AFTER a very wet weekend and as we launch into winter, it is safe to say that soup season has well and truly arrived.
While fresh is always best, there is also a growing number of fresh soup options in the supermarket that tick a number of key nutritional boxes.
Not only is consuming vegetable/broth-based soup linked to both calorie and weight control, but soup is the ultimate nutritional boost especially when based on nutrient rich vegetables and good quality stock.
In an ideal world, we would all cook our own pot of delicious soup each week but the truth is that making a large batch of soup, which you do not always get around to eating, can be expensive and time consuming.
So, if you do need some quick and easy soup options to grab on the run, here is a summary of the different types, and some of the best choices nutritionally thanks to their vegetable, sugar, sodium and protein contents.
PACKET SOUPS
Packet soups or ‘Cup of Soups’ are the cheapest and most processed soups which simply require you to add water for a low calorie, powdered soup that is quite salty and does not offer much nutritionally.
The new La Zuppa range is significantly better from an ingredient perspective, but you would argue that in general packet soups are not an overly nutritious food option. In general anything with 600mg sodium or more per serve is high, and some varieties may also use MSG (621) as a flavour enhancer.
La Zuppa Vegetable & Bean
Vegetable Broth (41.7%), Vegetables (43%), Legumes (6%), Chicken Stock, Water, Tomato Paste, Salt, Pepper
The breakdown: 65 calories;
Continental Sensations Roast Chicken
Thickener (1412), Vegetables (2.7%), skim milk, cream, creamer, glucose syrup, mineral salts, maltodextrin, chicken (5%), milk, sour cream, starch, vegetable oil, yeast extract, salt, mineral salts, wheat flour, sugar, herbs, natural flavours, food acids, garlic, natural colours, pepper.
The breakdown: 98 calories; 1.6gm protein; 13gm carbs; 1.6gm sugars; 835 mg sodium.
Continental Italian Minestrone
Tomato (57%), Vegetables (14%), Noodles (11%), Maltodextrin, Corn Starch, Sugar, Salt, Parsley, Sunflower Oil, Flavour, Flavour Enhancers (621 (MSG), 635) Mineral Salt, Colour.
The breakdown: 145 calories; 2.5gm protein; 31.2gm carbs; 8.0gm sugars; 815 mg sodium.
TETRA PACKS/BOWLS
As a general rule, soups found in tetra packs tend to be better options nutritionally as they require fewer additives to keep them fresh and textured. Look for options that contain plenty of vegetables and less than 20g total carbs per serve or the soup becomes a meal.
Again be careful of the sodium amounts as these can be as high as 1300mg per serve or more than half your upper daily recommended limit.
The bowls in particular tend to have the highest levels of sodium and again, the fewer the ingredients, the better and La Zuppa Pouches (not bowls) which are also gluten free are the standout nutritionally.
La Zuppa Kale, Quinoa & Vegetable
Chicken Stock, Lentil, Onion (8%), Sweet Corn (5%), Kale (4%), Brown Rice, Quinoa, Herbs
The breakdown: 92 calories; 5.2gm protein; 12.2 gm carbs; 2.9gm sugars; 694 mg sodium.
Campbell’s Simply Soup Healthy Greens with Kale
Vegetables (68%) (Peas (23%), Carrots, Potatoes, Celery (7%), Onions, Broccoli (4%), Kale (2%)), Water, Garlic, Salt, Vegetable Oil, Sugar, Herbs (Parsley, Bay Leaves, Thyme), Modified Maize Starch (E1442), Natural Food Colour (E141).
The breakdown: 105 calories; 5.5gm protein; 13.9 gm carbs; 6.2gm sugars; 650 mg sodium.
McKenzie’s From the Kitchen Country Pumpkin & Lentil Soup
Vegetables (52%), Water, Sugar, Rice Flour, Salt, Vegetable Protein Extract, Curry Powder, Thickener, Black Pepper
The breakdown: 160 calories; 7.2gm protein; 26.4 gm carbs; 14gm sugars; 1320 mg sodium.
Heinz Soup of the Day 7 Veg with Garden Herbs
Vegetables (73%) (Tomatoes, Pumpkin, Potatoes, Green & Red Capsicum, Zucchini, Carrots, Sweet Potato), Water, Cream, Maize Thickener (1422), Salt, Brown Sugar, Parsley, Chives, Flavours [Contain Flavour Enhancer (635)], Soy Sauce (Contains Wheat), Garlic, Spices
The breakdown: 97 calories; 2.4gm protein; 17.6gm carbs; 5.2gm sugars; 492mg sodium.
Campbell’s Chunky Beef
Vegetables, Water, Beef (10%), Beef Stock (7%), Modified Tapioca Starch, Vegetable Protein Extract, Salt, Potato Starch, Mineral Salts, Yeast Extract, Food Colours, Garlic, Flavours
The breakdown: 227 calories; 15.4gm protein; 27.4gm carbs; 5.3gm sugars; 1264mg sodium.
