Soup, tomato, canned / carton, reduced sodium
Common food
Photo: Wikipedia
This is a smooth, velvety soup made from pureed tomatoes, often with a subtle onion or herb base, offering a bright, tangy-sweet flavor. Its nutrition is notably light, with a very low calorie count and minimal fat, making it a guilt-free pantry staple. The reduced sodium version specifically allows the natural tomato acidity and sweetness to shine through more clearly.
Calorie split: 7% protein · 85% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar warmth and incredible versatility—it serves as a base for countless dishes or a satisfying meal on its own. Its bright flavor is a nostalgic taste of home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its naturally high acidity, which can aggravate heartburn or acid reflux in sensitive individuals. To counteract this, pair it with a starchy side like crusty bread or crackers, or mix in a dollop of plain yogurt or a swirl of olive oil to mellow the tang.
Key benefits
- Excellent source of the antioxidant lycopene.
- Very low in calories and fat, supporting weight management.
- Reduced sodium helps manage daily salt intake.
- Provides a small amount of dietary fiber.
- Quick, convenient source of vegetable servings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic pairing of tomato soup and grilled cheese sandwiches in America was heavily popularized by the 1920s invention of pre-sliced bread and the rise of commercial canned soup brands.
Full nutrition (USDA data · scales with serving)
| Water | 90.5 g |
| Energy | 35.0 kcal |
| Protein | 0.64 g |
| Total lipid (fat) | 0.33 g |
| Carbohydrate, by difference | 7.7 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 113 mg |
| Sodium, Na | 191 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.38 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 4.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 72.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 5095 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 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 | 0.12 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.12 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.11 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is canned tomato soup healthy?
It can be a healthy choice, especially reduced-sodium versions. It's low in calories and fat and provides lycopene. The key is to check labels for added sugars and sodium content, and to balance it with protein and fiber-rich foods.
Why does my tomato soup taste metallic?
This can happen if the soup is cooked or stored in a reactive metal pot (like unlined aluminum) or if it's very acidic and has been in an open can. Use a non-reactive pot (stainless steel, glass) for heating and transfer leftovers to a glass or plastic container.
Can I use this soup as a sauce base?
Absolutely. It's a fantastic shortcut for pizza sauce, pasta sauce, or a braising liquid for meats. Simply simmer it with herbs like oregano or basil, garlic, and perhaps a pinch of sugar to balance acidity.
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 0.35 kcal/g · 7% calories from protein · 0.6 g fiber · 4.2 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: 1.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.