11 Healthiest Canned Soups According to a Nutritionist in 2026

The healthiest canned soups can be surprisingly hard to spot, since nutrition profiles vary widely by brand and recipe. And if you’re standing in the aisle wondering what is the healthiest canned soup to actually buy, you’re not alone. 

Many people are simply trying to find a canned soup that is healthy for their needs without spending forever reading labels. Is canned soup healthy or just a convenient comfort food that looks better than it is? 

A Harvard School of Public Health study found that eating canned soup daily for five days was linked to a short-term increase in urinary BPA, a chemical that can be present in some can linings. On the nutrition side, many canned soups are also high in sodium and light on protein and vegetables, especially cream-based options. 

This nutritionist-reviewed guide helps you weigh those tradeoffs and choose the healthiest canned soups that offer a more balanced option. You’ll also see a few soups here that come in cartons or pouches, but they’re included because they’re shelf-stable and used the same way as canned soup. 

 Jump to Section

• The 11 Healthiest Canned Soups
• Is Canned Soup Healthy?
• How We Choose the Healthiest Canned Soups

The 11 Healthiest Canned Soups

1. Rao’s Lentil Soup

This lentil soup is one of those grocery-store staples that quietly overdelivers. Among the healthiest canned soups, it hits that sweet spot of being filling without feeling heavy or overly rich.

Lentil-based soups often provide fiber and some protein, and this one offers a balance of both that can help it function as a light meal rather than just a side. The texture leans cozy and hearty rather than thin and brothy, which makes each serving feel substantial.

What stood out to us is how close it tastes to something you’d make at home. The ingredient list is straightforward, which is why it’s often mentioned among the healthiest canned soups, and the lentils and vegetables can support satiety. 

The tradeoff is that, like most jarred or canned soups, sodium is on the higher side, and fiber is generally lower compared with homemade versions, depending on the recipe.

Rao’s Lentil Soup Nutritional Info (per 248-gram serving, 1 cup)

• Calories: 140
• Total Fat: 3.5 grams (4% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 720 milligrams (31% DV)
• Carbohydrates: 20 grams (7% DV)
• Dietary Fiber: 1 grams (4% DV)
• Total Sugar: 4 grams
• Added Sugar: 1 grams (2% DV)
• Protein: 6 grams

  

2. Pacific Foods Organic Hearty Vegetable Soup

This is a comforting, vegetable-forward option that’s easy to reach for on busy days when you want something warm and familiar. It delivers a balanced flavor in a broth-based style, making it a reliable choice when you’re scanning the shelf for the healthiest canned soups that still feel satisfying.

Pacific Foods has a strong reputation for straightforward, plant-focused recipes, and this soup reflects that with recognizable ingredients and a savory taste that lets the vegetables shine. Pacific Foods soups are often included in conversations about the healthiest canned soups, but this option is notably high in sodium, delivering 53% of the daily value per can.

Pacific Foods Organic Hearty Vegetable Soup Nutritional Info (per 463-gram serving, 1 can)

• Calories: 140
• Total Fat: 0 grams (0% DV)
• Saturated Fat: 0 grams (0% DV)
• Sodium: 1210 milligrams (53% DV)
• Carbohydrates: 30 grams (11% DV)
• Dietary Fiber: 6 grams (21% DV)
• Total Sugar: 13 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 4 grams

3. Sprague Organic Tuscany-Style Minestrone

This soup proves that the healthiest canned soups don’t have to be boring. Bright, vegetable-packed and deeply comforting, this minestrone delivers classic Tuscan flavor in a way that still feels balanced.

This is a healthy canned soup option that works well for a quick lunch or an easy dinner. The mix of vegetables gives each bowl texture and substance without relying on cream or heavy thickeners.

The soup delivers 21% of the daily value for fiber, which adds to satiety compared with many broth-based soups and supports its place among the healthiest canned soups. Protein comes in at 6 grams per serving, making it a solid base that pairs well with a higher-protein addition.

Sprague Organic Tuscany-Style Minestrone Soup Nutritional Info (per 250-milliliter serving, 1 cup)

• Calories: 150
• Total Fat: 3 grams (4% DV)
• Saturated Fat: 0.4 grams (2% DV)
• Sodium: 650 milligrams (28% DV)
• Carbohydrates: 27 grams (6% DV)
• Dietary Fiber: 6 grams (21% DV)
• Total Sugar: 8 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 6 grams

4. Kettle & Fire Chicken Noodle Soup

This is the chicken noodle soup people reach for when they want something comforting that still feels intentional. It earns its spot among the healthiest canned soups by using bone broth as a base and offering a moderate amount of protein for the calories.

