When you’re looking for a quick lunch or dinner, nothing beats a savory can of soup. These quick conveniences often elicit nostalgic, comforting, and delicious childhood memories. But nowadays there are many more canned soup options to choose from. In fact, pretty much any soup you can think of is available for purchase in a can.

And while majority of these shelf-stable soups are undoubtedly tasty, many of them contain ingredients that take away from their overall healthfulness.The yummiest soup varieties tend to boast high levels of sodium, fat, preservatives, and even added sugars, making them a little less alluring for the health-conscious community.

However, there’s now plenty of healthy canned soups to choose from at many grocery stores nationwide. Read on to learn what makes for a better-for-you canned soup, and some of the healthiest varieties to choose from!

What Makes Canned Soup More or Less Healthy?

When it comes to sussing out healthier canned soup options, the main nutrients and ingredients we want to be wary of are sodium, saturated and trans fat, added sugars, additives, and preservatives.

Canned soup is one of the most notorious sources of sodium (aka salt) as it adds to the product’s overall taste and shelf life. But long-term excessive sodium consumption can lead to hypertension (or high blood pressure levels), and increase one’s risk for developing heart disease. “A good soup choice will have between 300 and 600 milligrams (milligrams) of sodium per serving. Just remember that one serving is usually just half of the can, so if you’ll be having both servings (which most people do), don’t forget to double the sodium,” says Rachel Gargano, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up. These guidelines help you to stay within nationally-recognized limits. “The American Heart Association (AHA) recommends limiting sodium intake to no more than 2,300 milligrams a day (though ideally no more than 1,500 milligrams per day for most adults),” says Jamie Adams, MS, RDN, RPYT, women’s health dietitian and founder and owner of Mamaste Nutrition.

Speaking of heart disease, trans and saturated fats are other nutrients we want to be on lookout for. Trans fat, also known as hydrogenated fat, increases LDL (low-density lipoprotein or ‘bad’) cholesterol levels while decreasing HDL (high-density lipoprotein or ‘good’) cholesterol levels, delivering a one-two punch to heart health and increasing cardiovascular disease risk. The healthiest canned soup will have zero grams of trans fat and no ‘hydrogenated’ ingredients on the ingredients list. Saturated fat (though more controversial) is also generally accepted as a cholesterol-raising nutrient as well, and is best limited when heart health is the priority. The AHA recommends keeping saturated fat intake to less than six percent of your total daily calories. So if you’re following a 2,000 calorie diet, that would be about 13 grams total. Look for soup options with no more than four grams of saturated fat per serving.

Additives, preservatives, and added sugars are also ingredients to avoid in canned soup. This is because mystery ingredients like additives and preservatives lack the long-term evidence to fully evaluate their health effects (though they’re technically deemed safe for consumption). Meanwhile, added sugar is a major pro-inflammatory agent in the diet, and can contribute to chronic disease development and insulin resistance. “Some soups, particularly tomato-based varieties, may contain higher amounts of added sugars which only provide empty calories,” says Adams. The healthiest soups will mainly contain ingredients you recognize and have no added sugars.

Better-for-you canned soups will be filled with health-boosting nutrients, like protein and fiber, too. “Ensuring you have enough protein and fiber at the meal will help you get enough nutrition and feel satisfied. Some soups don’t have enough of these macronutrients, which means you may be more likely to feel hungry sooner,” says Gargano. These nutrients also promote muscle and tissue growth and repair, as well as gut and metabolic health. Protein can be found in lean meats, fish, poultry, dairy, eggs, nuts, seeds, and legumes, whereas fiber is most concentrated in whole grains, veggies, legumes, nuts, and seeds. “Look for soups higher in protein (at least five to seven grams per serving) and fiber (three plus grams per serving) for a more nutritionally balanced soup that leaves you feeling full and satisfied,” Adams adds. 

Unsaturated fat, vitamins, minerals, and plant compounds are other nutrients you want to see in a canned soup. Unsaturated fats offer satiating benefits while also working to lower cholesterol levels and reduce inflammation throughout the body. Micronutrients like vitamins, minerals, and plant compounds support several important body systems like the gut, immune system, heart, brain, skin, hair, nails, and more. Sources of these nutrients include whole grains, nuts, seeds, legumes, vegetables, and healthy oils (like olive or avocado), and you want to choose a soup with as many of these ingredients as you can find.

