The Best Commercial Soups to Eat This Winter

The Best Commercial Soups to Eat This Winter Everyone needs their quick meal options in the fridge, freezer and pantry. And what do many of us swap our lunch time salads for when it gets cooler? Soups! As with most products on supermarket shelves, there is a confusing amount of variety. So, the NTA Dietitians created this resource to help you narrow down the healthiest, and most filling products. How Do I Decide What Makes A Good Soup? In general, aside from the odd slice of bread, a soup is a complete meal. For this reason, it has to satisfy our nutrient criteria for a whole meal, too. What we re looking for is: Total Energy (kj or Calories) Compared with many other quick meal options, soups generally have fewer calories. Making them a great choice for those watching their weight! A low energy meal would be between: 350 to 450 Kcal for women, which translates to 1470 to 1890 kj, or 400 to 500Kcal for men, ie 1680 to 2100 kj. Many soups are actually a lot lower energy than these targets for men and women. This is one of the reasons why they re such a great option for those wanting to control their weight! Protein Having enough protein in your meal is important for fullness. If protein is too low, people tend to feel hungry sooner after their meal, or less satisfied straight after they ve eaten. Even if you re comparing two similar looking meals with the same total calories and similar ingredients, the higher protein one will be more filling. Most Important Nutrients to Compare: 1. Total energy 2. Protein content Many commercial soups have too little protein. The low protein ones might be based on a vegetable, like pumpkin soup, or they might just have very small amounts of the protein containing ingredients like meat or legumes. As an absolute minimum for a main meal, look for a soup with at least 10g protein. Ideally, to reach the minimum you d usually see in a complete meal, aim for a soup with closer to 20g protein. Carbohydrate Contrary to current belief, this is NOT the nutrient the NTA Dietitians pay the most attention to when selecting a soup! There are a few reasons for this. Firstly, we are already looking for a soup that fits our total energy target above, so we know that the calories/ kilojoules are low enough to suit our weight control goals. Secondly, if a food contains more protein, then by volume it will have a lower amount of the other macronutrients, that is, carbohydrate and fat. If we choose a soup that meets our protein and energy targets, it s not possible for the carbohydrate to end up being excessive. Still, let s look at what an appropriate amount of carb would be for a regular meal. Ideally, our carbohydrate

intake should be spread quite evenly between our main meals/ snacks, to keep our physical energy and concentration relatively stable (and avoid cravings!). Looking at an average sized person (who is not doing any kind of endurance exercise), a daily carbohydrate intake at the lower end of normal would be: Men: 200-250g per day. This is 800-1000kcal from carb, ie 40-50% daily energy from carb when eating 2000Kcal per day. Women: 160-200g per day. This is 640-800kcal from carb, ie 40-50% daily energy from carb when eating 1600kcal per day. Broken down over the day, this could look like: Men: Women: 40-60g carb per main meal 15-30g carb per snack 30-45g carb per main meal 15-25g carb per snack So, that gives us a range between 30-45g carb per soup for a woman, and 40-60g carb per soup for a man. Just make sure you count any bread you add! Can I eat bread with my soup? Per slice, a good quality grainy bread adds an extra 90Kcal (270Kj), and 15-20g carbohydrate 1.5-2g fibre If your soup is far enough below your energy target and contains enough protein, go for it! Vegetables In any other complete meal, half of your plate would be dedicated to non-starchy veggies. Since it s hard to work out how much vegetable content there is in a soup, we can get a clue from the fibre content instead. In one ½ cup serve of cooked veggies, there would usually be around 3g fibre. I d want to have at least two serves of veggies in my soup, because we need to reach 5-6 serves each day on average to meet our nutrient needs. Therefore, look for a soup with at least 6g fibre. If you can do better than 6g though, please do! Aim for one with as much fibre as possible, as this is another way to keep yourself full. Of course, if your soup contains a grain or any legumes (like lentils or peas), those will also add to the fibre content, which is fine. Sodium (Salt) This is a tricky one, because most commercial soups contain large amounts of sodium, and more than you d usually find in a home cooked meal. In general, there is far too much sodium in our food supply. Much of this comes from takeaway and convenience foods, but we also get a significant amount from regular foods like bread, sauces or marinades, deli meats, cheeses, and tinned or frozen ready meals. Sodium is a problem, because it makes our kidneys work harder (to flush the excess out). Excessive sodium intake can also make artery walls less elastic, which contributes to high blood pressure later in life. When looking for low sodium foods, we compare the amount of sodium per 100g of the food. Low sodium = 120mg/ 100g or less Moderate sodium = 120-600mg/ 100g High sodium = 600mg/ 100g or more

