Soup, vegetable soup, condensed, low sodium, prepared with equal volume water
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a pantry staple: a thick, savory concentrate of puréed vegetables that transforms with equal parts water into a light, brothy soup. It offers a mild, comforting vegetable flavor with a smooth, slightly viscous texture. Nutritionally, it's a low-calorie, low-fat source of quick energy from carbohydrates and a modest amount of fiber.
Calorie split: 13% protein · 74% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate convenience and comforting, mild flavor that serves as a blank canvas. It's a nostalgic, warming staple that can be dressed up or enjoyed simply as a light, hydrating meal.
⚠️ Watch-outs & how to enjoy it better
The condensed form can be high in simple sugars and refined carbs, potentially causing a blood-sugar spike if eaten alone. To counteract this, pair it with a source of protein (like beans or chicken) or healthy fat (like a drizzle of olive oil) and add plenty of chunky vegetables to increase fiber and slow digestion.
Key benefits
- Extremely low in calories and fat.
- Very low in sodium when prepared as directed.
- Provides quick, light energy from carbohydrates.
- Contains dietary fiber for digestive health.
- Shelf-stable and convenient for quick meals.
🌍 Where it's eaten
💡 Did you know?
The 'equal volume water' instruction is key—using less water yields a thick, sauce-like consistency, while more water creates a thin, broth-like soup.
Full nutrition (USDA data · scales with serving)
| Water | 91.3 g |
| Energy | 33.0 kcal |
| Energy | 137 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.45 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 6.1 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.33 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 217 mg |
| Sodium, Na | 194 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 2.0 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.77 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 4.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 437 ug |
| Carotene, alpha | 157 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 860 iu |
| Lycopene | 6924 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.72 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) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 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 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.19 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 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
How is this different from regular canned vegetable soup?
This is a concentrate, meaning it's much thicker and more flavorful. You must dilute it with an equal volume of water before eating, unlike ready-to-eat canned soup.
Can I use it as a cooking liquid for grains or pasta?
Yes, it adds a subtle vegetable flavor to rice, quinoa, or pasta as it cooks. Use it in place of water for a simple flavor boost.
Is it suitable for a low-sodium diet?
The product itself is 'low sodium,' but always check the label. Preparing it as directed with water keeps the sodium content very low, making it a good choice for sodium-restricted diets.
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 0.33 kcal/g · 13% calories from protein · 1.1 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.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.