Soup, HEALTHY CHOICE Garden Vegetable Soup, canned
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a light, broth-based canned soup featuring a medley of tender garden vegetables like carrots, green beans, and corn. It delivers a clean, savory vegetable flavor with a soft, spoonable texture, and is notably low in calories and fat while providing a modest fiber boost.
Calorie split: 17% protein · 79% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it as a quick, comforting, and guilt-free pantry staple that feels wholesome without heaviness. Its mild, familiar vegetable profile makes it an easy base for enhancing or a reliable go-to for light lunches.
⚠️ Watch-outs & how to enjoy it better
The primary downside is often high sodium content from canning, which can be problematic for those monitoring blood pressure. To counteract, rinse the vegetables if possible, pair the soup with a low-sodium protein source like grilled chicken, and drink water alongside it.
Key benefits
- Very low in calories (51 kcal per 100g)
- Practically fat-free (0.21g per 100g)
- Source of dietary fiber (1.9g per 100g)
- Provides plant-based protein (2.13g per 100g)
- Convenient, shelf-stable meal component
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'garden vegetable' blend is a classic example of a 'macedoine' cut in culinary terms, referring to small, uniform dices of vegetables.
Full nutrition (USDA data · scales with serving)
| Water | 86.8 g |
| Energy | 51.0 kcal |
| Energy | 212 kj |
| Protein | 2.1 g |
| Total lipid (fat) | 0.21 g |
| Ash | 0.80 g |
| Carbohydrate, by difference | 10.0 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.00 mg |
| Sodium, Na | 195 mg |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Vitamin A, IU | 618 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| Fatty acids, total monounsaturated | 0.07 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| Cholesterol | 1.0 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 this soup considered healthy?
It's a low-calorie, low-fat option that can fit into a balanced diet. However, check the sodium content on the label, as canned soups can be high in salt.
Can I eat it straight from the can?
While safe, it's generally recommended to heat it thoroughly for better flavor and food safety. You can heat it in a saucepan or microwave.
What can I add to make it more filling?
Stir in cooked beans, lentils, or shredded chicken for protein. A dollop of Greek yogurt or a sprinkle of whole-grain croutons can add richness and texture.
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 0.51 kcal/g · 17% calories from protein · 1.9 g fiber · 2.1 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.