The Best Commercial Soups to Eat This Winter
Everyone needs their quick meal options in the fridge, freezer and pantry. And what do many of us swap our
lunch time salads for when it gets cooler? Soups!
As with most products on supermarket shelves, there is a confusing amount of variety. So, the NTA Dietitians
created this resource to help you narrow down the healthiest, and most filling products.
How Do I Decide What Makes A Good Soup?
In general, aside from the odd slice of bread, a soup is a complete meal. For this reason, it has to satisfy our
nutrient criteria for a whole meal, too. What we’re looking for is:
Total Energy (kJ or Calories)
Compared with many other quick meal options, soups generally have fewer calories. Making them a great
choice for those watching their weight!
A low energy meal would be between:
350 to 450 Kcal for women, which translates to 1470 to 1890 kJ, or
400 to 500Kcal for men, ie 1680 to 2100 kJ.
Many soups are actually a lot lower energy than these targets for men and women. This is one of the reasons
why they’re such a great option for those wanting to control their weight!
Protein
Having enough protein in your meal is important for
fullness. If protein is too low, people tend to feel hungry
sooner after their meal, or less satisfied straight after
they’ve eaten. Even if you’re comparing two similar
looking meals with the same total calories and similar
ingredients, the higher protein one will be more filling.
Most Important Nutrients to Compare:
1. Total energy
2. Protein content
Many commercial soups have too little protein. The low protein ones might be based on a vegetable, like
pumpkin soup, or they might just have very small amounts of the protein containing ingredients like meat or
legumes.
As an absolute minimum for a main meal, look for a soup with at least 10g protein.
Ideally, to reach the minimum you’d usually see in a complete meal, aim for a soup with closer to 20g protein.
Carbohydrate
Contrary to current belief, this is NOT the nutrient the NTA Dietitians pay the most attention to when
selecting a soup! There are a few reasons for this. Firstly, we are already looking for a soup that fits our total
energy target above, so we know that the calories/ kilojoules are low enough to suit our weight control goals.
Secondly, if a food contains more protein, then by volume it will have a lower amount of the other
‘macronutrients’, that is, carbohydrate and fat. If we choose a soup that meets our protein and energy
targets, it’s not possible for the carbohydrate to end up being excessive.
Still, let’s look at what an appropriate amount of carb would be for a regular meal. Ideally, our carbohydrate
www.NutritionTrainingAustralia.com.au
intake should be spread quite evenly between our main meals/ snacks, to keep our physical energy and
concentration relatively stable (and avoid cravings!). Looking at an average sized person (who is not doing any
kind of endurance exercise), a daily carbohydrate intake at the lower end of normal would be:
Men:
200- 250g per day.
This is 800- 1000kcal from carb, ie 40-50% daily energy from carb when eating 2000Kcal per day.
Women:
160- 200g per day.
This is 640- 800kcal from carb, ie 40- 50% daily energy from carb when eating 1600kcal per day.
Broken down over the day, this could look like:
Men:
40- 60g carb per main meal
15- 30g carb per snack
Women:
30- 45g carb per main meal
15-25g carb per snack
So, that gives us a range between 30-45g carb per soup
for a woman, and 40-60g carb per soup for a man.
Just make sure you count any bread you add!
Can I eat bread with my soup?
Per slice, a good quality grainy bread adds
an extra
 90Kcal (270Kj), and
 15-20g carbohydrate
 1.5-2g fibre
If your soup is far enough below your
energy target and contains enough
protein, go for it!
Vegetables
In any other complete meal, half of your plate would be dedicated to non-starchy veggies. Since it’s hard to
work out how much vegetable content there is in a soup, we can get a clue from the fibre content instead. In
one ½ cup serve of cooked veggies, there would usually be around 3g fibre. I’d want to have at least two
serves of veggies in my soup, because we need to reach 5-6 serves each day on average to meet our nutrient
needs.
Therefore, look for a soup with at least 6g fibre.
If you can do better than 6g though, please do! Aim for one with as much fibre as possible, as this is another
way to keep yourself full. Of course, if your soup contains a grain or any legumes (like lentils or peas), those
will also add to the fibre content, which is fine.
Sodium (Salt)
This is a tricky one, because most commercial soups contain large amounts of sodium, and more than you’d
usually find in a home cooked meal. In general, there is far too much sodium in our food supply. Much of this
comes from takeaway and convenience foods, but we also get a significant amount from regular foods like
bread, sauces or marinades, deli meats, cheeses, and tinned or frozen ready meals.
