Canned Soup — Nutrients, Health Benefits, And Shopping Tips

Canned soup photo

Listonic Team

March 10, 2025

Canned soup offers a quick and nutritious meal solution, packed with essential vitamins and minerals to support a busy lifestyle. Explore tips for choosing the healthiest varieties by checking labels for sodium and preservatives, and discover effective storage methods to keep your soup fresh and flavorful.

Nutrients

Check the detailed nutritional values of canned soup, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 80 kcal

Nutrients per: 100 g% Daily Value*
Carbs10 g3.64%
Fiber1 g3.57%
Sugars1 g2%
Glycemic Index45 -
Protein3 g6%
Sodium700 mg30.43%
Total Fat3 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

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Choose canned soup with a label that lists whole ingredients and minimal preservatives, and check the expiration date to ensure freshness.
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Canned soup was first introduced in the 1890s and revolutionized meal convenience, but it wasn't until World War II that it became a staple in American households, as soldiers' families sought quick, nourishing meals while their loved ones were away.
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To maintain the best quality of canned soup, store it in a cool, dry place away from direct sunlight. Once opened, transfer any unused soup to an airtight container and refrigerate, consuming it within 3-4 days.
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The iconic red and white label was designed in 1898 and has remained largely unchanged ever since!

Health benefits

Discover how canned soup can be a convenient source of essential nutrients and hydration, promoting overall health and wellness.
  • 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

Explore the potential health risks associated with canned soup.
  • 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.
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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

For enhanced flavor and nutrition, consider adding fresh herbs or sautéed vegetables to canned soup before serving.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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