Types of Canned Soups for Weight Loss

best soup for weight loss
Lori Andrews/ Moment/ Getty Images

Canned soup is a quick and convenient meal choice. And if you're on a diet, healthy canned soups can provide important nutrients like protein and fiber to fill you up so that hunger cravings stay in control. But not all soups are smart if you're trying to lose weight.

So how do you find the best canned soup for healthy eating and weight loss and avoid the choices that can derail your diet? Here are some smart tips to help you eat better and slim down faster.

Healthy Canned Soups for Weight Loss

There are different brands of soup that might help you slim down. You should find one that satisfies your cravings, curbs your hunger, but also provides protein and fiber to help you feel full. 

At the grocery store, keep in mind that many healthy soups no longer come in cans. Many packaged soups come in easy single-serving or multi-serving packages that are just as convenient as cans but are found in shelf-stable boxes or frozen containers.

Consider these options if you like to eat prepared or canned soup to lose weight.

  • O That's Good Creamy Tomato Basil Soup: 140 calories, 8 grams of fat, 430 milligrams of sodium, 15 grams carbohydrate, 9 grams sugar, 3 grams of fiber, 4 grams of protein.
  • Pacific Organic Vegetable Lentil & Roasted Red Pepper Soup (Reduced Sodium): 150 calories, .5 grams of fat, 430 milligrams of sodium, 27 grams carbohydrate, 7 grams sugar, 4 grams of fiber, 7 grams of protein.
  • Pacific Organic Creamy Butternut Squash Soup: 90 calories, 2 grams of fat, 550 milligrams of sodium, 17 grams carbohydrate, 4 grams sugar, 3 grams of fiber, 2 grams of protein.
  • Healthy Choice Chicken Noodle Soup: 90 calories, 1.5 grams of fat, 390 milligrams of sodium, 11 grams carbohydrate, 1 grams sugar, 1 grams of fiber, 9 grams of protein.
  • Healthy Choice Country Vegetable Soup: 150 calories, .5 grams of fat, 480 milligrams of sodium, 21 grams carbohydrate, 4 grams sugar, 5 grams of fiber, 4 grams of protein.
  • Annies Organic Star Pasta & Chicken Soup: 80 calories, 2 grams of fat, 680 milligrams of sodium, 9 grams carbohydrate, 0 grams sugar, 0 grams of fiber, 6 grams of protein. (Great choice for kids!)

Tips to Find the Best Healthy Canned Soups

When you're trying to slim down, you'll want to find or make soups that provide plenty of diet-friendly fiber from vegetables or grains and a healthy boost of protein from lean meat, poultry or seafood. You may also want to check the sodium content of your favorite soup. Some brands contain more salt and may cause you to retain water and feel bloated.

Use these tips to find healthy soups for weight loss at the grocery store:

  • Choose tomato or broth-based soups to keep the calorie count low. If you're really in the mood for a creamy variety of canned soup, use water or fat-free evaporated milk instead of whole milk during preparation. You can shop for reduced-fat versions of your favorite soup as well, but be careful. Many reduced-fat versions have almost as many calories as the full-fat version. 
  • Vegetable soup is an ideal choice to help you lose weight. Most varieties of vegetable soup contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full and satisfied so you eat less all day. Have a cup of vegetable soup as an appetizer before your main meal or enjoy a bowl of veggie soup for lunch or dinner. 
  • If your favorite soup doesn't include vegetables, add them yourself! Mix in a few nutritious fresh, frozen or canned vegetables or beans for a boost of nutrition, fiber, and flavor. If your soup needs a boost of spice, add onions or peppers.
  • Another creative trick to add fiber to your healthy soup meal is to make your own healthy bread bowl. Simply purchase large, ready-made whole-grain rolls (or mini loaves) at your local bakery or in the refrigerator section of your market. Prepare as directed, then hollow them out and fill with soup. This trick also works well with chili. My pick is Amy's Low Sodium Vegetarian Chili).
  • If you get bored with the soups you normally eat, don't be afraid to try something new. Pick a variety at random on your next shopping trip. Or, combine two different varieties you already have together for a new flavor experience. Be sure to check out frozen soup varieties at your grocery store; you're sure to find a new and unique variety.
Was this page helpful?
Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Frediani JK, Reilly CM, Higgins M, Clark PC, Gary RA, Dunbar SB. Quality and adequacy of dietary intake in a southern urban heart failure population. J Cardiovasc Nurs. 2013;28(2):119-28. doi:10.1097/JCN.0b013e318242279e