Our Nutritionist Found the Only Store-Bought Soups You Should Be Buying (2024)

Soup always makes for a warm and hearty meal, and it's a fantastic way to sneak more vegetables into your diet. Since soup contains a ton of water, this can also help fill you up with fewer calories. But don't be fooled: not all soups boast stellar nutrition facts. Companies like Panera Bread are famous for their high-sodium soups that pack practically a day's worth of fat and sodium in one serving.

In order to save you hours of time analyzing soup nutrition labels at the supermarket, our GH Nutrition Lab thoroughly evaluated a variety of store-bought soups, specifically zoning in on nutrition facts and ingredients. We looked for veggie-focused choices with real ingredients that, per one cup, are below 200 calories, have at least 3 grams of fiber, are low in saturated fat, and contain 500mg sodium or less. Most of these soups are canned, but some do come in a box or drinkable cup that's even more convenient. These all make for a perfect healthy addition to any pantry!

This Health Valley canned organic minestrone soup is made without any added salt and is also certified by the American Heart Association. Per cup, it's a pretty low-calorie option with only 100 calories (180 calories per container), 3 grams of protein, and 4 grams of fiber. This variety has only 45mg sodium per cup, and other no-salt added options from Health Valley include Lentil, Vegetable, Tomato, Chicken and Rice, and Chicken Noodle.

Progresso's line of reduced-sodium soups offers great flavor profiles without added MSG or artificial colors. The Southwest Style variety is hearty and delicious, only containing 120 calories per cup and 2 grams of fat. Plus, there is 450mg sodium per cup and 6 grams of dietary fiber which meets our criteria. Personal note: I used to eat this soup almost every day for lunch when I was on my weight loss journey; it tastes so good, is low-calorie, but is also packed with nutrients and fiber that really helped keep me full and satisfied.

This light in sodium version of Amy's Lentil Soup cuts the sodium content in half from the regular version. We like that the soup is made from wholesome ingredients, is completely vegan, and only has 270mg sodium per cup (only 450mg sodium per can). This choice is also packed with 7 grams of protein, 4 grams of fiber, and has no added sugar. Just make sure to look for the "light in sodium" banner on the top of the soup, since this and the regular version look quite similar.

This new collection of sipping bone broth from Swanson is also packaged in a convenient, microwavable, and sippable cup. We love that 1 container is almost 11 ounces, which is well over 1 cup, but only contains 45 calories and 460mg sodium for the entire container. With no carbs, no sugar, and an impressive 9 grams of protein per container, this makes a great low-calorie snack option. The ginger and turmeric provide a slew of antioxidant benefits in this variety, but the sipping bone broth also comes in Chicken With Lemon and Rosemary.

ALDI always delivers on great healthy choices at an affordable price point. Their Fit & Active variety of the Chicken Noodle soup only has 100 calories and 390mg sodium per cup. Plus, it has 6 grams of protein and a whopping 530 mg of potassium per cup which is more potassium than in a banana! We also like that it is low in saturated fat and only has 12 grams of carbs.

Campbell's Well Yes! Lightly Salted line offers non-GMO soups that have considerably less sodium than the traditional Well Yes! varieties. The cans are non-BPA lined and contain real ingredients. One cup of the lightly salted vegetable noodle soup has only 90 calories (a container has 160 calories), 290mg sodium, 15 grams carbs, and no added sugar. We also like the Lightly Salted Tomato Basil and Lightly Salted Santa Fe varieties.

We're big fans of convenience, so naturally we love the grab-and-go packaging on these sipping soups by Campbell's Well Yes! line. The best part about a sipping soup is that you don't need a spoon. All of the sipping soups on this line are non-GMO, contain at least 20% of your daily recommended vegetables, and are also a good source of fiber. The entire 11 ounce container of the Butternut Squash and Sweet Potato variety only has 170 calories, 2.5 g fat, and no added sugar. The whole container has 590mg sodium, but per cup, it's only about 430mg which meets our criteria. They also offer a few other flavors we like, including Harvest Carrot & Ginger.

If you're looking for an organic soup option, Pacific Foods offers this flavorful chicken tortilla soup packed with whole ingredients like black beans, corn, and chili pepper. This isn't even a reduced sodium variety, but per cup it only has 460mg sodium. Other nutritionals per cup include: 130 calories, 9 grams of protein, 1.5 grams of fat, and 4 grams of fiber. This soup is dairy-free as well, but not completely vegan as it's made with chicken bone broth.

If you frequent Trader Joe's, you'll want to be sure to pick up the Organic Hearty Minestrone Soup on your next shopping trip. One cup of the soup has only 110 calories, 2.5 grams of fat, no saturated fat or cholesterol, and 5 grams of protein. With only 480 mg sodium per cup, this soup is very flavorful and has a ton of vegetables including carrots, tomatoes, peas, and kale. Plus, it's 100% USDA Organic.