Sodium is a problem, because it makes our kidneys work harder (to flush the excess out). Excessive sodium
intake can also make artery walls less elastic, which contributes to high blood pressure later in life.
When looking for low sodium foods, we compare the amount of sodium per 100g of the food.
Low sodium = 120mg/ 100g or less
Moderate sodium = 120-600mg/ 100g
High sodium = 600mg/ 100g or more
www.NutritionTrainingAustralia.com.au
Unfortunately, you’re quite unlikely to find a ‘low’ sodium soup- unless you make it from scratch with a low
sodium stock. Looking for a soup that is on the lower side of the moderate sodium category is the best option
that doesn’t rule out most products. Aim for:
300mg sodium or less, per 100g
Soup Nutrients Summary:
* Check the amount of these nutrients ‘per serve’, except sodium.
Make sure you check how many serves are in a tin or pouch. You’ll
likely be eating the whole tin, not half of it.
Energy
Protein
Carbohydrate
Sodium
Fibre
Women < 1890kJ
Men < 2100 kJ
10 – 20g
Women 30-45g
Men 40-60g
Lower = better. Under 300mg per 100g
6g or more
Soup Varieties that Meet our Criteria- Listed Alphabetically by Brand
…And some close hits to increase your variety.
(Aldi) Chefs’ Cupboard, Vegetable, 535g tin
Energy
273Kcal/ 1150Kj
Protein
11.8g
Carbohydrate 46.5g
Sodium
1605mg (300mg per 100g)
Fibre
12.3g
(Aldi) Chefs’ Cupboard Premium, Chicken & Sweetcorn, 505g tin
Energy
227Kcal/ 954Kj
Protein
12.6g
Carbohydrate 33.3g
Sodium
1050mg (208mg per 100g)
Fibre
5.6g
Campbell’s Country Ladle, Chicken & Sweet Corn, 500g tin
Energy
242Kcal/ 1017Kj
Protein
11.6g
Carbohydrate 38.4g
Sodium
1485mg (294mg per 100g)
Fibre
6.1g
www.NutritionTrainingAustralia.com.au
Campbell’s Country Ladle, Pea & Ham, 500g tin
Energy
280Kcal/ 1170Kj
Protein
23.5g
Carbohydrate 29.5g
Sodium
1420mg (284mg per 100g)
Fibre
17.5g
Campbell’s Chunky, Pea & Ham, 500g tin
Energy
354Kcal/ 1480Kj
Protein
20.7g
Carbohydrate 49g
Sodium
1475mg (195mg per 100g)
Fibre
Not stated on label. We can assume that the pea content gives enough fibre.
Campbell’s Country Ladle Café Style, Indian Spiced Lentils with Vegetables, 505g tin
Energy
222Kcal/ 934Kj
Protein
10.6g
Carbohydrate 36.4g
Sodium
1364 (270g per 100g)
Fibre
11.1g
Campbell’s Country Ladle Café Style, Simmered Pumpkin, Red Lentil & Spinach, 505g tin
Energy
242Kcal/ 1020Kj
Protein
11.1g
Carbohydrate 31.3g
Sodium
1328mg (263mg per 100g)
Fibre
10.1g
Campbell’s Country Ladle Microwave Pot, Chicken & Sweet Corn with Chives, 430g tub
Energy
224Kcal/ 942Kj
Protein
9.9g
Carbohydrate 30.5g
Sodium
1161mg (270mg per 100g)
Fibre
4.7g
Campbell’s Country Ladle, Minestrone, 495g tin
Energy
193Kcal/ 802Kj
Protein
9.9g
Carbohydrate 31.2g
Sodium
1337mg (270mg per 100g)
Fibre
7.4g
Campbell’s Country Ladle, Lentils & Smokey Bacon, 430g tub
Energy
237Kcal/ 989Kj
Protein
14.2g
Carbohydrate 34.4g
Sodium
1148mg (267mg per 100g)
Fibre
6g
www.NutritionTrainingAustralia.com.au
Coles, Beef & Vegetable, 430g tub
Energy
249Kcal/ 1036Kj
Protein
12.5g
Carbohydrate 38.3g
Sodium
1204mg (280mg per 100g)
