Soup, vegetarian vegetable, canned, condensed
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
A pantry staple, this condensed soup is a smooth, savory base made from a medley of vegetables like carrots, celery, and potatoes. Diluted with water or milk, it transforms into a light, comforting broth with a mild, familiar vegetable sweetness. Nutritionally, it's a low-calorie option that provides a quick source of carbohydrates and a modest amount of protein.
💚 Why it's loved
People love it for its nostalgic, comforting flavor and incredible versatility—it's a blank canvas that can be spiced up, enriched with cream, or used as a sauce base. Its convenience makes it a go-to for quick lunches, soups, and casseroles.
⚠️ Watch-outs & how to enjoy it better
The condensed format often contains significant sodium, which can be a concern for those monitoring blood pressure. To counteract this, rinse the condensed soup with water or choose a 'low-sodium' variety, and pair it with a potassium-rich food like a banana or sweet potato to help balance electrolytes.
Key benefits
- Low-calorie base for quick meals
- Provides a source of complex carbohydrates
- Shelf-stable and convenient for meal prep
- Versatile foundation for adding extra protein or veggies
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of condensed soup was popularized in the 1890s by Joseph A. Campbell, who realized that removing water from soup made it lighter and cheaper to ship, revolutionizing the canned food industry.
Full nutrition (scales with serving)
| Water | 84.9 g |
| Energy | 59.0 kcal |
| Energy | 247 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 1.6 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 9.8 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 171 mg |
| Sodium, Na | 516 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.38 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.75 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 7.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 142 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1500 ug |
| Carotene, alpha | 410 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2842 iu |
| Lycopene | 1930 ug |
| Lutein + zeaxanthin | 160 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.16 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.68 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.67 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.06 g |
| Isoleucine | 0.08 g |
| Leucine | 0.12 g |
| Lysine | 0.08 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.04 g |
| Valine | 0.08 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.36 g |
| Glycine | 0.06 g |
| Proline | 0.12 g |
| Serine | 0.06 g |
FAQ
How do I prepare condensed soup?
Typically, you mix the condensed soup with an equal amount of water or milk (e.g., 1 can of soup to 1 can of water) and heat it in a saucepan or microwave until hot.
Is it healthy to eat condensed soup?
It can be part of a healthy diet when used as a base and enhanced with fresh vegetables, lean proteins, and whole grains. However, be mindful of sodium content and consider low-sodium versions.
Can I use it in recipes other than soup?
Absolutely! It's a common ingredient in casseroles, pot pies, sauces, and stews, adding flavor and a creamy texture without the need for a roux.