Nutritious Soups

Soup can be a great food choice. One Penn study shows that if you first consume a low-fat, broth-based soups before a meal, you consume fewer calories, 20 percent fewer. Soups are also good to stimulate digestion, and they help you slow down when you eat so that you feel fuller sooner. If you pick the right ones, broth-based soups can also be health benefits,Nutrition,soups,weight loss, how to lose weight, low in calories, fat, and sodium but still high in fiber.  When choosing a soup, look for the following qualities:

  • 3 or less grams of fat per serving.
  • 3 or more grams of fiber per serving.
  • 250 or less calories per serving.
  • 600 or less mg of sodium serving.

To help, here’s a list of soups that meet these requirements and can easily be located on your local grocery store shelves:

Canned Soup Information Per 1 Cup Serving
Soup Brand and Variety Calories Fat (g)
Fiber (g)
Sodium (mg)
Amy’s, Black Bean Vegetable 130 1.5 5 430
Amy’s, Minestrone 90 1.5 3 580
Amy’s, No Chicken Noodle 90 3 2 540
Amy’s, Vegetable Barley 70 1 3 580
Campbell ’s Healthy Request, Chunky Beef Barley 140 2 5 480
Campbell ’s Healthy Request, Chunky New England Clam Chowder 120 2 3 480
Campbell ’s Healthy Request, Chunky Old Fashioned Vegetable Beef 110 2 3 480
Campbell ’s Healthy Request, Chunky Vegetable 120 1 4 480
Campbell ’s Select, Chicken with Egg Noodles 100 2.5 2 480
Campbell ’s Select, Italian Wedding Soup 120 2.5 2 480
Campbell ’s Select, Mexican Style Chicken Tortilla 130 2.5 3 480
Campbell ’s Select, Savory Chicken/Long Grain Rice 110 1.5 2 480
Healthy Choice, Bean and Ham 180 2 10 480
Healthy Choice, Chicken Dumpling 140 2.5 3 480
Healthy Choice, Chicken and Rice 110 1.5 3 480
Healthy Choice,  Country Vegetable 110 2 4 480
Healthy Choice, Garden Vegetable 120 0.5 5 480
Healthy Choice, Hearty Chicken 130 2 3 480
Healthy Choice, New England Clam 110 1 2 480
Healthy Choice, Split Pea and Ham 170 2 3 480
Healthy Choice, Vegetable Beef 130 1 4 480
Healthy Choice, Zesty Gumbo 100 2 4 480
Pritikin, Chicken with Pasta 60 0.5 2 290
Pritikin, Chicken and Rice 80 1 0 290
Pritikin, Hearty Vegetable 80 0 2 290
Pritikin, Lentil 130 0 6 290
Pritikin, Split Pea 180 0.5 7 290
Progresso Healthy Favorites, Chicken Gumbo 110 1.5 2 450
Progresso Healthy Favorites, Chicken Noodle 90 1.5 1 450
Progresso Healthy Favorites, Garden Vegetable 100 0 3 450
Progresso Healthy Favorites, Minestrone 120 2
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