Fibre
Not stated
Heinz Big ‘N Chunky, Beef & Vegetable, 535g tin
Energy
289Kcal/ 1204Kj
Protein
24.1g
Carbohydrate 32.1g
Sodium
2006mg (375mg per 100g)
* Note: Sodium is getting high
Fibre
4.8g
Heinz Big ‘N Chunky, Beef Stockpot, 535g tin
Energy
273Kcal/ 1150Kj
Protein
20.3g
Carbohydrate 34.8g
Sodium
1792mg (335mg per 100g)
Fibre
4.3g
* Note: Sodium is getting high
Heinz Big ‘N Chunky, Chicken & Corn, 535g tin
Energy
316Kcal/ 1311Kj
Protein
11.8g
Carbohydrate 43.9g
Sodium
1552mg (290mg per 100g)
Fibre
7g
Heinz Big ‘N Chunky, Peppered Steak, 535g tin
Energy
326Kcal/ 1364Kj
Protein
27.3g
Carbohydrate 36.9g
Sodium
1552mg (290mg per 100g)
Fibre
5.4g
Heinz Big ‘N Chunky, Bacon, Steak & Potato, 535g tin
Energy
294Kcal/ 1231Kj
Protein
18.7g
Carbohydrate 35.3g
Sodium
1177mg (224mg per 100g)
Fibre
5.4g
Heinz Classic, Pea & Ham, 535g tin
Energy
289Kcal/ 1204Kj
Protein
20.3g
Carbohydrate 33.2g
Sodium
1873mg (353mg per 100g)
Fibre
16.6g
* Note: Sodium is getting high
www.NutritionTrainingAustralia.com.au
Heinz Classic, Italian Minestrone, 535g tin
Energy
219Kcal/ 910Kj
Protein
10.7g
Carbohydrate 36.4g
Sodium
1445mg (270mg per 100g)
Fibre
8.6g
Heinz Classic, Pumpkin Minestrone, 535g tin
Energy
332Kcal/ 1391Kj
Protein
10.7g
Carbohydrate 54.4g
Sodium
1632mg (305mg per 100g)
Fibre
7.5g
* Note: Sodium is getting high
Heinz Soup of the Day, Minted Garden Pea, 430g pouch
Energy
155Kcal/ 645Kj
Protein
11.2g
Carbohydrate 18.9g
Sodium
1247mg (290mg per 100g)
Fibre
10.3g
Iku Wholefood, Green Pea & Kombu, 354g tub
(Takeaway chain: Sydney CBD & Surrounds)
Energy
258Kcal/ 1076Kj
Protein
15.2g
Carbohydrate 33.6g
Sodium
828mg (234mg per 100g)
Fibre
Not stated. Assumed adequate due to peas.
Iku Wholefood, Barley Brown Lentil & Tomato, 354g tub
Energy
191Kcal/ 797Kj
Protein
10.6g
Carbohydrate 28.7g
Sodium
825mg (233mg per 100g)
Fibre
Not stated. Assumed adequate due to barley & lentils.
* Note about LaZuppa 420g microwave tubs: While the varieties below may have less than ideal fibre, or
protein in the 8-10g range, many of these are low enough in energy to be good snack choices.
* LaZuppa, Chicken & Corn Chowder, 420g tub
Energy
181Kcal/ 760Kj
Protein
9.2g
Carbohydrate 29.4g
Sodium
1386mg (330mg per 100g)
Fibre
5g
www.NutritionTrainingAustralia.com.au
* LaZuppa, Creamy Chicken & Vegetable, 420g tub
Energy
147Kcal/ 613Kj
Protein
9.2g
Carbohydrate 20.2g
Sodium
1252mg (298mg per 100g)
Fibre
5.5g
LaZuppa, Mexican Corn, 420g tub
Energy
185Kcal/ 773Kj
Protein
11.8g
Carbohydrate 26.9g
Sodium
1042mg (248mg per 100g)
Fibre
10.9g
LaZuppa, Rustic Vegetables, 540g pouch
Energy
151Kcal/ 632Kj
Protein
10.3g
Carbohydrate 23.2g
Sodium
1355mg (251mg per 100g)
Fibre
9.2g
What about instant powdered soups?
These are often very low calorie (many
are under 100 Kcal), so you’d be
forgiven for thinking they’re a good
choice for those watching their weight!
In reality, these are little more than
very, very salty water, thickeners, and
stock.
They offer little nutrition, are very low
protein, and contain very small
amounts of vegetables. Give them a
miss.
