Soup, vegetable, canned, reduced sodium
Common food
Photo: Wikipedia
This is a pantry staple: a light, savory broth brimming with tender diced carrots, celery, potatoes, and green beans, all simmered to a soft, comforting texture. With a clean, subtly sweet vegetable flavor and a gentle salt profile, it's a low-calorie, hydrating choice that provides a modest boost of fiber and plant-based nutrients.
Calorie split: 12% protein · 79% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic warmth and incredible versatility—it's a ready-made base for countless recipes or a simple, satisfying bowl on its own. It's a universal comfort food that can be dressed up with herbs, a splash of cream, or turned into a heartier meal.
⚠️ Watch-outs & how to enjoy it better
The primary caution is the sodium content, even in 'reduced sodium' versions, which can be significant for those monitoring intake. To counteract this, you can dilute it with water or unsalted broth, and pair it with a protein source like beans, chicken, or an egg to balance the meal and slow any potential blood sugar impact from the starchy vegetables.
Key benefits
- Very low in calories (38 kcal per 100g)
- Good source of dietary fiber (1.2g per 100g)
- Low in fat (0.4g per 100g)
- Provides a mix of micronutrients from various vegetables
- Convenient and shelf-stable for quick meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Canned vegetable soup was a revolutionary convenience food in the early 20th century, famously marketed by companies like Campbell's as a complete, ready-to-eat meal that helped feed families during the Great Depression.
Full nutrition (USDA data · scales with serving)
| Water | 89.9 g |
| Energy | 38.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.40 g |
| Carbohydrate, by difference | 7.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.95 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 183 mg |
| Sodium, Na | 183 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 6.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.64 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 7.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 236 ug |
| Carotene, alpha | 69.0 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 76.0 ug |
| Lutein + zeaxanthin | 170 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.9 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 | 0.14 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.02 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 reduced-sodium canned soup actually healthy?
It's a better choice than regular canned soup, as it typically has 25-50% less sodium. However, it can still be high in salt. It's best viewed as a convenient base or ingredient to which you can add fresh vegetables, lean protein, and herbs to create a more balanced, nutritious meal.
Can I use this soup as a cooking liquid?
Absolutely. It's an excellent, flavorful substitute for water or plain broth when cooking grains like rice or quinoa, braising meats, or simmering legumes, adding depth and vegetable nutrition to the dish.
How can I make it more filling and nutritious?
Transform it into a complete meal by adding a can of rinsed beans (like cannellini or kidney), shredded cooked chicken, a handful of spinach, or a scoop of whole grains like barley or brown rice. A dollop of plain yogurt or a sprinkle of cheese can also add protein and healthy fats.
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 0.38 kcal/g · 12% calories from protein · 1.2 g fiber · 0.9 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: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.