Canned Soup — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 80 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 10 g | 3.64% |
Fiber | 1 g | 3.57% |
Sugars | 1 g | 2% |
Glycemic Index | 45 | - |
Protein | 3 g | 6% |
Sodium | 700 mg | 30.43% |
Total Fat | 3 | 3.85% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- Convenient and quick meal option, making it easy to prepare a nutritious meal in minutes.
- Long shelf life, allowing for easy storage and reducing food waste.
- Variety of flavors and ingredients, offering a wide range of options to suit different tastes and dietary needs.
- Can be a source of fiber, especially if made with beans, lentils, or vegetables, which supports heart health and digestion.
Health risks
- High sodium content which can lead to increased blood pressure and a higher risk of heart disease.
- Preservatives and additives that may cause allergic reactions or other health issues in sensitive individuals.
- Low nutritional value compared to fresh or homemade soups, potentially lacking essential vitamins and minerals.
- Risk of BPA exposure from the can linings, which has been linked to various health concerns including hormonal disruptions.
How to choose canned soup
When choosing canned soup, look for options that feature a short and recognizable ingredient list—this often indicates a product made with quality ingredients and minimal preservatives. Check for soups that are low in sodium and free from artificial flavors or colors, as these can significantly enhance both the taste and nutritional value of the soup.
Avoid cans that are dented, rusted, or have bulging lids, as these can be signs of spoilage or compromised safety. Soups with a thick, hearty texture and vibrant colors typically suggest a rich flavor profile, making them more enjoyable and satisfying.
How to store canned soup
To ensure your canned soup remains fresh and flavorful, store it in a cool, dry place, away from direct sunlight. A pantry or cupboard is an ideal location for keeping your canned goods. It's important to maintain a stable temperature, ideally between 50-70°F (10-21°C), to prevent any degradation of quality.
Humidity and temperature fluctuations can negatively affect the soup's taste and texture. Avoid storing canned soup in areas with high humidity, such as near stoves or dishwashers, as moisture can lead to rust on the can and spoilage. Additionally, never store cans in the freezer, as freezing can compromise the integrity of the can and the soup inside.
✅ Extra Tip
How long does it last?
Canned soup is a convenient pantry staple that can last for a considerable amount of time when stored correctly. Generally, unopened canned soup can remain safe to eat for 2 to 5 years past its expiration date if kept in a cool, dry place. Once opened, canned soup should be consumed within 3 to 4 days if refrigerated. To maximize its shelf life, it's essential to keep the cans away from extreme temperatures and humidity. If you want to extend the life of leftover soup, consider freezing it, which can preserve its quality for up to 3 months. Proper storage and handling are key to enjoying canned soup at its best.
What to do with leftovers?
Leftover canned soup can be a convenient and delicious ingredient to repurpose in various meals. Use it as a base for a hearty stew by adding fresh vegetables, beans, or grains to enhance its flavor and nutrition. You can also incorporate it into casseroles or pasta dishes for added moisture and taste. If you're looking for a quick meal, simply heat the soup and serve it with a side of crusty bread or over rice for a satisfying dinner.
Another creative way to use leftover canned soup is to blend it into a smoothie for a savory twist, or use it as a cooking liquid for grains like quinoa or couscous. If you have a large quantity, consider freezing portions in airtight containers for future meals, ensuring you have a quick and easy option on hand for busy days. Additionally, you can transform it into a sauce for meats or vegetables by simmering it down and adding your favorite herbs and spices.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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