LaZuppa, Tuscan Chicken and Vegetables, 540g pouch
Energy
200Kcal/ 837Kj
Protein
15.1g
Carbohydrate 23.8g
Sodium
1388mg (257mg per 100g)
Fibre
11.3g
LaZuppa, Mexican Chilli Bean, 540g pouch
Energy
178Kcal/ 745Kj
Protein
10.8g
Carbohydrate 27.5g
Sodium
1377mg (255mg per 100g)
Fibre
11.9g
LaZuppa, Traditional Sweet Corn, 540g pouch
Energy
200Kcal/ 837Kj
Protein
13g
Carbohydrate 25.9g
Sodium
1237mg (229mg per 100g)
Fibre
12.4g
Lite n’ Easy, Pea & Ham, 270g tub
* Note: While too low energy for a main meal, good protein and fibre make this a healthy snack.
Energy
162Kcal/ 678Kj
Protein
13.5g
Carbohydrate 19.2g
Sodium
670mg (249mg per 100g)
Fibre
5.4g
www.NutritionTrainingAustralia.com.au
* Note about Pitango Soups: This organic NZ brand is stocked in all major supermarkets. No fibre values are
available. Most of their varieties are under 250Kcal per 1/2 pouch (300g). Varieties meeting protein target
include:
White Bean & Chorizo (10.5g protein/ 216Kcal),
Pea & Ham (14.1g protein/ 219Kcal),
Chicken & Corn Chowder (10.2g protein/ 195Kcal),
Moroccan Chicken (11.4g protein/ 195Kcal),
Chicken Noodle (11.1g protein/ 156Kcal)
Spring Lamb with Red Wine & Rosemary (11.4g protein/ 174Kcal),
Organic Seafood Chowder (13.2g protein/ 276Kcal/ 600mL whole tub)
Pitango Soup, Organic Free Range Chicken Miso, whole 600g pouch
Energy
210Kcal/ 870Kj
Protein
22.2g
Carbohydrate 18.6g
Sodium
1410mg (235mg per 100g)
Fibre
Not Stated
* Sumo Salad, Chicken & Sweet Corn, 650mL (1 Large soup)
Energy
299Kcal/ 1248Kj
Protein
16.3g
Carbohydrate 45.5g
Sodium
1794mg (276mg per 100g)
Fibre
Not stated.
* Note about Sumo Salad soups: No fibre values available. Most of their soup varieties are under 300Kcal per
large bowl, except Creamy Thai Chicken. Varieties meeting protein target include:
Creamy Thai Chicken (19.5g protein/ 579Kcal),
Hearty Beef & Vegetable (10.4g protein/ 169Kcal),
Chilli Mexican (12.4g protein/ 221Kcal),
Miso Chicken Noodle (12.4g protein/ 267Kcal)
Woolworths Select, Asian Style Chicken & Sweetcorn (Refrigerated), 300g tub
Energy
202Kcal/ 843Kj
Protein
10.5g
Carbohydrate 11.4g
Sodium
835mg (278mg per 100g)
Fibre
10.2g
Woolworths Select, Beef & Barley (Refrigerated), 500g pouch
Energy
275Kcal/ 1150Kj
Protein
10.5g
Carbohydrate 38.5g
Sodium
1345mg (269mg per 100g)
Fibre
9g
Woolworths Select, Malaysian Style Chicken Laksa (Refrigerated), 300g tub
Energy
261Kcal/ 1095Kj
Protein
13.8g
Carbohydrate 18.6g
Sodium
870mg (290mg per 100g)
Fibre
4.2g
* Fibre is a little low
www.NutritionTrainingAustralia.com.au
Woolworths Select, Vegetable Lentil & Bacon (Refrigerated), ½ 1L pouch
Energy
340Kcal
Protein
13.5g
Carbohydrate 44.5g
Sodium
975mg (195mg per 100g)
Fibre
Not stated. Assumed adequate due to veg & lentil base
Woolworths Select, Minestrone, 420g tub
* Note: low energy makes this a snack size serving.
Energy
151Kcal/ 638Kj
Protein
9.2g
Carbohydrate 18.5g
Sodium
840mg (200mg per 100g)
Fibre
8.4g
Woolworths Select, Chunky Pepper Steak, 420g tub
Energy
181Kcal/ 748Kj
Protein
16g
Carbohydrate 6.3g
Sodium
1617mg (385mg per 100g)
*Note: sodium is getting high
Fibre
6.7g
Have you found another commercial soup that meets these criteria?
Send your suggestions to: [email protected]
Thanks for reading, and we hope you find this helpful!
www.NutritionTrainingAustralia.com.au