A wise first step when you’re soup shopping is to check the sodium content. Katz says between 400 and 500 milligrams (mg) of sodium (or less) per cup is a sustainable target, with 300 to 400 mg the ideal. Then check the protein and fiber content to ensure your soup provides a well-balanced meal.
“For a soup I’m eating as a full meal, I generally like to see at least around 15 to 20 g of protein and 5 g of fiber. If a soup has less than about 10 g of protein or very little fiber, I would usually consider it more of a snack or side and add something to make the meal more filling and balanced,” explains Katz.
These soups stand out for their nutritious ingredients and low saturated fat and sodium content. Whether you’re in the mood for something hearty or light, these RD-approved picks deliver on both flavor and nutrition.
1. Amy’s Organic Minestrone Soup, Light in Sodium
Nutrition Information
- Serving Size 1 can (about 1½ cups)
- Calories 190
- Fat 5g (0g saturated fat)
- Protein 6g
- Carbohydrates 30g
- Fiber 6g
- Sodium 440mg
If you’re a fan of hearty soups, Mackenzie Burgess, RDN, a registered dietitian nutritionist in Los Angeles and a recipe developer at Cheerful Choices, says Amy’s Organic Minestrone, Light in Sodium, is a must-try. This savory pick blends organic tomatoes, onions, carrots, potatoes, celery, leeks, green beans, peas, beans, pasta, and tomato broth. It also contains 50 percent less sodium than the brand’s regular minestrone soup.
“Since this soup is lighter and has 6 g of protein, you can always add some extra protein to make it more satiating,” Burgess says. She suggests stirring in shredded rotisserie chicken or a scoop of white beans, or serving it with a protein-filled panini on the side for a complete meal.
2. Pacific Foods Organic Chicken and Wild Rice Soup
Nutrition Information
- Serving Size 1 can
- Calories 220
- Fat 4g (1g saturated fat)
- Protein 12g
- Carbohydrates 34g
- Fiber 4g
- Sodium 600mg
Katz chose Pacific Foods Organic Chicken and Wild Rice Soup because it’s a low-sodium option with nutritious ingredients.
“I like this soup because it combines chicken with wild and brown rice and vegetables, giving you a mix of protein, whole grains, and fiber in one convenient option. It is also relatively low in saturated fat,” Katz says.
Katz would consider this pick a hearty snack rather than a full meal. To round it out, she suggests adding no-salt-added beans or extra shredded chicken for more fiber and protein. Alternatively, pair it with a piece of fruit, salad, or another vegetable.
3. Campbell’s Chunky Healthy Request Old Fashioned Vegetable Beef Soup
Nutrition Information
- Serving Size 1 cup
- Calories 110
- Fat 2g (1g saturated fat)
- Protein 7g
- Carbohydrates 17g
- Fiber 3g
- Sodium 410mg
When you crave a hearty bite, Ramona Ramdath, RD, PhD, a registered dietitian in Phoenix and the owner of Ménière’s Dietitian, recommends reaching for Campbell’s Chunky Healthy Request Old Fashioned Vegetable Beef Soup, which features carrots, green beans, peas, cabbage, diced tomatoes, celery, corn, and potatoes.
According to Dr. Ramdath, this soup makes an ideal meal with a salad that adds fiber and vegetables.
“I would suggest something that would add extra protein, such as a three-bean salad, or a green salad with cucumber and chickpeas or edamame,” she says. “This would add some veggies that aren’t included in the soup, as well as additional vitamins and minerals.”
4. Old El Paso Chicken Tortilla Soup
Nutrition Information
- Serving Size 1 cup
- Calories 90
- Fat 1g (0g saturated fat)
- Protein 6g
- Carbohydrates 17g
- Fiber 5g
- Sodium 620mg
If you’re in the mood for subtle spice and smoky flavors, Ramdath suggests Old El Paso Chicken Tortilla Soup. This Tex-Mex staple includes chicken broth, chicken, green sweet peppers, tomatoes, corn, black beans, and a variety of spices.
“The protein is a little low, but the other good qualities of low sodium, high fiber, and plenty of vegetables nutritionally make this a healthy choice,” Ramdath says.
It has the lowest calories per serving on our list of healthy soups, so pairing it with a nutritious side makes a wise choice for a full meal.
“Since the sodium content is about 620 mg, which is good for an overall meal, I would suggest pairing this soup with something with not much added sodium, such as a spinach, carrots, and zucchini salad with a creamy yogurt dressing,” Ramdath says. “I would also add some no-salt-added pinto beans or tofu if soy is a preference for extra protein.”
