lower in sodium or salt

Sodium reduced

Less salt

Reduced in salt

Contains 25% or less sodium than the regular version of the same food product

No added sodium or salt

Without added sodium

No added salt

Unsalted

Contains no added salt or other ingredients that contain sodium that have been added by the manufacturer (but the product might still have naturally occurring sodium)

 

Canned soup, five ways

  • Add fresh or frozen vegetables for extra fibre and antioxidants.
  • Add rinsed and drained canned beans, peas, lentils or brown rice for extra fibre.
  • Make a broth soup creamier by adding pureed beans or potato.
  • Add milk, powdered milk, or evaporated canned milk for extra calcium.
  • Boost your protein by adding leftover lean proteins like chicken, tofu and beans.


Recipes for making your own soup:

Last Update – March 2, 2012

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