Soup, chunky vegetable, canned, ready-to-serve
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a hearty, ready-to-eat soup packed with a medley of diced vegetables like carrots, potatoes, and celery in a savory, often tomato-based broth. Its texture is satisfyingly chunky, offering a comforting bite with every spoonful, while its nutritional profile is notably light, providing a low-calorie, high-fiber option for a quick meal.
Calorie split: 12% protein · 80% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, homestyle flavor and the convenience of having a warm, vegetable-rich meal ready in minutes. It's a versatile staple that can be enjoyed on its own or easily customized with extra ingredients.
⚠️ Watch-outs & how to enjoy it better
Canned versions can be high in sodium, which may be a concern for those monitoring blood pressure. To counteract this, you can rinse the vegetables or choose a 'low sodium' variety. Its low protein and fat content means it may not be very satiating on its own; pairing it with a piece of grilled chicken, a sprinkle of cheese, or whole-grain bread can create a more balanced meal.
Key benefits
- Very low in calories (39 kcal per 100g)
- Good source of dietary fiber (1.1g per 100g)
- Low in fat (0.36g per 100g)
- Provides a convenient vegetable serving
- Typically low in protein, making it a light meal base
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chunky' designation in canned soups is often a specific marketing term that guarantees a minimum percentage of solid vegetable pieces by weight, ensuring a heartier texture than traditional condensed varieties.
Full nutrition (USDA data · scales with serving)
| Water | 89.5 g |
| Energy | 39.0 kcal |
| Energy | 165 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.36 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 7.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.6 g |
| Sucrose | 0.50 g |
| Glucose | 0.60 g |
| Fructose | 0.46 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 5.5 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.51 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 180 mg |
| Sodium, Na | 267 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 2.9 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.54 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 7.0 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 52.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 512 ug |
| Carotene, alpha | 236 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1049 iu |
| Lycopene | 580 ug |
| Lutein + zeaxanthin | 132 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.09 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.03 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.15 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.01 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 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 chunky vegetable soup healthy?
It can be a healthy choice due to its low calorie, low fat, and high fiber content. However, check the label for sodium content, as many canned soups are high in salt. Opting for low-sodium versions or rinsing the contents can help.
How can I make canned vegetable soup more filling?
Boost its protein and healthy fat content by adding cooked beans, lentils, shredded chicken, or a dollop of Greek yogurt. Serving it with a side of crusty bread or over brown rice also makes it more substantial.
What vegetables are typically in chunky vegetable soup?
Common ingredients include carrots, potatoes, celery, corn, green beans, peas, and tomatoes. The exact mix can vary by brand and recipe.
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 0.39 kcal/g · 12% calories from protein · 1.1 g fiber · 1.6 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: 1.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.