Nothing quite exudes comfort and warmth like a steaming bowl of delicious soup. Whether you're battling illness and seeking solace in bed or simply embracing the changing seasons, soup offers robust flavors and a wealth of nutrients to nourish your body and keep you cozy. If you're looking to economize on your grocery bill or are pressed for time to whip up a homemade batch, canned soup can be a convenient solution. Regrettably, not all canned soups are created equal when it comes to their ingredient quality.
For instance, in an effort to extend their shelf life, many canned soups contain over half of your recommended daily sodium intake (2,300 milligrams). Others may be laden with saturated fats or unwanted additives such as sodium nitrite and sodium phosphate
This doesn't necessarily mean you should completely steer clear of these canned soups, particularly considering their convenience and affordability when you need a speedy meal option. However, it's crucial to exercise diligence by reading the nutrition labels before adding them to your shopping cart.
Continue reading for our compilation of canned soups containing lower-quality ingredients, as recommended by registered dietitians. You may want to consider alternatives the next time you yearn for a comforting bowl of soup.
1) Campbell's Chunky Baked Potato with Cheddar and Bacon Bits
Per one cup: 190 calories, 9 grams of fat (2 grams saturated fat), 790 milligrams of sodium, 22 grams of carbohydrates (2 grams of fiber, 2 grams of sugar), and 4 grams of protein.
According to Best, Campbell's Baked Potato with Cheddar and Bacon Bits Soup may not be a healthy choice in the realm of canned soups, despite its advertised 10 grams of protein. This soup not only contains 70% of your daily recommended sodium intake in a single can but also includes additives like sodium phosphate and sodium nitrite. As mentioned earlier, sodium phosphate has potential associations with health complications, and the same holds true for sodium nitrite. Elevated levels of this preservative, commonly found in bacon products, have been linked to an increased risk of certain cancers, such as colorectal, breast, and prostate cancer.
2) Dinty Moore Beef Stew
Per one cup: 200 calories, 10 grams of fat (4 grams saturated fat), 990 milligrams of sodium, 17 grams of carbohydrates (1 gram of fiber, 3 grams of sugar), and 10 grams of protein.
Best advises that while some canned soup options may promote themselves as brimming with meat and vegetables, this isn't always the reality. In the case of this beef stew, the quantity of beef is notably low, comprising chopped-up flakes instead of substantial pieces. Furthermore, the other ingredients have seen a decline in quality over the years, with mushy potatoes dominating the stew and scarcely noticeable, lackluster carrots.
3) Campbell's Chicken Noodle Soup (Condensed Soup)
Per 1/2 cup: 60 calories, 2 grams of fat (0.5 grams saturated fat), 890 milligrams of sodium, 8 grams of carbohydrates (<1 gram of fiber, 3 grams of sugar), and 3 grams of protein.
Campbell's Chicken Noodle Soup, quite possibly one of the most popular canned soups, is a beloved classic. However, it's one you may want to reconsider.
"This chicken noodle soup is a top choice for many seeking comfort during illness or satisfying a soup craving," notes Best. "Unfortunately, the quality of ingredients and nutritional value of this soup suggest it's best to avoid when possible. Excessive monosodium glutamate (MSG) levels in this soup can have adverse effects on gut health, according to a study published in PLoS One. While MSG does have its place in the food industry, it is often used in excessive amounts."
Furthermore, a mere 1/2 cup serving contains 890 milligrams of sodium, nearly 40% of your recommended daily intake.
4) Campbell's Homestyle New England Clam Chowder
Per one cup: 170 calories, 10 grams of fat (1.5 grams saturated fat), 890 milligrams of sodium, 14 grams of carbohydrates (2 grams of fiber, 1 gram of sugar), and 5 grams of protein.
Lisa Young, PhD, RDN, advises passing up on Campbell's Homestyle New England Clam Chowder when perusing the grocery store aisles. The primary reason for this recommendation is the soup's high sodium content, with one cup containing 890 milligrams, which equates to over 38% of your recommended daily intake. This level of sodium in just one serving of soup is considerably high.
5) Panera Bread Broccoli Cheddar Soup
Per one container: 240 calories, 14 grams of fat (9 grams saturated fat), 990 milligrams of sodium, 17 grams of carbohydrates (2 grams of fiber, 6 grams of sugar), and 9 grams of protein.
