9 Best Canned Soups of 2023 – Healthiest Store-Bought Soups

Canned soup gets a bad rap, andfairit has earned some side-eye over the years. But here’s the plot twist:
“store-bought” doesn’t automatically mean “salt lick in a can.” In 2023, more brands leaned into lighter-sodium
recipes, better ingredient lists, and soups that actually feel like a meal (not just hot, beige water with dreams).

This guide rounds up nine standout canned soups you could easily find in 2023plus a simple system for spotting
healthier options in the soup aisle. Because the real superpower isn’t memorizing brands. It’s knowing what to look for
when the labels start yelling things like “HEARTY!” “HOMESTYLE!” and “NOW WITH EVEN MORE COMFORT!”

What “Healthy” Canned Soup Really Means (In Plain English)

A “healthy” canned soup usually nails three things: reasonable sodium, solid nutrition (protein/fiber/vegetables),
and an ingredient list that doesn’t read like a chemistry pop quiz. The biggest deal-breaker is typically sodium.
Most people get the majority of their sodium from packaged and prepared foodsnot the salt shakerso soup can either
help or quietly blow up your day’s totals. The good news: you can use the Nutrition Facts label to keep it in check.

The quick label checklist (save this for your next grocery run)

• Check serving size first. Many cans are 2 servings. If you eat the whole can (you will), read “per container.”
• Use % Daily Value for sodium. As a rule of thumb, 5% DV or less is low; 20% DV or more is high.
• Aim for a reasonable sodium range. Many nutrition pros suggest roughly 300–600 mg sodium per serving as a practical target for canned soup (and againwatch the serving math).
• Look for protein + fiber. A balanced soup often has at least 5–7 g protein and 3+ g fiber per serving (beans and lentils are the cheat code).
• Scan ingredients. You want recognizable foods first (broth, veggies, beans, chicken), not “salt” as the second ingredient.
• Don’t be hypnotized by packaging claims. “Reduced sodium” doesn’t mean low sodiumjust less than the regular version.

Know the lingo: “Low sodium” vs. “Reduced sodium”

Here’s the part labels don’t put in big friendly letters:
“Low sodium” has a specific definition (it’s a tight limit per serving),
while “reduced sodium” simply means the product has at least 25% less sodium than a reference version.
So “reduced” can still be pretty saltyjust less salty than its loud cousin.

9 Best Canned Soups of 2023 (Healthier Store-Bought Picks)

These picks balance convenience, nutrition, and realistic label numbers. They’re not all identical in calories or macros
because “healthy” should fit different needs (higher protein, more fiber, vegetarian options, etc.).
For each soup, you’ll see why it made the list and how to make it even better.

1) Progresso Reduced Sodium Southwest Style Black Bean & Vegetable

Why it’s on the list: Flavor-forward (hello, peppers and spices) without turning your sodium intake into a jump scare.
One can serving lists 410 mg sodium, plus beans and vegetables for real “meal energy,” not just “warmth.”

Make it even healthier: Add a handful of frozen corn or spinach while heating, then top with diced avocado or plain Greek yogurt.
You’ll get more fiber and a creamy finish without needing extra salt.

2) Campbell’s Chunky Healthy Request Roasted Chicken Soup with Country Vegetables

Why it’s on the list: It’s hearty, familiar, and label-transparent. Per cup, it lists 410 mg sodium
and 6 g protein. If you eat the whole container, check the “per container” line: sodium rises (because math is undefeated).

Make it even healthier: Stir in extra vegetables (green beans, peas, spinach) and add a squeeze of lemon.
Acid makes food taste “saltier” without adding sodium.

3) Pacific Foods Organic Lightly Salted Chicken & Wild Rice Soup

Why it’s on the list: “Lightly salted” is the vibe we want. It lists 320 mg sodium per cup
and 600 mg per container, which is refreshingly reasonable for a comforting chicken-and-rice soup.

