Because soups vary greatly in terms of ingredients, they also vary in terms of nutritional content. While some soups provide a healthy does of protein, fiber, heart-healthy unsaturated fat, vitamins and minerals, others are high in saturated fat and sodium. Soups prepared in restaurants may have even more calories, fat and sodium than canned soups. To make the healthiest choice in selecting soup, try those that do not contain dairy and are rich in vegetables.
Fat
Some soups contain a good deal of fat, and a large amount may be saturated. One cup of restaurant cream of broccoli soup, for example, contains 19 g of fat, of which 11 g are saturated. While unsaturated fat has beneficial effects on blood cholesterol and lowers the risk of heart disease, saturated fat has detrimental effects and increases your risk. Soups that are not generally high in saturated fat, such as vegetable or lentil soups, are healthier choices than high-fat soups.
Protein
Soups containing meat, beans and soy are generally rich in protein. One cup of lentil soup, for example, contains 9 g of protein, or about 16 percent of the total protein a 150 lb. person needs daily. Not all soups are high in protein -- those that contain mainly pasta generally contain less. Protein helps keep you satisfied, staving off hunger and preventing intake of excess calories. To make the healthiest choice, choose a soup with a fair amount of protein.
Fiber
Soup variy widely in fiber content, from none to 3 g or more per cup. Fiber is found in whole grains, beans and vegetables, so soups with these ingredients generally contain more. One cup of cream of broccoli soup, for example, contains 3 g of fiber. Fiber is important in healthy digestion and also helps keep you full after eating. To make the healthiest choice, aim for soups that contain some fiber.
Vitamins and Minerals
Soup contains a variety of vitamins and minerals, depending on the ingredients. Those that contain vegetables generally have a good deal of vitamins A and C, while those containing meat provide iron and zinc. One cup of tomato soup, for example, contains 20 percent of the daily value for vitamin A and 10 percent for vitamin C. Many soups, however, especially if canned, also contain a good deal of sodium -- 900 mg in a cup wouldn't be unusual. Choose those that are low in sodium and high in other nutrients.
References
- LIVESTRONG.COM MyPlate: Souplantation Soups -- Cream of Broccoli Soup
- American Heart Association; Know Your Fats; January 2011
- LIVESTRONG.COM MyPlate: Progresso Lentil Soup
- Centers for Disease Control and Prevention; Protein; February 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- LIVESTRONG.COM MyPlate: Progresso Tomato Basil Soup
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