Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a hearty, savory soup where tender beans and smoky ham are simmered in a savory broth, offering a comforting, slightly thick texture with a rich, meaty undertone. Nutritionally, it's a lean, protein-rich option that provides substantial fiber and complex carbs for sustained energy, all at a remarkably low 81 calories per 100g. The reduced-sodium version allows the natural, earthy flavors of the beans and the subtle saltiness of the ham to shine through without overwhelming the palate.
Calorie split: 21% protein · 68% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, smoky flavor and satisfying, hearty texture that feels like a complete meal in a bowl. It's a classic comfort food that's incredibly versatile, easily paired with cornbread, crackers, or a simple side salad.
⚠️ Watch-outs & how to enjoy it better
The primary concern is sodium, even in reduced-sodium versions, which can be problematic for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like a banana or a side of steamed greens, and practice portion control. Additionally, the high fiber content may cause digestive discomfort for some; starting with a smaller serving and drinking plenty of water can help.
Key benefits
- High in plant-based protein and dietary fiber for satiety.
- Low in fat and calories, supporting weight management.
- Rich in complex carbohydrates for steady energy release.
- Provides essential minerals like iron and potassium from beans.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of using the ham bone to flavor bean soup is a centuries-old practice, often referred to as 'peasant food' for its ability to stretch a single piece of meat into a nourishing meal for many.
Full nutrition (USDA data · scales with serving)
| Water | 79.9 g |
| Energy | 81.0 kcal |
| Energy | 338 kj |
| Protein | 4.2 g |
| Total lipid (fat) | 1.0 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 13.7 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 38.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 158 mg |
| Sodium, Na | 187 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.32 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 18.0 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 349 ug |
| Carotene, alpha | 145 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 702 iu |
| Lycopene | 915 ug |
| Lutein + zeaxanthin | 36.0 ug |
| Vitamin E (alpha-tocopherol) | 0.39 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) | 5.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.25 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 | 0.01 g |
| SFA 16:0 | 0.17 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.41 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.40 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.23 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 | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Soup, bean with pork, canned, condensed — USDA does not publish this profile for Soup.
| Tryptophan | 0.06 g |
| Threonine | 0.24 g |
| Isoleucine | 0.29 g |
| Leucine | 0.48 g |
| Lysine | 0.40 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.18 g |
| Valine | 0.32 g |
| Arginine | 0.31 g |
| Histidine | 0.15 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.28 g |
| Proline | 0.27 g |
| Serine | 0.29 g |
FAQ
Is canned bean and ham soup healthy?
Yes, it can be a healthy choice, especially the reduced-sodium version. It's low in fat, high in protein and fiber, and provides essential nutrients. However, always check the label for sodium content and choose options with minimal added sugars.
How can I reduce the sodium in canned bean soup?
You can rinse the beans and ham in a colander under cold water to remove some surface sodium. Alternatively, diluting the soup with a bit of water or unsalted broth can also help lower the sodium concentration per serving.
What can I serve with bean and ham soup?
It pairs wonderfully with crusty bread, cornbread, or crackers. For a balanced meal, add a side of fresh green salad, steamed vegetables, or a simple fruit salad.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.81 kcal/g · 21% calories from protein · 4.0 g fiber · 3.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.