The Healthiest Canned Soup Varieties 

With these guidelines in mind, let’s dive into six of the healthiest canned soup varieties:

Lentil Soup

For a super-satisfying dish full of protein, fiber, plant compounds, B vitamins, and vitamin A (which together support gut, heart, immune, metabolic, and eye health), look no further than lentil soup. “Lentil soup tends to have a bit more protein than other bean-based soups,” Gargano agrees, meaning you’ll feel plenty full after enjoying it. Amy’s Organic Lentil Soup Light in Sodium has nine grams of protein, six grams of fiber, and a total of 460 milligrams of sodium.

Minestrone Soup

Minestrone warms you from the inside out with its rich tomato broth filled with an array of vegetables, beans, and pasta. These ingredients provide plenty of protein, fiber, and micronutrients for a balanced and filling meal. “Soups such as minestrone usually have at least three grams of fiber per serving, and bring with them the excellent health benefits of beans and legumes,” says Gargano. Health Valley Organic Minestrone Soup is made with organic veggies and spices, and provides seven grams of protein, six grams of fiber, and only 32 milligrams of sodium per serving. 

Tomato Soup

Few soups are as American as tomato soup, often conjuring up childhood memories of gooey grilled cheese dipping. And thankfully, this soup can be plenty healthy as a meaningful source of fiber, vitamin C, vitamin A, and lycopene—a powerful plant compound that benefits eye, immune, and gut health. However, many tomato soups are sneaky sources of added sugars, so it’s important to check the ingredients list prior to making a purchase. Sprague Tomato Bisque with Roasted Red Peppers is a fantastic grab that meets our criteria, though is a little low in protein. “If you love a soup that has enough fiber, is low in sodium, but not enough protein (like tomato soup), you can add leftover chicken, low-sodium canned chicken, or extra beans to it for a boost,” Gargano shares.

Chicken and Vegetable Soup

Though chicken noodle soup is a comforting classic, it lacks the robust vegetable content needed to earn a spot on this list. Chicken and vegetable soup meets this criteria, however, providing plenty of protein, fiber, energy-boosting B vitamins, and immune-supportive plant compounds. “Pacific Foods Organic Chicken and Wild Rice Soup is one example made with organic chicken and veggies, and this soup provides you with 12 grams of protein and four grams of fiber per serving,” says Adams. While this option is just 40 milligrams over the recommended sodium guidelines, you can mix in a touch of water while warming it up to mitigate this.

Split Pea Soup

A close relative to lentil, split pea is equally satisfying with its impressive fiber, protein, iron, B vitamins, potassium, and magnesium content to benefit immune, bone, blood, gut, heart, and metabolic health. “This soup provides plenty of fiber and vegetables—things that most Americans fall short of every day,” Gargano adds. Amy’s Organic Light in Sodium Split Pea Soup is made with organic vegetables and provides 12 grams of protein, seven grams of fiber, and 510 milligrams of sodium per serving with no added sugars. 

Vegetable Barley Soup

And our final healthy canned soup to highlight is vegetable barley. This vegetarian soup is rich in fiber with its high vegetable content, and features an often-forgotten (but super nutritious) ingredient—barley! Barley is an excellent source of protein, fiber, potassium, iron, magnesium, B vitamins, selenium, zinc, copper, and manganese, championing heart, gut, immune, metabolic, and bone health. Cedarlane Foods Organic Vegetable & Barley Soup is a tasty organic option with less than 500 milligrams of sodium per serving, and it serves as the perfect palette for protein-rich add-ins.

What to Look for in Healthy Canned Soup

While the above varieties are fantastic soups to start with, there are many other healthy canned soup options to be discovered in the canned foods aisle. To find them, use the following guidelines:

• Choose soups with less than 600 milligrams of sodium per serving
• Look for options with zero grams of trans fat and no ‘hydrogenated’ ingredients on the label
• Opt for soups with ingredients you recognize and can pronounce
• Choose soups with at least five to seven grams of protein per serving
• Look for fiber content of at least three grams per serving
• Aim for soup brands with four grams of saturated fat or less per serving
• Select soups with no added sugars
• Reach for varieties with plenty of nutrient-dense ingredients like lean meats, fish, poultry, whole grains, legumes, and/or vegetables