La Zuppa Creamy Chicken & Vegetable Bowl
Chicken Stock (59%), Vegetables (37%), Chicken (4%)
The breakdown: 146 calories; 9.2gm protein; 20.2gm carbs; 0.8gm sugars; 1386mg sodium.
CANNED SOUPS
The nutritional quality of canned soups differs significantly with some containing plenty of sodium and fillers and others packed with high levels of protein (less than 10g) and vegetables so you are always best to go back to your labels. Canned foods will always contain more sodium than fresh foods.
Rosella Classic Australian Chicken and Vegetables
Water, Vegetables (35%), Chicken Breast (4%), Thickener, Onion, Chicken Flavour, Salt, Yeast, Milk Powder, Mineral Salt, Pepper, Basil, Colour
The breakdown: 107 calories; 5.8gm protein; 19gm carbs; 3.0gm sugars; 750mg sodium.
Heinz Chunky Beef
Vegetables (43%), Marinated Beef (15%), Potato Starch, Maize Thickener, Hydrolysed Vegetable Protein, Yeast Extracts, Soy Sauce Extract, Natural Flavours, Salt, Natural Colour, Spice, Herb.
The breakdown: 144 calories; 11.1gm protein; 15.6gm carbs; 3.7gm sugars; 860mg sodium.
Campbell’s Roast Chicken & Winter Vegetable
Vegetables (54%), Chicken Stock, Chicken (4%), Potato Starch, Cream, Modifed Tapica Starch, Salt, Sugar, Vegetable Protein Extract, Garlic, Flavours, Yeast Extract, Flavour Enhancer, Mineral Salts, Soy Protein, Maltodextrin
The breakdown: 134 calories; 5.1gm protein; 19.2gm carbs; 4.7gm sugars; 602mg sodium.
Campbell’s Country Ladle Butternut Pumpkin
Pumpkin (54%), Vegetable Stock, Potato, Modified Tapioca Starch, Cream, Salt, Sugar, Butter, Flavours, Vegetable Protein Extract, Spices, Yeast Extract
The breakdown: 99 calories; 3.3gm protein; 13.0gm carbs; 8.2gm sugars; 673mg sodium.
Campbell’s Café Chicken Mushroom
Chicken Stock, Wholegrain Brown Rice, Great Northern Beans, Wild Rice (4%), Mushrooms (4%), Chicken (3.5%), Thickeners, Vegetable Oil, Salt, Sugar, Cream, Vegetable Protein Extract, Flavours, Soy Protein, Milk Solids, Garlic, Herbs, Thyme, Flavour Enhancers, Mineral Salts, Yeast Extract, Food Colour
The breakdown: 134 calories; 7.0gm protein; 16.8gm carbs; 2.0gm sugars; 675mg sodium.
FRESH SOUPS
With the exception of the La Zuppa Tetra range, fresh soups tend to be the pick of the bunch for both clean ingredients and veggie content.
Check your labels though as a number have pasta and rice to bulk them up and you are always better to spend on vegetable and protein content rather than high carb options to get the most out of your soup.
Woolworths Home style Chicken & Vegetable
Water, Vegetables (33%), Chicken (15%), Thickener, Canola Oil, Tomato, Sugar, Salt, Chicken Flavour Stock, Spices, Colour, Soy, Garlic, Herbs, Spices
The breakdown: 152 calories; 12.9gm protein; 13.5gm carbs; 3.9gm sugars; 630mg sodium.
Pitango Pumpkin with Ginger
Purified Water, Pumpkin (34%), Carrot, Potato, Onion, Salt, Sugar, Ginger, Garlic, Sunflower Oil, Olive Oil, Coriander, Fennel, Black Pepper.
The breakdown: 94 calories; 3.0gm protein; 19.5gm carbs; 9.0gm sugars; 777mg sodium.
Darikay Chicken Noodle Soup
Clear kosher chicken stock [made from water, kosher chicken bones, kosher stock — contains natural vegetable flavours, spice (turmeric)], kosher chicken breast (12%), vegetables, noodles derived from wheat (2%), corn starch, ginger, coriander, garlic, herbs, chilli, lime juice
The breakdown: 91 calories; 9.1gm protein; 10.8gm carbs; 1.6gm sugars; 735mg sodium.
*A range of different soup flavours was randomly chosen for this comparison.
**Soups selected were sourced at local supermarkets.
***The author of this article is not affiliated with any of these products, nor was she paid by any of these companies for product review
ncG1vNJzZmivp6x7r7HWrGWcp51jrrZ7y6Kdnqukrrmme8eemKWsmGSxqrHTaKuhnV2XsrTAjKysqZ2ioq6zt8StZKynpaXAbrLOq2SwoZ6psrN7zZ6urGWjqbyzxY5qnJudkm6ydITCnpqdbmCZhqexkpyab5uVmoZ2go%2BeZw%3D%3D