Unfortunately, you re quite unlikely to find a low sodium soup- unless you make it from scratch with a low sodium stock. Looking for a soup that is on the lower side of the moderate sodium category is the best option that doesn t rule out most products. Aim for: 300mg sodium or less, per 100g Soup Nutrients Summary: * Check the amount of these nutrients per serve, except sodium. Make sure you check how many serves are in a tin or pouch. You ll likely be eating the whole tin, not half of it. Energy Women < 1890kJ Men < 2100 kj Protein 10 20g Carbohydrate Women 30-45g Men 40-60g Sodium Lower = better. Under 300mg per 100g Fibre 6g or more Soup Varieties that Meet our Criteria- Listed Alphabetically by Brand And some close hits to increase your variety. (Aldi) Chefs Cupboard, Vegetable, 535g tin Energy 273Kcal/ 1150Kj Protein 11.8g Carbohydrate 46.5g Sodium 1605mg (300mg per 100g) Fibre 12.3g (Aldi) Chefs Cupboard Premium, Chicken & Sweetcorn, 505g tin Energy 227Kcal/ 954Kj Protein 12.6g Carbohydrate 33.3g Sodium 1050mg (208mg per 100g) Fibre 5.6g Campbell s Country Ladle, Chicken & Sweet Corn, 500g tin Energy 242Kcal/ 1017Kj Protein 11.6g Carbohydrate 38.4g Sodium 1485mg (294mg per 100g) Fibre 6.1g

Campbell s Country Ladle, Pea & Ham, 500g tin Energy 280Kcal/ 1170Kj Protein 23.5g Carbohydrate 29.5g Sodium 1420mg (284mg per 100g) Fibre 17.5g Campbell s Chunky, Pea & Ham, 500g tin Energy 354Kcal/ 1480Kj Protein 20.7g Carbohydrate 49g Sodium 1475mg (195mg per 100g) Fibre Not stated on label. We can assume that the pea content gives enough fibre. Campbell s Country Ladle Café Style, Indian Spiced Lentils with Vegetables, 505g tin Energy 222Kcal/ 934Kj Protein 10.6g Carbohydrate 36.4g Sodium 1364 (270g per 100g) Fibre 11.1g Campbell s Country Ladle Café Style, Simmered Pumpkin, Red Lentil & Spinach, 505g tin Energy 242Kcal/ 1020Kj Protein 11.1g Carbohydrate 31.3g Sodium 1328mg (263mg per 100g) Fibre 10.1g Campbell s Country Ladle Microwave Pot, Chicken & Sweet Corn with Chives, 430g tub Energy 224Kcal/ 942Kj Protein 9.9g Carbohydrate 30.5g Sodium 1161mg (270mg per 100g) Fibre 4.7g Campbell s Country Ladle, Minestrone, 495g tin Energy 193Kcal/ 802Kj Protein 9.9g Carbohydrate 31.2g Sodium 1337mg (270mg per 100g) Fibre 7.4g Campbell s Country Ladle, Lentils & Smokey Bacon, 430g tub Energy 237Kcal/ 989Kj Protein 14.2g Carbohydrate 34.4g Sodium 1148mg (267mg per 100g) Fibre 6g

