According to the United States Department of Agriculture, you should eat 2 cups of fruits and 2 1/2 cups of vegetables daily, based on a 2,000-calorie diet. Scientifically considered a fruit, a tomato is more of a vegetable when used in cooking due to its savory flavor. Regardless of whether you classify it as a fruit or vegetable, tomato soup is a low calorie food packed with lycopene, vitamins A and C, and potassium.
Lycopene
Tomato soup gets its color from the carotenoid and phytochemical called lycopene. A large study from Harvard and published in December in the "Journal of the National Cancer Institute" indicates that the intake of lycopene or other compounds in tomatoes may reduce the risk of prostate cancer. Tomato soup is a great source of lycopene due to the way the soup is made. During the slow heating process, which releases the earthy aromas, water evaporates, condensing lycopene. Additionally, heat bends the lycopene structure making absorption easier in your small intestine. That means tomato soup provides a concentrated, easily absorbed source of lycopene.
Calories and Fat
Tomato soup provides few calories. On average, each ½-cup serving of tomato soup contains 90 calories and no fat. According to a July 2006 review article in the "Southern Medical Journal," a diet rich in vegetables and low in calories and fat reduces your risk of many diseases including, diabetes, heart disease, stroke and some cancers. You should only consume as many calories as your body uses daily to prevent weight gain and other health issues.
Vitamins and Minerals
Tomato soup is a good source of the essential nutrients, vitamin C, vitamin A and potassium. Every 1/2-cup serving of tomato soup provides 10 percent of your daily value (DV) for vitamin C, 8 percent of your DV for vitamin A and 690 mg of potassium. Vitamin C performs many functions, but mostly commonly is known for maintaining your immune system. Vitamin A helps maintain vision and a healthy immune system, regulates cell growth and is essential for reproduction. As an electrolyte, potassium helps regulate blood pressure.
Limit Sodium
Canned soups and soup stocks contain high amounts of sodium. Intakes of sodium above the Institute of Medicine's recommended 1500 mg per day may elevate blood pressure, which increases your risk of developing heart disease. Try to find tomato soups with reduced sodium content or make your own soup at home to control sodium amounts. Consult a doctor before making diet or lifestyle modifications.
References
- Campbell's condensed soup: Tomato Soup; 2005
- "Southern Medical Journal"; What should we eat? Evidence from observational studies; Adams, SM, et al.; July 2006
- "Journal of the National Cancer Institute"; Intake of carotenoids and retinol in relation to risk of prostate cancer; Giovannucci, E, et al.; Dec 1995
- USDA: Food Groups to Encourage; July 9, 2008
- National Academy of Sciences, Institute of Medicine: Dietary Reference Intake; 2002
- "Nutrition and Cancer"; Changes in plasma and oral mucosal lycopene isomer concentrations in healthy adults consuming standard servings of processed tomato products; Allen, CM, et. al.; January 2003.
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