Make it even healthier: Add shredded rotisserie chicken breast (or chickpeas) and a handful of baby spinach.
You’ll boost protein and micronutrients with minimal effort.

4) Progresso Reduced Sodium Roasted Chicken Noodle

Why it’s on the list: When you want classic chicken noodle without the “why is my water retention wearing skinny jeans?” feeling.
The label lists 460 mg sodium per serving. But note the full can is more (about two servings), so it can climb fast.

Make it even healthier: Bulk it up with extra veggies and a small serving of cooked whole-grain pasta to stretch it into
two satisfying bowls (and split the sodium load).

5) Amy’s Organic Medium Chili (Light in Sodium)

Why it’s on the list: Chili is basically soup’s cool cousin who owns a slow cooker and a flannel.
This one is impressive on paper: 13 g protein, 9 g fiber, and 310 mg sodium per can.
That’s a rare combo for something that tastes like it took longer than “open lid, heat, eat.”

Make it even healthier: Serve over a baked sweet potato or brown rice and top with chopped onions or cilantro.
You’ll turn it into a balanced meal with minimal added sodium.

6) Amy’s Organic Split Pea Soup (Light in Sodium)

Why it’s on the list: Split pea soup is fiber’s love language. This one lists 12 g protein,
7 g fiber, and 510 mg sodium per can. It’s filling and nutrient-denseespecially for lunch.

Make it even healthier: Add black pepper, smoked paprika, or a splash of vinegar to wake up flavors without extra salt.
Pair with a crunchy salad for texture contrast (and because your mouth deserves variety).

7) Progresso Reduced Sodium Creamy Tomato with Basil

Why it’s on the list: Comfort food that still plays nice with your day. It lists 480 mg sodium per cup
and a modest calorie count per serving. Heads-up: creamy tomato soups can include added sugarso this is a “smart comfort” pick,
not a “free-for-all” pick.

Make it even healthier: Pair it with a whole-grain grilled cheese or a tuna-and-arugula sandwich.
The protein helps keep it satisfying, and you’ll feel like a functional adult who packed lunch on purpose.

8) Progresso Reduced Sodium Hearty Minestrone

Why it’s on the list: Minestrone is the overachiever of the soup world: beans, vegetables, pasta, and a broth that tastes like effort.
It’s also a strong fiber pick. Watch the container math: the label shows 480 mg sodium per serving,
but the full can lists a higher total sodium count (because it contains about two servings).

Make it even healthier: Add a handful of spinach or chopped kale in the last minute of heating.
Toss in a tablespoon of grated Parmesan if your overall day is low-sodiumotherwise use lemon and herbs.

9) Amy’s Organic Chunky Tomato Bisque (Light in Sodium)

Why it’s on the list: A creamy classic with a major sodium haircut.
The product notes it contains 520 mg sodium per can compared to 1,160 mg per can in the regular version.
That’s the kind of upgrade your blood pressure (and taste buds) can both clap for.

Make it even healthier: Add steamed broccoli or roasted red peppers and blend briefly for a thicker, veggie-boosted bisque.
It’s basically “restaurant soup” without the restaurant sodium.

How to Make Any Canned Soup Healthier (Even If It’s Not on This List)

• Dilute strategically: Add unsalted broth, water, or extra vegetables. You’ll reduce sodium per bowl without sacrificing volume.
• Boost protein: Add shredded chicken, canned no-salt-added beans, lentils, tofu, or Greek yogurt (for creamy soups).
• Add fiber: Toss in frozen veggies, spinach, kale, or leftover roasted vegetables. Beans and barley also work great.
• Use “flavor hacks” instead of salt: Lemon juice, vinegar, garlic, pepper, chili flakes, cumin, smoked paprika, and fresh herbs.
• Watch the side dishes: A salty soup + salty crackers + deli-meat sandwich = sodium stack. Pair soup with fruit, salad, or unsalted whole grains.

