Soup, tomato, canned, condensed, reduced sodium
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a pantry staple: a smooth, velvety concentrate of cooked tomatoes, ready to be transformed into soup with a splash of water or milk. Its flavor is a bright, tangy tomato punch with a subtle sweetness, and its texture is uniformly silky. Nutritionally, it's a light base, offering about 65 calories per 100g with minimal fat and a good dose of fiber.
Calorie split: 10% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible convenience and comforting, nostalgic flavor that serves as a perfect canvas for culinary creativity. It's a warm hug in a bowl, instantly customizable with herbs, cream, or a grilled cheese sandwich for dipping.
⚠️ Watch-outs & how to enjoy it better
The condensed form and added sugars can lead to a quick blood-sugar spike if consumed alone. To counteract this, always pair it with a source of protein (like beans or chicken) or healthy fat (like a swirl of cream or avocado) to slow digestion and add satiety.
Key benefits
- Low in fat and calories
- Source of dietary fiber
- Provides lycopene, a potent antioxidant
- Convenient and shelf-stable base
- Reduced sodium content compared to regular versions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of canning tomatoes actually increases the bioavailability of lycopene, making this humble pantry item a surprisingly potent source of the antioxidant.
Full nutrition (USDA data · scales with serving)
| Water | 82.5 g |
| Energy | 65.0 kcal |
| Energy | 273 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.56 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 13.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 8.1 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 229 mg |
| Sodium, Na | 22.0 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 5.1 ug |
| Vitamin C, total ascorbic acid | 12.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 235 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 392 iu |
| Lycopene | 10920 ug |
| Lutein + zeaxanthin | 90.0 ug |
| Vitamin E (alpha-tocopherol) | 0.34 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) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.15 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 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 | 0.09 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.03 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 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
What's the difference between this and regular canned tomato soup?
This is a concentrate (condensed) that you dilute with water or milk. Regular canned soup is ready-to-eat. The reduced sodium version has about 25% less sodium than the standard condensed formula.
Can I use this as a cooking ingredient?
Absolutely! It's a versatile flavor base. Use it to enrich stews, braise meats, add depth to chili, or as a quick pasta sauce when thinned and seasoned.
How long does it last after opening?
Once opened, transfer any unused portion to a non-metal container, refrigerate, and consume within 3-4 days. Do not store the concentrate in the opened can.
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 0.65 kcal/g · 10% calories from protein · 1.2 g fiber · 8.1 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.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.