If you’re hunting for the healthiest canned chicken noodle soup that doesn’t taste watered down, this one makes a strong case. The broth-forward formula keeps things lighter than many noodle-heavy options, which can also make it easier to fit into low-carb lunch ideas when portions are kept reasonable.

With 11 grams of protein, this soup offers more satiety than many noodle-based options, which helps explain why it’s often included among the healthiest canned soups. Sodium sits at 22% of the daily value per serving, and the noodle portion is fairly modest, so it may not satisfy if you’re craving a big bowl of pasta-forward soup.

Kettle & Fire Chicken Noodle Soup Nutritional Info (per 245-gram serving, 1 cup)

• Calories: 120
• Total Fat: 2.5 grams (4% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 530 milligrams (22% DV)
• Carbohydrates: 15 grams (5% DV)
• Dietary Fiber: 2 grams (8% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 11 grams

5. Eat Proper Good Tomato Basil Soup

This tomato basil soup feels right at home on a rainy day, especially alongside a classic grilled cheese. It stands out within the healthiest canned soups category for having no added sugars and a short, recognizable ingredient list, while still delivering the familiar flavor people expect from tomato soup.

It can fit into low-carb soup soup rotations when you want something comforting, though it is richer than many broth-based tomato soups. Coconut milk gives the soup a smooth, creamy texture that softens the acidity of the tomatoes, but it also contributes to a higher saturated fat content, providing 30% of the daily value per serving.

Sodium sits at 21% of the daily value, which is moderate for a packaged soup. On the positive side, the soup delivers 22% of the daily value for fiber, giving it more staying power than many puréed tomato varieties, though protein remains limited.

This makes it a better choice for a lighter meal or as part of a simple, well-balanced pairing rather than a stand-alone entrée. It works best when paired with a protein-rich side to round out the meal.

Eat Proper Good Tomato Basil Soup Nutritional Info (per 340-gram serving, 1 pouch)

• Calories: 130
• Total Fat: 8 grams (10% DV)
• Saturated Fat: 6 grams (30% DV)
• Sodium: 470 milligrams (21% DV)
• Carbohydrates: 13 grams (5% DV)
• Dietary Fiber: 6 grams (22% DV)
• Total Sugar: 7 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 3 grams

6. Progresso Gluten-Free Italian-Style Wedding With Meatballs Canned Soup

This soup brings a classic Italian-style favorite to the canned aisle with a comforting mix of broth, pasta and meatballs. It works well as a healthy canned soup option when you want something hearty without being overly rich, offering a mix of protein and carbohydrates that feels more substantial than many broth-only choices.

The meatballs add flavor and some protein, though the overall protein is still on the lower side for a meal, which is why this soup tend to work best within the healthiest canned soups category when you pair it with something more protein-rich. 

Sodium is something to keep in mind, and fiber remains moderate, so portion size plays a role. This one works well as a simple bowl on its own rather than paired with heavier or salt-forward sides.

Progresso Gluten-Free Italian-Style Wedding With Meatballs Canned Soup Nutritional Info (per 340-gram serving, 1 cup)

• Calories: 120
• Total Fat: 5 grams (6% DV)
• Saturated Fat: 2 grams (9% DV)
• Sodium: 720 milligrams (31% DV)
• Carbohydrates: 13 grams (5% DV)
• Dietary Fiber: 2 grams (6% DV)
• Total Sugar: 1 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 5 grams

7. Amy’s Organic Light in Sodium Lentil Vegetable Soup

This lentil and vegetable soup is a hearty, plant-forward option that feels filling without being heavy. Lentils and vegetables give it a thicker, stew-like texture and a more substantial bite than many broth-based soups, which is one reason it’s often considered among the healthiest canned soups. 

With 8 grams of fiber and 11 grams of protein per can, it also offers more staying power than many vegetable soups. Amy’s appears frequently on lists of the healthiest canned soup brands, and this light in sodium option shows why. It contains 540 milligrams of sodium per can, compared with about 1,200 milligrams per can in Amy’s regular Lentil Vegetable Soup.