Coles, Beef & Vegetable, 430g tub Energy 249Kcal/ 1036Kj Protein 12.5g Carbohydrate 38.3g Sodium 1204mg (280mg per 100g) Fibre Not stated Heinz Big N Chunky, Beef & Vegetable, 535g tin Energy 289Kcal/ 1204Kj Protein 24.1g Carbohydrate 32.1g Sodium 2006mg (375mg per 100g) * Note: Sodium is getting high Fibre 4.8g Heinz Big N Chunky, Beef Stockpot, 535g tin Energy 273Kcal/ 1150Kj Protein 20.3g Carbohydrate 34.8g Sodium 1792mg (335mg per 100g) * Note: Sodium is getting high Fibre 4.3g Heinz Big N Chunky, Chicken & Corn, 535g tin Energy 316Kcal/ 1311Kj Protein 11.8g Carbohydrate 43.9g Sodium 1552mg (290mg per 100g) Fibre 7g Heinz Big N Chunky, Peppered Steak, 535g tin Energy 326Kcal/ 1364Kj Protein 27.3g Carbohydrate 36.9g Sodium 1552mg (290mg per 100g) Fibre 5.4g Heinz Big N Chunky, Bacon, Steak & Potato, 535g tin Energy 294Kcal/ 1231Kj Protein 18.7g Carbohydrate 35.3g Sodium 1177mg (224mg per 100g) Fibre 5.4g Heinz Classic, Pea & Ham, 535g tin Energy 289Kcal/ 1204Kj Protein 20.3g Carbohydrate 33.2g Sodium 1873mg (353mg per 100g) * Note: Sodium is getting high Fibre 16.6g

Heinz Classic, Italian Minestrone, 535g tin Energy 219Kcal/ 910Kj Protein 10.7g Carbohydrate 36.4g Sodium 1445mg (270mg per 100g) Fibre 8.6g Heinz Classic, Pumpkin Minestrone, 535g tin Energy 332Kcal/ 1391Kj Protein 10.7g Carbohydrate 54.4g Sodium 1632mg (305mg per 100g) * Note: Sodium is getting high Fibre 7.5g Heinz Soup of the Day, Minted Garden Pea, 430g pouch Energy 155Kcal/ 645Kj Protein 11.2g Carbohydrate 18.9g Sodium 1247mg (290mg per 100g) Fibre 10.3g Iku Wholefood, Green Pea & Kombu, 354g tub (Takeaway chain: Sydney CBD & Surrounds) Energy 258Kcal/ 1076Kj Protein 15.2g Carbohydrate 33.6g Sodium 828mg (234mg per 100g) Fibre Not stated. Assumed adequate due to peas. Iku Wholefood, Barley Brown Lentil & Tomato, 354g tub Energy 191Kcal/ 797Kj Protein 10.6g Carbohydrate 28.7g Sodium 825mg (233mg per 100g) Fibre Not stated. Assumed adequate due to barley & lentils. * Note about LaZuppa 420g microwave tubs: While the varieties below may have less than ideal fibre, or protein in the 8-10g range, many of these are low enough in energy to be good snack choices. * LaZuppa, Chicken & Corn Chowder, 420g tub Energy 181Kcal/ 760Kj Protein 9.2g Carbohydrate 29.4g Sodium 1386mg (330mg per 100g) Fibre 5g

* LaZuppa, Creamy Chicken & Vegetable, 420g tub Energy 147Kcal/ 613Kj Protein 9.2g Carbohydrate 20.2g Sodium 1252mg (298mg per 100g) Fibre 5.5g LaZuppa, Mexican Corn, 420g tub Energy 185Kcal/ 773Kj Protein 11.8g Carbohydrate 26.9g Sodium 1042mg (248mg per 100g) Fibre 10.9g LaZuppa, Rustic Vegetables, 540g pouch Energy 151Kcal/ 632Kj Protein 10.3g Carbohydrate 23.2g Sodium 1355mg (251mg per 100g) Fibre 9.2g What about instant powdered soups? These are often very low calorie (many are under 100 Kcal), so you d be forgiven for thinking they re a good choice for those watching their weight! In reality, these are little more than very, very salty water, thickeners, and stock. They offer little nutrition, are very low protein, and contain very small amounts of vegetables. Give them a miss. LaZuppa, Tuscan Chicken and Vegetables, 540g pouch Energy 200Kcal/ 837Kj Protein 15.1g Carbohydrate 23.8g Sodium 1388mg (257mg per 100g) Fibre 11.3g LaZuppa, Mexican Chilli Bean, 540g pouch Energy 178Kcal/ 745Kj Protein 10.8g Carbohydrate 27.5g Sodium 1377mg (255mg per 100g) Fibre 11.9g LaZuppa, Traditional Sweet Corn, 540g pouch Energy 200Kcal/ 837Kj Protein 13g Carbohydrate 25.9g Sodium 1237mg (229mg per 100g) Fibre 12.4g Lite n Easy, Pea & Ham, 270g tub * Note: While too low energy for a main meal, good protein and fibre make this a healthy snack. Energy 162Kcal/ 678Kj Protein 13.5g Carbohydrate 19.2g Sodium 670mg (249mg per 100g) Fibre 5.4g