Although not technically canned, this on-the-go soup option from Panera is now available at most grocery stores. However, Young recommends avoiding it due to its high calorie, fat, and saturated fat content.
In one container, you'll find 14 grams of fat and 9 grams of saturated fat, along with 990 milligrams of sodium.
6) Campbell's Chicken and Stars
Per 1/2 cup: 70 calories, 1.5 grams of fat (0.5 grams saturated fat), 790 milligrams of sodium, 10 grams of carbohydrates (<1 gram of fiber, 0 grams of sugar), and 3 grams of protein.
Campbell's also offers soups targeted at children, but Best cautions that just because they're marketed for kids doesn't necessarily make them a healthy choice.
"One of the most concerning foods, in my opinion, is those that claim to be healthy and safe but aren't. This applies to Campbell's Chicken and Stars," explains Best. "The sodium content in a 1/2-cup serving (790 milligrams) is a quarter of the recommended daily intake for this nutrient, which is hazardous for anyone, particularly the children it's aimed at."
7) Progresso Rich & Hearty Chicken Corn Chowder Flavored with Bacon
PER 1 CUP: 190 calories, 7 g fat (1.5 g saturated fat), 850 mg sodium, 24 g carbs (2 g fiber, 6 g sugar), 7 g protein
Most canned chowders are flavorful and very creamy, which can be delicious on a cold winter day, but many of these are also packed full of fat and sodium, as well as additives like sodium phosphate and sodium nitrite.
"This particular soup isn't necessarily marketing itself as healthy, but there may be a misconception that because it is made with chicken, there is an element of health," says Best. Unfortunately, this is not the case because this soup has 390 calories for the whole can, along with 14 grams of fat, 1,800 milligrams of sodium, and 12 grams of sugar.
8) Campbell's Chunky Steak and Potato
Per one cup: 120 calories, 3 grams of fat (1 gram saturated fat), 790 milligrams of sodium, 17 grams of carbohydrates (1 gram of fiber, less than 1 gram of sugar), and 6 grams of protein.
Campbell's Steak and Potato Soup also makes it onto our list of soups with lower-quality ingredients, according to Best. Canned soups like this one often contain excessive sodium, artificial additives, and preservatives, which can compromise both nutrition and taste.
In fact, a single cup of this steak and potato soup contains a significant 790 milligrams of sodium, and it's easy to consume more than a single serving in one sitting.
This soup also contains the additive sodium phosphate, a common ingredient in canned soups and processed meats such as bacon. Unfortunately, some research has suggested that consuming higher levels of sodium phosphates may be associated with accelerated aging and vascular damage.
9) Campbell's Chunky Pub-Style Chicken Pot Pie
Per one cup: 180 calories, 9 grams of fat (2 grams saturated fat), 790 milligrams of sodium, 18 grams of carbohydrates (2 grams of fiber, 2 grams of sugar), and 7 grams of protein.
Campbell's Pub-Style Chicken Pot Pie Soup may not be the best choice if you're seeking a hearty and healthy soup. While the saturated fat content is relatively low, it contains a substantial 790 milligrams of sodium per cup, categorizing it as a high-sodium food. Additionally, it's easier to consume the entire can than just one cup.
"This soup also contains enriched wheat flour, which is a refined and less nutritious form of wheat flour, lacking the fiber and nutrients found in whole wheat," notes Trista Best, MPH, RD, LD with Balance One Supplements. "Furthermore, such canned soups often include artificial additives, high sodium content, and limited real vegetables or meat, resulting in a less nutritious and flavorful product."
She emphasizes, "In general, these factors contribute to a perception of low quality in terms of both nutrition and taste."
10) Progresso Traditional Broccoli Cheese
Per one cup: 160 calories, 11 grams of fat (4 grams saturated fat), 790 milligrams of sodium, 10 grams of carbohydrates (1 gram of fiber, 2 grams of sugar), and 5 grams of protein.
Many people have a fondness for creamy broccoli and cheese soup, but if that's what you're craving, you might want to pass on Progresso Traditional Broccoli Cheese Canned Soup.
Similar to the other soups featured on our list, this broccoli and cheese option is high in sodium. One serving provides approximately 34% of your recommended daily intake of sodium, but the entire can contains a whopping 1,580 milligrams of sodium—nearly 70% of your daily value.
Furthermore, like Campbell's Steak and Potato Soup, this soup also contains sodium phosphates, an ingredient you may want to avoid consuming regularly due to the potential health concerns we previously mentioned.