6 Top Canned Soups That Aid in Weight Loss

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Let’s be honest: Nothing beats a warm, hearty bowl of soup on a chilly fall or winter day. Especially when you’re on a diet and want to lose weight, soup is a convenient option that you can seamlessly prepare and simmer or stock up on canned goods at the store. So the next time you hit the grocery store, we’ve got the best dietitian-approved canned soups for weight loss to check out.

With the right options on hand, some canned soups make for an easy, satisfying meal that won’t derail your weight loss efforts. The key is knowing which ones to add to your cart, and we’re here to share the best canned soups for weight loss below.

Before you dive in, there are a few ingredients and general guidelines to remember when shopping for canned soup.

“Organic options and BPA-free cans [reduce the] exposure to endocrine disrupting chemical remains considered obesity,” explains Tami Best, MS, RDN, IFNCPfrom Top Nutrition Coaching. “[Additionally, canned soups with] fiber [can] positively affect the gut microbiota to facilitate weight loss, and [options packed with] protein [will take] longer for the body to digest, which promotes a feeling of satiety and helps lower calorie intake for the day.”

As for ingredients to avoid, Best recommends staying away from seed oils that have been bleached, refined, and heated, such as corn oil, canola oil, soybean oil, grapeseed oil, sunflower oil, cottonseed oil, and peanut oil. “These oils are high in pro-inflammatory omega-6 oils. Inflammation can negatively impact weight loss efforts,” Best tells us. Look for soups that contain avocado oil and extra virgin olive oil instead.

Last but not least, broth-based soups that are bursting with vegetables are always smart buys. They have a high water content and provide solid fiber to promote satiety.

Now let’s explore the best canned soups for weight loss.

Amy’s Organic Lentil Soup, Low in Sodium

Nutrition (per cup):
Calories: 150
Fat: 6 g (Saturated fat: 1 g)
Sodium: 270 mg
Carbohydrates: 19 g (Fiber: 4 g, sugar: 3 g)
Protein: 6 g

Amy’s Organic Lentil Soup is rich in protein and fiber, two important nutrients for weight loss. Best recommends this soup because it contains organic extra virgin olive oil, “which is an anti-inflammatory fat,” has a BPA-free can liner, and its sodium content isn’t through the roof. In fact, Amy’s Organic Lentil Soup has at least 50% less sodium than the brand’s regular soup.

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Amy’s Organic Split Pea Soup, Light in Sodium

Nutrition (per cup):
Calories: 120
Fat: 1 g (Saturated fat: 0 g)
Sodium: 310 mg
Carbohydrates: 21 g (Fiber: 5 g, sugar: 4 g)
Protein: 7 g

Amy’s Organic Split Pea Soup provides flavor for few calories – only 120 in a cup! This is another low sodium option that is full of protein and fiber. It’s made with vegetables and organic split peas, adding a hearty, weight-loss-friendly meal to your bowl.

Eden – Black Bean and Quinoa Chili

Nutrition (per cup):
Calories: 190
Fat: 2 g (Saturated fat: 0 g)
Sodium: 500 mg
Carbohydrates: 35 g (Fiber: 7 g, sugar: 3 g)
Protein: 10 g

Whether you’re getting ready to watch a game or enjoying a cozy evening in front of the fire, chili rarely disappoints. Best recommend Eden’s Black Bean and Quinoa Chiliwhich is packed with black beans, quinoa, onions, red peppers, shiitake and maitake mushrooms as well as chilli and jalapeño peppers. This soup provides an impressive seven grams of fiber and 10 grams of protein in one cup.

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Health Vallery organic vegetable soup (no added salt)

Nutrition (per cup):
Calories: 90
Fat: 2 g (Saturated fat: 0 g)
Sodium: 45 mg
Carbohydrates: 15 g (Fiber: 2 g, sugar: 4 g)
Protein: 2 g

Health Vallery organic vegetable soup (no added salt) has only 90 calories per cup and provides two grams of fiber and two grams of protein. “[This option is] loaded with antioxidant-rich vegetables for extra water content to support a sense of fullness, says Best.[It also features] pure ingredients without added fillers and emulsifiers that can disrupt gut health and possibly negatively affect weight.”

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Health Valley Organic Chicken Noodle Soup (No Added Salt)

Nutrition (per cup):
Calories: 80
Fat: 1 g (Saturated fat: 0 g)
Sodium: 65 mg
Carbohydrates: 11 g (Fiber: 3 g, sugar: 1 g)
Protein: 4 g

Health Valley’s Organic Chicken Noodle Soup (No Salt Added) is broth-based and low in calories – only 80 per cup! It’s a low-sodium option and a great source of protein and fiber. “[This soup also] contains acacia, which is known to promote a sense of perfection,” explains Best.6254a4d1642c605c54bf1cab17d50f1e

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Dr. Kellyann Chicken and Vegetable Savory Bone Broth Soup

Nutrition (per cup):
Calories: 90
Fat: 3.5 g (Saturated fat: 1 g)
Sodium: 490 mg
Carbohydrates: 9 g (Fiber: 1 g, sugar: 1 g)
Protein: 6 g

If you’re a fan of bone broth, you’ll want to check out Dr. Kellyann’s Chicken & Vegetables Salty Bone Broth Soup. “[It’s] rich in collagen from the bone broth, which can support a healthy weight by promoting gut health, [and] high in protein for appetite control,” Best tells us. This option includes chicken bone broth, dark chicken meat, celery, carrots, green peas, and herbs and spices for a delicious, hearty lunch or dinner.