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The Healthiest Store-Bought Soups, According to Dietitians
Cold and flu season is swiftly approaching — here are the best better-for-you soups to stock up on beforehand.
As the weather cools down and cold and flu season begins, there’s nothing quite like a warm bowl of soup. While homemade is always nice, store-bought soup can be a lifesaver, especially on those busy days when you need something quick, easy and comforting to eat. The key is knowing what to look for. We asked several registered dietitians to share which soup brands they actually reach for and what matters most when reading soup can labels, so you can find options that are both convenient and satisfying. Here's what they had to say.
What Dietitians Look for When Buying a Store-Bought Soup
When choosing a store-bought soup, dietitians recommend looking at a few key nutrition factors to help you find an option that’s satisfying and fits your needs:
- Lower sodium: Packaged soups can be high in sodium, so compare labels and choose lower-sodium options when possible. The American Heart Association recommends no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 milligrams for most adults.
- Protein: Soups made with beans, lentils, chicken or other protein sources tend to be more satisfying and can help make the soup feel more like a complete meal.
- Fiber: Look for soups with ingredients like beans, lentils, vegetables and whole grains. These can help boost your fiber intake and support fullness.
- Realistic serving sizes: Some cans of soup contain more than one serving. Check the label based on how much you actually plan to eat so you’re getting an accurate picture of sodium, saturated fat and calories.
- Whole-food ingredients: Vegetables, legumes, whole grains and lean proteins are all good signs that a soup offers more than just broth and sodium.
The 7 Best Dietitian-Recommended Store-Bought Soups
When you need something quick, comforting, nutritious or cold-fighting these are some of the brands dietitians say are worth keeping in the pantry:
Amy’s Kitchen is a popular choice with our dietitians. Kirsten Seele, MFN, RD, CSOWM, LD, NBC-HWC, recommends the brand's Black Bean Vegetable Soup; it provides approximately 7 grams of fiber per serving, which can contribute to fullness and helps make soup a more satisfying choice. The beans found inside this also provide plant-protein.
- Calories (per serving) 210
- Protein 9 grams
- Fiber 7 grams
- Why We Like It Low-fat, gluten- and dairy-free, can be prepared in the microwave or stovetop, heat-and-eat preparation
Pacific Foods is another popular choice, especially for shoppers looking for a soup with a simple ingredient list and lower-sodium. Bianca Coats, MPA, RD, LDN recommends this Organic Vegetable Lentil & Roasted Red Pepper Soup. "Bean and lentil-based soups tend to be some of the most nutritious and filling options because they naturally provide both protein and fiber," she says. This soup provides 4 satisfying grams of fiber and 7 grams of protein per serving.
- Calories (per serving) 140
- Protein 7 grams
- Fiber 4 grams
- Why We Like It Made with organic ingredients, free from synthetic nitrates or nitrites, no hydrogenated fats or high fructose corn syrup
For a plant-based soup option, Michele Ballard MPH, RD, LD points to Health Valley’s No Salt Added Organic Chicken Noodle Soup. "Combining lean protein with high-fiber ingredients helps curb hunger and keeps you satisfied between meals," she shares. Ballard also mentions that the lower sodium content helps support healthy blood pressure and overall cardiovascular health without sacrificing flavor.
- Calories (per serving) 80
- Protein 5 grams
- Fiber 1 gram
- Why We Like It Made with organic ingredients and spices, low in sodium, ready to serve, can be made in the microwave or stovetop
If you love creamy soup but still want to keep an eye on sodium and saturated fat, Coats also recommends Imagine Light in Sodium Organic Creamy Butternut Squash Soup. It has that smooth, comforting texture people look for in a creamy soup, while also being dairy-free and gluten-free. Butternut squash also provides beta-carotene, an antioxidant the body converts to vitamin A, which supports vision and immune health.
- Calories (per serving) 100
- Protein 1 gram
- Fiber 2 grams
- Why We Like It 50% less sodium, no artificial colors, flavors or preservatives, made with fresh vegetables, organic
Not every soup product has to be a complete meal. Jamie Baham, MS, RDN, LD keeps Swanson 33% Less Sodium Chicken Broth on hand as an easy base for quick soups, grains and other meals. It’s especially useful when you want the convenience of a prepared broth but a little more control over sodium. "Chicken broth base soups are also a great way to hydrate during the cooler months when many forget to because it’s not as hot outside," she adds.
- Calories (per serving) 15
- Protein 2 grams
- Fiber 0 grams
- Why We Like It 33% less sodium, gluten-free, non-GMO
Jenna Zaika, RD, recommends Sprague Organic Lentil Soup with Vegetables because it provides a good combination of protein, fiber, iron and other vitamins and minerals, making it a satisfying and nutrient-rich option. Just one cup provides an impressive 9 grams of fiber and 8 grams of protein.
- Calories (per serving) 240
- Protein 12 grams
- Fiber 10 grams
- Why We Like It Plant-based, gluten-free, organic, no perservatives
My personal favorite is Campbell’s Protein Lemon Pepper Chicken Soup because it’s one of those convenient options that actually feels substantial. One can delivers 20 grams of protein and 7 grams of fiber, thanks to a combination of white-meat chicken, chickpeas, vegetables and rice, so you get a satisfying mix of protein, fiber and carbs in every bowl.
- Calories (per serving) 160
- Protein 11 grams
- Fiber 3 grams
- Why We Like It Packed with protein and fiber, made from high-quality ingredients, features slow-simmered chicken bone broth
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