- Canned soup can be a nutritious and convenient way to support your weight-loss efforts.
- Lentil and chicken-vegetable are among six canned soups that dietitians recommend for weight loss.
- Choose soups that are high in protein and fiber and lower in calories and sodium.
If you’re trying to lose weight, you may be resigned to spending hours in the kitchen chopping, simmering and prepping elaborate meals from scratch. This can feel daunting and unrealistic, especially when your schedule is already overflowing. But here’s an encouraging truth: convenience foods like canned soups can be a practical and nourishing option for those pursuing weight loss.
When chosen thoughtfully, these affordable, ready-to-eat meals can be a nourishing and satisfying way to get dinner on the table quickly without compromising your weight-loss efforts. To help you navigate the grocery store, we spoke with registered dietitians to highlight the top canned soups for weight loss and share practical tips on what to look for.
1. Lentil Soup
Lentil soup deserves a permanent place in your pantry—not only for its warm, earthy flavor but also for its ability to support weight loss through its high fiber and protein content. A single serving (½ cup) of cooked lentils provides an impressive 8 grams of fiber and 9 grams of protein. “This protein-fiber combination helps control hunger by promoting satiety—a feeling of fullness—and stabilizing blood sugar levels, which can prevent the spikes and crashes that often lead to [excess] snacking,” says Patricia Bannan, M.S., RDN, author of From Burnout to Balance and founder of Wellness Intelligence. She highlights that lentils contain complex carbohydrates with a low glycemic index. This means they are digested slowly, delivering steady, long-lasting energy instead of a quick burst that leaves you craving more food shortly after eating.
2. Chicken & Vegetable Soup
If you’re looking for a nutritious weight-loss winner, Kayley George, M.S., RD, LD, founder of The Healthy Weight Loss Dietitians, recommends snagging a few cans of chicken-and-vegetable soup during your next grocery run. This soup offers a satisfying mix of lean protein and nutrient-packed vegetables in a low-calorie, hydrating base to keep you full and satisfied until your next meal. Keep in mind that many canned versions of chicken-and-vegetable soup contain high amounts of sodium, which can contribute to bloating and water retention. To avoid this, George suggests reaching for low-sodium varieties that still provide the same great taste and benefits without the added salt.
3. Black Bean Soup
“Black bean soup is a smart choice for those looking to manage their weight, thanks to its rich content of plant-based protein and soluble fiber,” says Bannan. She explains that these two nutrients work synergistically to slow the digestive process, helping curb hunger for longer periods. Additionally, studies have shown that regularly consuming beans and legumes, including black beans, is associated with lower body weight and smaller waist circumference.
“Black beans also contain resistant starch, a type of carbohydrate that behaves like fiber. It resists digestion in the small intestine, which may support enhanced metabolism and fat oxidation,” she shares. Fat oxidation is beneficial because it is the process of breaking down stored fat to be used as energy.
4. Chickpea & Noodle Soup
Canned chickpea-and-noodle soup is a delicious spin on classic chicken noodle soup, offering the same comforting flavors with the added benefit of extra fiber to support your weight-loss goals. Its wholesome blend of protein- and fiber-rich chickpeas and vegetables with fusilli pasta shows that nourishing meals with carbohydrates can be a part of a balanced diet. “Who says carbs are bad for weight loss? Carbs help you feel both physically and emotionally satisfied,” says Cassie Black, M.S., RD, founder of Fat Loss Dietitian. In fact, research suggests that there is a connection between the satisfaction and enjoyment of eating and healthy eating patterns.
5. Light Beef Pot Roast Soup
For those searching for a savory, homestyle soup to support weight loss, George recommends light beef pot roast soup with vegetables. “With around 150 calories per can, beef roast soup packs an impressive 10 grams of protein. The lean beef creates a hearty, satisfying meal,” she explains. With fewer calories and fat than traditional beef soups, it offers a lighter alternative without skimping on flavor. “But don’t let the light label fool you—this filling soup will keep you full for hours. A ‘light’ soup typically contains at least one-third fewer calories than its regular counterpart,” she emphasizes.
6. Broth-Based Vegetable Soup
For a veggie-filled option, Bannan suggests stocking up on cans of broth-based vegetable soup. She points out that they are naturally low in calories yet filling due to their high water and fiber content. “These soups typically feature a variety of nonstarchy vegetables such as carrots, celery, green beans and tomatoes, delivering essential nutrients without a significant calorie load,” she explains. To create a more well-rounded meal, feel free to toss in a high-protein whole grain, like quinoa, or your preferred source of lean protein.
Tips for Choosing Canned Soups for Weight Loss
When it comes to choosing the best canned soups for weight loss, all three dietitians recommended keeping the following tips in mind:
- Look for low-calorie cans: Depending on your calorie needs, reach for soups that contain around 150 to 250 calories per serving to help create a calorie deficit to support healthful weight loss. For those needing more calories, consider soups with at least 300 calories per serving, or pair your soup with a nutritious side, like a slice of whole-wheat baguette.
- Focus on fiber: Choose varieties that contain at least 3 to 5 grams of fiber per serving to promote satiety and stabilize blood sugar levels.
- Prioritize protein: Select soups packed with 10 grams of protein or more to support muscle preservation during weight loss.
- Be mindful of sodium: Opt for low-sodium varieties, preferably with less than 500 mg per serving, to help prevent water retention, bloating and high blood pressure.
- Check the serving size: Oftentimes, one serving is half a can, though larger containers may contain three or four servings. Many companies offer single-serve, microwaveable soups, which are handy for reheating in the break room at work.
- Skim the ingredients list: Ideally, choose soups with mostly whole-food ingredients that are free of added sugars and artificial additives. “Brands such as Amy’s Kitchen and Pacific Foods often feature wholesome, easily recognizable ingredients,” says Bannan.
- Limit cream-based soups: Look for broth-based soups, which usually contain fewer calories per serving than cream-based options. If you prefer creamy soups, just double-check the calorie and saturated fat content to ensure they align with your goals.
- Elevate your soup: Don’t be afraid to stir in extra salt-free seasonings, herbs, vegetables and protein sources for an extra boost of nutrients and flavor.
The Bottom Line
Reaching your weight-loss goal doesn’t have to require spending countless hours in the kitchen. The right canned soup can provide a convenient and nutritious option on busy days when cooking just isn’t in the cards. From fiber-rich lentil and black bean soups to hearty beef and chicken, there are a variety of canned soups that are beneficial for weight loss. For best results, choose canned soups with whole-food ingredients and low sodium.
