- Dietitians recommend five canned soups that promote heart health.
- Look for soups that are high in fiber and potassium and low in sodium.
- Lentil, split pea, and vegetable soups can be nutritious and convenient options.
The arrival of cooler temperatures may have you digging out your favorite sweater from the closet and leaning more toward classic comfort foods. Warming up with a bowl of soup is the epitome of comfort, and with the convenience of canned soup, it can be ready to eat in just minutes. But if you’re following a heart-healthy diet, you can assume that canned soup is a no-go.
Canned soup has gained a reputation as a no-no for heart health because it is traditionally higher in sodium and saturated fat, which is not consistent with a heart-healthy diet. The good news for soup lovers is that not all canned soups are nutritionally the same. In fact, according to dietitians, there are several canned soup options that combine convenience with heart health benefits. Here are their top five picks.
1. Amy’s Organic Lentil Vegetable Soup, Light Sodium
Amy’s Kitchen, Inc. EatingWell Design.
Nutrition information for 1 cup of Amy’s Organic Vegetable Lentil Soup, Light Sodium:
- Calories: 150
- Carbohydrates: 24g
- Dietary fiber: 5g
- Total sugar: 5g
- Added sugar: 0g
- Protein: 6g
- Total fat: 4g
- Saturated fat: 0.5g
- Cholesterol: 0mg
- Sodium: 320 mg (14% of daily value)
- Potassium: 490 mg (10% DV)
- Iron: 2.5 mg (15% DV)
Amy’s organic vegetable and lentil soup is a top choice. In just 1 cup, you’ll get 6 grams of protein and 5 grams of fiber, largely thanks to lentils.
Lentils are a canned soup ingredient you’ll see in many of these dietitian picks — and for good reason. Legumes are associated with better heart health thanks to their high fiber content and low saturated fat content.
This soup is also a good source of potassium, providing about 10% of the daily value per cup. This nutrient is important for heart health, but most people don’t get enough of it. This is why dietitians recommend opting for soup options with a higher potassium content when possible. “Potassium helps counteract the effects of sodium by increasing sodium loss in urine and helping to lower blood pressure by relaxing blood vessels,” says Amy Brownstein, MS, RDN.
2. Progresso Reduced Sodium Hearty Minestrone
General mills. Design of eating well.
Nutrition information for 1 cup of Progresso Reduced Sodium Hearty Minestrone:
- Calories: 100
- Carbohydrates: 21g
- Dietary fiber: 4g
- Total sugar: 4g
- Added sugar: <1g
- Protein: 5g
- Total fat: 0.5g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 470 mg (20% DV)
- Potassium: 680 mg (15% DV)
- Iron: 1.3 mg (8% DV)
When you’re craving classic Italian flavors, Progresso’s hearty reduced-sodium minestrone is a great choice. This vegetarian soup is packed with beans, vegetables, and penne for a satisfying bowl of soup that’s also good for your heart.
“Beans and vegetables add fiber and potassium, two nutrients that fit well into a heart-healthy diet, while the reduced-sodium formulation makes it a better choice than many traditional canned soups,” says Johannah Katz, MA, RD, LDN.
Opting for the reduced sodium variety means you get 30% less sodium per serving than Progresso’s regular canned minestrone. This is also another potassium-rich soup, providing up to 15% of your daily needs of this blood pressure-friendly nutrient.
3. Golden Butternut Lentil Stew from Heyday Canning
Designed by Heyday Canning Co. EatingWell.
Nutrition information for 1 cup Heyday Canning Golden Butternut Lentil Stew:
- Calories: 160
- Carbohydrates: 27g
- Dietary fiber: 5g
- Total sugar: 6g
- Added sugar: 2g
- Protein: 6g
- Total fat: 4g
- Saturated fat: 2g
- Cholesterol: 0mg
- Sodium: 580 mg (25% DV)
- Potassium: 296 mg (6% DV)
- Iron: 2 mg (10% DV)
Butternut squash soup is a fall staple for many, but it often lacks enough protein to make it a satisfying meal on its own. Adding lentils to this butternut soup from Heyday Canning helps solve this dilemma by bringing the total protein to 6 grams per serving. Pair this soup with a simple sandwich and you have a complete meal.
The combination of lentils and butternut squash is also a win-win for heart health. “Lentils and butternut squash are high in soluble fiber, the type of fiber that helps lower LDL cholesterol,” says Ashley Hudson, MS, RD.
In addition to its fiber content, butternut squash is also packed with beta-carotene, a carotenoid and antioxidant that gives it its rich orange color. Research suggests that a diet rich in carotenoids may help support heart health, including reducing the risk of heart disease.
Best of all, stocking up on this soup means you can skip the chore of preparing raw butternut squash, a much more convenient way to add this nutrient-rich squash to your diet.
4. Amy’s Organic Split Pea Soup, Light in Sodium
Amy’s Kitchen, Inc. EatingWell Design.
Nutrition information for 1 cup of Amy’s Organic Split Pea Soup, Light Sodium:
- Calories: 120
- Carbohydrates: 21g
- Dietary fiber: 5g
- Total sugar: 4g
- Added sugar: 0g
- Protein: 7g
- Total fat: 1g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 310 mg (13% DV)
- Potassium: 380 mg (8% DV)
- Iron: 1.4 mg (8% DV)
Split peas are a little-known legume that is just as economical and nutrient-dense as other popular legumes. Split pea soup is probably one of the most common ways to cook these legumes and enjoy their heart-healthy benefits.
“Split peas are naturally high in fiber and provide plant-based protein, making them a satisfying choice that can fit into a heart-healthy diet,” says Lisa R. Young, Ph.D., RDN. The fiber in split peas helps maintain healthy cholesterol levels, and research links legumes consumption to a lower risk of developing chronic illnesses, like heart disease.
Many canned split pea soups use bacon to add flavor, but this adds additional sodium and saturated fat to the soup’s total. Instead, Amy’s Organic Split Pea Soup uses basil, garlic, and other spices to give it plenty of flavor. This limits a one-cup serving of this soup to just 310 mg of sodium and zero grams of saturated fat.
5. Campbell’s Mediterranean Lentil Soup
The Campbell Company. Design of eating well.
Nutrition information for 1 cup of Campbell’s Mediterranean Lentil Soup:
- Calories: 150
- Carbohydrates: 22g
- Dietary fiber: 5g
- Total sugar: 3g
- Added sugar: 0g
- Protein: 10g
- Total fat: 2g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 590 mg (26% DV)
- Potassium: 440 mg (10%DV)
- Iron: 2.7 mg (15% DV)
The last soup on this list is another delicious lentil-based option, but this soup selection is formulated to pack a little extra protein into each bowl. Each 1-cup serving provides 10 grams of protein for just 150 calories. That’s almost double the protein content of other lentil soups on the shelves.
It’s also a good source of fiber, providing 5 grams per cup, thanks to lentils and chickpeas. Fiber is a key part of the heart health puzzle because it can lower both cholesterol and blood pressure, and a bowl of this soup helps get you closer to your recommended daily intake.
The only downside is that this one is a little higher in sodium, at 590 mg per serving, so keep that in mind when planning your meals for the rest of the day.
Our expert opinion
Soups probably aren’t at the top of your list when it comes to heart-healthy foods, but dietitians say the canned soup aisle may be worth looking into. When shopping, remember that the best heart-healthy options are low in sodium and saturated fat while still offering plenty of fiber and potassium. Try one of these dietitian-recommended soups or check the Nutrition Facts label when comparing your options to find which one best suits your heart health goals.
Gn Health
