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 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 |
4 |
470 |
Thanks for the list, this is so helpful!
Better get the soup pot out…
Tomatoes are always present as garden vegetables because they are easy to grow.*~*
Ooooh I love soup and now that we have winter here in Australia it’s a good time to start eating it. Thanks for the list!
I love soup- a big bowl of yummy nutritious goodness- so good on a cold day:)