Amy’s Organic Light in Sodium Lentil Vegetable Soup Nutritional Info (per 411-gram serving, 1 can)

• Calories: 270
• Total Fat: 7 grams (9% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 540 milligrams (23% DV)
• Carbohydrates: 41 grams (15% DV)
• Dietary Fiber: 8 grams (29% DV)
• Total Sugar: 8 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 11 grams

8. Dr. McDougall’s Organic Lower Sodium Black Bean Soup

This black bean soup leans into comfort with more substance than many canned options, which helps it stand out among the healthiest canned soups for shoppers seeking a bean-based choice.

With 16 grams of protein per serving — the highest protein level in this roundup — along with 11 grams of fiber, the soup feels notably more filling and meal-like than most broth-based varieties. Black beans and vegetables provide a hearty texture and familiar flavor that works well when you want something satisfying without relying on cream or heavy thickeners.

Sodium reaches 26% of the daily value per serving, so it’s still something to factor into your day, even though it remains lower than many ready-to-eat soups in this category. It holds up well among the vegan healthiest canned soup options for a balanced, plant-forward meal.

Dr. McDougall’s Organic Lower Sodium Black Bean Soup Nutritional Info (per 245-gram serving, 1 cup)

• Calories: 320
• Total Fat: 2 grams (3% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 590 milligrams (26% DV)
• Carbohydrates: 61 grams (22% DV)
• Dietary Fiber: 11 grams (39% DV)
• Total Sugar: 6 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 16 grams

9. Campbell’s Condensed Cream of Chicken Unsalted

This condensed cream of chicken soup is a pantry staple that works best as a cooking base for casseroles, sauces or a quick bowl prepared to taste. The unsalted version can be useful when you are looking for the healthiest canned soups and want more control over sodium.

Nutrition-wise, it is very low in sodium per serving, but it is also low in protein and fiber and higher in saturated fat than many broth-based soups. The listed serving size is small, so totals will change depending on how much you use. 

It can still fit within the healthiest canned soup bases for cooking. Try adding vegetables like spinach, peas or carrots and proteins like shredded chicken, white beans or tofu.

Campbell’s Condensed Cream of Chicken Unsalted Nutritional Info (per 120-milliliter serving, ½ cup)

• Calories: 120
• Total Fat: 8 grams (10% DV)
• Saturated Fat: 2 grams (10% DV)
• Sodium: 60 milligrams (3% DV)
• Carbohydrates: 10 grams (4% DV)
• Dietary Fiber: 0 grams (0% DV)
• Total Sugar: <1 gram
• Added Sugar: 0 grams (0% DV)
• Protein: 2 grams

10. Pacific Foods Organic Butternut Squash Soup

This butternut squash soup highlights the natural sweetness of squash, layered with ginger, cinnamon and nutmeg. Butternut squash provides nutrients such as vitamin A and potassium, which support its place on lists of the healthiest canned soup brands for lighter, vegetable-forward meals.

At 100 calories per serving, it’s a lower-calorie option that works well when you want something warm and smooth without a heavy bowl. The texture stays creamy without feeling rich.

Protein and fiber are limited at 2 grams of protein and 1 gram of fiber per serving, so it is best as a starter or paired with a more filling side if you’re building out a meal. Sodium still deserves a quick check at 23% of the daily value, and added sugar is also notable at 10% of the daily value.

Pacific Foods Organic Butternut Squash Soup Nutritional Info (per 240-gram serving, 1 cup)

• Calories: 100
• Total Fat: 2 grams (3% DV)
• Saturated Fat: 0 grams (0% DV)
• Sodium: 540 milligrams (23% DV)
• Carbohydrates: 19 grams (7% DV)
• Dietary Fiber: 1 grams (4% DV)
• Total Sugar: 10 grams
• Added Sugar: 5 grams (10% DV)
• Protein: 2 grams

11. Progresso Reduced Sodium Roasted Chicken Noodle Soup

This roasted chicken noodle soup is a classic, comfort-forward option with broth, noodles, chicken and familiar vegetables like carrots and celery. It tends to come up when people ask, is canned soup healthy with the right balance because it offers a more moderate sodium approach than many standard chicken noodle soups while still tasting like the traditional version.

