Nutrition for Weight Loss Choosing Healthier Foods Types of Canned Soups for Weight Loss By Jennifer R. Scott Jennifer R. Scott is a weight loss writer. She designed her own successful weight loss plan, which helped her safely lose 50 pounds in about a year. Learn about our editorial process Jennifer R. Scott Reviewed by Reviewed by Marisa Moore, RDN, MBA on July 01, 2020 pinterest instagram Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Review Board Marisa Moore, RDN, MBA Updated on July 03, 2020 Print Lori Andrews/ Moment/ Getty Images Canned soup is a quick and convenient meal choice. And if you're looking to lose weight, 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. Healthy Canned Soups for Weight Loss There are different brands of soup that might help you lose weight. Find one that satisfies your cravings, curbs your hunger, and provides protein and fiber to help you feel full. Consider these options if you like to eat prepared or canned soup. Nutrition facts are for one-cup servings. O That's Good Creamy Tomato Basil Soup: 150 calories, 8g fat, 490mg sodium, 17g carbohydrate, 9g sugar, 4g fiber, 4g proteinPacific Organic Vegetable Lentil & Roasted Red Pepper Soup (Reduced Sodium): 140 calories, 0.5g fat, 430mg sodium, 27g carbohydrate, 3g sugar, 5g fiber, 7g proteinPacific Organic Creamy Butternut Squash Soup: 90 calories, 2g fat, 490mg sodium, 18g carbohydrate, 6g sugar, 4g fiber, 3g proteinHealthy Choice Chicken Noodle Soup: 90 calories, 2g fat, 390mg sodium, 12g carbohydrate, 2g sugar, 1g fiber, 7g proteinHealthy Choice Country Vegetable Soup: 100 calories, 0.5g fat, 420mg sodium, 21g carbohydrate, 4g sugar, 4g fiber, 3g proteinAnnies Organic Star Pasta & Chicken Soup: 90 calories, 3g fat, 670mg sodium, 9g carbohydrate, 0g sugar, 0g fiber, 5g protein At the grocery store, keep in mind that not all healthy soups come in cans. Check for single-or multi-serving shelf-stable boxes or frozen containers; these are just as convenient as cans. Find the Best Healthy Soups When you're trying to lose weight, you'll want to find or make soups that provide plenty of filling fiber from vegetables or grains and a healthy boost of protein from lean meat, poultry, legumes, 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. Choose tomato or broth-based soups to keep the calorie count low. If you're in the mood for a creamy soup, use fat-free evaporated milk instead of whole milk during preparation. You can shop for reduced-fat versions of your favorite soup as well, but many have almost as many calories as the full-fat version. Vegetable soup is an ideal choice to help you lose weight. Most varieties 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. If your favorite soup doesn't include vegetables, add them yourself! Mix in fresh, frozen, or canned vegetables or beans for a boost of nutrition and fiber. If your soup needs more flavor, add onions, peppers, fresh herbs, or spices. Another creative trick to add fiber to your healthy soup meal is to make your own healthy bread bowl. 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 out and fill with soup or chili, such as Amy's Low Sodium Vegetarian Chili. What Is the Soup Diet? Pros, Cons, and What You Can Eat Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 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. 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