Nothing beats a bowl of comforting, nourishing soup. Nowadays, supermarket shelves are stocked with a wide array of convenient soup options, from instant sachets through to long-life cans, pouches and even freshly made pots. Given the extensive selection available, there can be significant differences in the nutritional quality among different types and flavours of soup. Follow Healthy Food Guide dietitian Jess Burvill’s tips to find the healthiest choices.
Shop like a dietitian
Here’s what to look for on the label on the back of the pack:
1 More than 5g of protein per serve
2 Less than 1000mg of sodium per serve
3 Less than 3g sat fat per serve
4 At least 4g fibre per serve
5 Vegetables and legumes high on the ingredient list
Fresh soups
Usually the most nutritious store-bought choice, as they are closest to homemade soup and contain the least amount of sodium and additives.
Long-life cans and pouches
Useful for keeping on hand in the cupboard or in your drawer at work.
Instant sachet soups
Tend to be high in salt and additives, and low in protein and fibre, so it’s best to limit this type.
Ingredient watch
Sodium: Packages soups are often high in sodium, which can contribute to high blood pressure and other health issues.
Protein: Soups containing lean protein like chicken or legumes will keep you full longer than those with just veggies or carbs.
Wholesome ingredients: Chunky soups packed with vegetables and whole grains like barley or quinoa will be naturally higher in gut-friendly and heart-healthy fibre.
Soup’s on!
Instead of going for store-bought, try one of these delicious, nutritious soup recipes to tide you over into spring.
Spring chicken soup
Pumpkin soup with cannellini beans
Thai green pea blender soup
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