Progresso has appeared on lists of the healthiest canned soups over the years, and its Reduced Sodium line helps explain why. With 12 grams of protein per can, it feels more meal-friendly than many broth-based options, though fiber is modest. Sodium is still meaningful at 1,000 milligrams per can, so it works best when it fits your day and you pair it with lower-sodium sides.

Progresso Reduced Sodium Roasted Chicken Noodle Soup Nutritional Info (per 400-gram serving, 1 can)

• Calories: 180
• Total Fat: 3.5 grams (4% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 1000 milligrams (40% DV)
• Carbohydrates: 26 grams (10% DV)
• Dietary Fiber: 3 grams (9% DV)
• Total Sugar: 3 grams
• Added Sugar: 0 grams (0% DV)
• Protein: 12 grams

Is Canned Soup Healthy?

Canned soup can vary widely in nutritional value, so the healthiest canned soups tend to be the ones that fit your needs and preferences. A canned soup that is healthy often has sodium that fits your day and enough protein or fiber to feel satisfying.

Many options are high in sodium, lower in protein and lighter on vegetables, with some relying on added sugars or refined starches for flavor and texture. Cream-based and more processed soups are often higher in sodium and saturated fat, which can make them feel richer than broth-based options.

Soups made with recognizable ingredients, lower sodium and no added sugar often have a lighter overall profile, though portion size still matters, even when you’re choosing from the healthiest canned soup picks. Large servings or add-ins like cheese, cream, cured meats or buttery crackers can quickly change the nutrition profile of a simple bowl.

Here, the term healthiest canned soups is relative. It refers to options with comparatively less sodium, minimal added sugar and some contribution of fiber, protein or vegetables, recognizing that some soups work best as part of a meal rather than a complete meal on their own.

What Is the Healthiest Canned Soup?

When asking what is the healthiest canned soup, a few options from this list stand out depending on what you are prioritizing, which is why the healthiest canned soups look different from one shopper to the next. Lentil- and legume-based picks like Rao’s Lentil Soup, Amy’s Organic Light in Sodium Lentil Vegetable Soup and Dr. McDougall’s Organic Lower Sodium Black Bean Soup tends to offer more fiber and protein than many broth-only varieties.

Vegetable-forward options like Sprague Organic Tuscany-Style Minestrone can also be a solid choice, especially if you want more fiber from vegetables and beans. In general, useful indicators include recognizable ingredients, added sugar levels that fit the flavor profile and sodium levels that align with the serving size. 

Those same cues can help you narrow down the healthiest canned soup options for your routine. On the nutrition label, focus on calories and sodium per serving, fiber and protein amounts, and the ingredient list for added sugars.

What Is the Healthiest Canned Chicken Noodle Soup?

The healthiest canned chicken noodle soup options tend to have identifiable chicken and vegetables, moderate protein and sodium levels that make sense for one serving. In this guide, Kettle & Fire Chicken Noodle Soup and Progresso Reduced Sodium Roasted Chicken Noodle Soup rank higher for a broth-forward style and a more balanced profile than many classic versions.

Both options offer visible ingredients and a lighter texture compared with creamier styles often discussed in the bisque vs. soup conversation. Sodium still deserves attention, but these choices strike a more balanced profile than many canned alternatives.

How We Choose the Healthiest Canned Soups

To answer, what is the healthiest canned soup? We focused on what matters once the lid comes off. We reviewed ingredient lists, nutrition panels and product details across widely available brands, then narrowed the list to options that offered a more balanced profile than most. All selections were nutritionist-reviewed before publication.

Each soup had to meet a few criteria:

• Recognizable ingredients
• Lower sodium for the serving size
• No added sugar in savory flavors
• Some fiber or protein from vegetables, legumes or grains
• Clear, realistic labeling

We also considered how canned soup is typically eaten, whether as a light starter or a quick meal. The goal was not to identify perfect foods, but to highlight the healthiest canned soups relative to what’s commonly available.

The healthiest canned soups can be a practical option when convenience matters. Paying attention to ingredient quality, sodium levels, and how filling a soup is can make a meaningful difference, especially when it’s part of a regular routine rather than an occasional meal.

Ultimately, balance matters more than labels. Portion size, what you pair the soup with, and how often you rely on it all shape the bigger picture. With some intention, the healthiest canned soup choices can fit comfortably into everyday meals.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.