Types of Canned Soups for Weight Loss

best soup for weight loss
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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 protein
  • Pacific Organic Vegetable Lentil & Roasted Red Pepper Soup (Reduced Sodium): 140 calories, 0.5g fat, 430mg sodium, 27g carbohydrate, 3g sugar, 5g fiber, 7g protein
  • Pacific Organic Creamy Butternut Squash Soup: 90 calories, 2g fat, 490mg sodium, 18g carbohydrate, 6g sugar, 4g fiber, 3g protein
  • Healthy Choice Chicken Noodle Soup: 90 calories, 2g fat, 390mg sodium, 12g carbohydrate, 2g sugar, 1g fiber, 7g protein
  • Healthy Choice Country Vegetable Soup: 100 calories, 0.5g fat, 420mg sodium, 21g carbohydrate, 4g sugar, 4g fiber, 3g protein
  • Annies 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.

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  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