Common Mistakes People Make When Buying “Healthy” Store-Bought Soup

Mistake #1: Believing “reduced sodium” means “low sodium”

“Reduced” is relative. A product can be reduced and still be high in sodiumespecially if you eat the entire can.
Always check the Nutrition Facts label and the per-container totals.

Mistake #2: Ignoring %DV (Daily Value)

Percent Daily Value is a shortcut for comparing products. If sodium is 20% DV or more per serving, it’s considered high.
If it’s 5% DV or less, it’s considered low. Use that quick filter when your eyes glaze over in aisle five.

Mistake #3: Forgetting that “one can” isn’t always “one serving”

The label may list nutrition “per serving,” but your lunch reality is often “per container.” When in doubt, read the “per container”
numbers or do the quick math. Your future self will thank you (and your water bottle won’t have to work overtime).

Real-Life Experiences: How Healthy Canned Soup Actually Fits Into Your Week

Let’s talk about what really happens when you buy canned soup with the best intentions. You don’t stand in your kitchen
thinking, “Today I will consume exactly one serving size.” You’re hungry, it’s 2:07 p.m., and your brain is operating on
vibes and deadlines. This is why canned soup can be either a nutrition win or a stealth sodium ambushdepending on what
you choose and how you build the meal around it.

A common experience: you grab a “healthy” soup, microwave it, take two bites, and immediately start hunting for something else.
That’s not a willpower problemit’s a balance problem. Soups that are mostly broth and a few floating noodles can feel comforting,
but they may not keep you full. The fix is simple: pair soup with protein and fiber. A bowl of minestrone becomes a legit meal when
you add a side of Greek yogurt, a hard-boiled egg, or a small tuna sandwich on whole grain bread. Even a “light” tomato soup feels
more satisfying with a protein-forward side.

Another totally normal moment: you find a soup you love, then notice the sodium and feel personally betrayed.
This is where label literacy saves the day. In practice, “healthiest” often means “best trade-off.” You might choose a soup with
slightly higher sodium if it’s loaded with beans, vegetables, and fiberthen you keep the rest of the day lower-sodium.
Or you split the can into two bowls and add extra veggies so the sodium per bowl drops and the volume goes up.
That’s not “dieting.” That’s just adulting with a microwave.

People also tend to notice taste differences when they shift toward lower-sodium soups. The first spoonful can feel a little
“quieter.” That’s expected. Salt is a loudspeaker. The good news is your taste buds adapt, and you can get big flavor from
spices, acidity, and aromatics. A squeeze of lemon in chicken soup, a splash of vinegar in bean soup, or a sprinkle of smoked
paprika in split pea can make the soup taste brighter and more complexwithout adding sodium. It’s the same trick restaurants use,
except they usually add more butter. You’re basically hacking restaurant flavor, minus the sodium tax.

There’s also the “workweek survival” experience: you buy soup as a backup plan, then forget it until you’re too tired to cook.
That’s actually the best use of canned soup. Keep a few options that fit your goalsone bean-based, one chicken-based, and one
comfort soup like tomato. Then keep add-ins nearby: frozen spinach, canned no-salt beans, microwave rice, or even pre-chopped veggies.
The combo makes soup feel fresh and personalized, not like a pantry compromise.

Finally, a truth everyone learns: the healthiest store-bought soups are the ones you’ll actually eat. If you hate lentils,
forcing yourself to buy lentil soup is just a very specific form of self-sabotage. Use this list as a starting point, then apply
the label checklist to find your own “best.” Once you’ve got two or three go-to soups that taste good and fit your nutrition needs,
you’ve basically created a low-effort meal planwithout writing a single inspirational quote on a sticky note.

Final Takeaway

The best canned soups of 2023 weren’t just convenientthey were smarter. The healthiest store-bought soups tend to be
lower in sodium (or at least reasonable per bowl), built with real ingredients, and balanced with protein and fiber so you’re
not hungry again in 30 minutes. Use the label checklist, watch the serving size, and remember: you can turn almost any canned soup
into a better meal with a few simple add-ins.