* Note about Pitango Soups: This organic NZ brand is stocked in all major supermarkets. No fibre values are available. Most of their varieties are under 250Kcal per 1/2 pouch (300g). Varieties meeting protein target include: White Bean & Chorizo (10.5g protein/ 216Kcal), Pea & Ham (14.1g protein/ 219Kcal), Chicken & Corn Chowder (10.2g protein/ 195Kcal), Moroccan Chicken (11.4g protein/ 195Kcal), Chicken Noodle (11.1g protein/ 156Kcal) Spring Lamb with Red Wine & Rosemary (11.4g protein/ 174Kcal), Organic Seafood Chowder (13.2g protein/ 276Kcal/ 600mL whole tub) Pitango Soup, Organic Free Range Chicken Miso, whole 600g pouch Energy 210Kcal/ 870Kj Protein 22.2g Carbohydrate 18.6g Sodium 1410mg (235mg per 100g) Fibre Not Stated * Sumo Salad, Chicken & Sweet Corn, 650mL (1 Large soup) Energy 299Kcal/ 1248Kj Protein 16.3g Carbohydrate 45.5g Sodium 1794mg (276mg per 100g) Fibre Not stated. * Note about Sumo Salad soups: No fibre values available. Most of their soup varieties are under 300Kcal per large bowl, except Creamy Thai Chicken. Varieties meeting protein target include: Creamy Thai Chicken (19.5g protein/ 579Kcal), Hearty Beef & Vegetable (10.4g protein/ 169Kcal), Chilli Mexican (12.4g protein/ 221Kcal), Miso Chicken Noodle (12.4g protein/ 267Kcal) Woolworths Select, Asian Style Chicken & Sweetcorn (Refrigerated), 300g tub Energy 202Kcal/ 843Kj Protein 10.5g Carbohydrate 11.4g Sodium 835mg (278mg per 100g) Fibre 10.2g Woolworths Select, Beef & Barley (Refrigerated), 500g pouch Energy 275Kcal/ 1150Kj Protein 10.5g Carbohydrate 38.5g Sodium 1345mg (269mg per 100g) Fibre 9g Woolworths Select, Malaysian Style Chicken Laksa (Refrigerated), 300g tub Energy 261Kcal/ 1095Kj Protein 13.8g Carbohydrate 18.6g Sodium 870mg (290mg per 100g) Fibre 4.2g * Fibre is a little low

Woolworths Select, Vegetable Lentil & Bacon (Refrigerated), ½ 1L pouch Energy 340Kcal Protein 13.5g Carbohydrate 44.5g Sodium 975mg (195mg per 100g) Fibre Not stated. Assumed adequate due to veg & lentil base Woolworths Select, Minestrone, 420g tub * Note: low energy makes this a snack size serving. Energy 151Kcal/ 638Kj Protein 9.2g Carbohydrate 18.5g Sodium 840mg (200mg per 100g) Fibre 8.4g Woolworths Select, Chunky Pepper Steak, 420g tub Energy 181Kcal/ 748Kj Protein 16g Carbohydrate 6.3g Sodium 1617mg (385mg per 100g) *Note: sodium is getting high Fibre 6.7g Have you found another commercial soup that meets these criteria? Send your suggestions to: emma@nutritiontrainingaustralia.com.au Thanks for reading, and we hope you find this helpful!