Tinned soup is a cupboard essential, but many are packed with additives and salt.
Here, dietitian Nigel Denby, from harleystathome.com, suggests five of the healthiest choices…
SAINSBURY’S BE GOOD TO YOURSELF TOMATO & THREE BEAN SOUP
SAINSBURY’S BE GOOD TO YOURSELF TOMATO & THREE BEAN SOUP: ‘Almost 50 per cent of this is tomatoes, and 35 per cent lentils and beans, so half a can counts as one of your five a day’
400g/67p sainsburys.co.uk
Per 100g: Calories, 57; saturated fat, 0.1g; sugar, 2.1g; protein, 3.4g; fibre, 2.2g; salt, 0.47g
Almost 50 per cent of this is tomatoes, and 35 per cent lentils and beans, so half a can counts as one of your five a day. Beans and lentils are a good source of fibre and protein. There is 15 per cent of your daily fibre in half a can and 6.8g of protein (the equivalent of a large egg). There are 19 different vegetables, herbs and spices, and no additives or chemical preservatives. There’s almost a teaspoon of sugar in a portion, from added sugar and natural sweetness, though far less salt than most soups. It’s a good price, too.
TASTE: Pleasant, spicy kick.
M&S CHUNKY VEGETABLE & CHICKEN SOUP
M&S CHUNKY VEGETABLE & CHICKEN SOUP: ‘Although half a can will count as one of your five a day, this is unlikely to be filling’
400g/£1.10 ocado.com
Per 100g: Calories, 42; saturated fat, 0.1g; sugar, 1.6g; 0.1g; protein, 3.9g; fibre, 1.2g; salt, 0.48g
Made with 8 per cent chicken breast meat and 26g of vegetables, this could be a handy alternative to home-made soup.
Although half a can will count as one of your five a day, this is unlikely to be filling — while it has 7.8g protein there’s only 2.4g of fibre, 8 per cent of your daily needs. It has no added sugar and a lower salt content for canned soup — 16 per cent of your daily limit in half a can.
TASTE: Good but bit watery.
BAY’S KITCHEN TOMATO & ROASTED PEPPER SOUP
BAY’S KITCHEN TOMATO & ROASTED PEPPER SOUP: ‘This is low in FODMAPs — ingredients that can cause gut problems such as bloating and cramps’
300g/£3.45 ocado.com
Per 100g: Calories, 24; saturated fat, 0g; sugar, 2.7g; protein, 0.8g; fibre, 1g; salt, 0.66g
This is low in FODMAPs — ingredients that can cause gut problems such as bloating and cramps. Also gluten and dairy-free, it is 42 per cent tomatoes and 10 per cent peppers, and a portion will count as one of your five a day. But it’s low on protein and fibre, and at 1.98g in a pouch portion, it has a third of your daily maximum salt.
TASTE: Powerful tomato flavour with peppery kick.
FREE AND EASY BUTTERNUT SQUASH, SWEET POTATO AND TURMERIC SOUP
FREE AND EASY BUTTERNUT SQUASH, SWEET POTATO AND TURMERIC SOUP: ‘Gluten and dairy-free, this soup is also low in salt — just 0.58g in a half can. There are 14 vegetables, herbs and spices, and the only additive is a sweetener’
400g/£2.40 superfood- market.com
Per 100g: Calories, 31; saturated fat, 0.05g; sugar, 3.1g; protein, 0.6g; fibre: 1.5g; salt, 0.29g
Gluten and dairy-free, this soup is also low in salt — just 0.58g in a half can. There are 14 vegetables, herbs and spices, and the only additive is a sweetener. It has only a little fibre but half a can provides half of one of your five a day.
TASTE: Sweet, spicy.
BAXTERS SUPER GOOD BONE BROTH MUSHROOM AND BARLEY SOUP
BAXTERS SUPER GOOD BONE BROTH MUSHROOM AND BARLEY SOUP: ‘Bone broth is a source of collagen (for skin and joints) but it makes up just 0.5 per cent of this soup’
400g, £2.20 waitrose.com
Per 100g: Calories, 42; saturated fat, 0.8g; sugar, 1.2g; protein, 1.4g; fibre, 0.8g; salt, 0.53g
Bone broth is a source of collagen (for skin and joints) but it makes up just 0.5 per cent of this soup. But with 13 per cent pearl barley, a low glycemic grain, it will help you feel full, and half a can will count as half of one of your five a day. But it is more salty than some, with over 1g in half a can.
TASTE: Rich, savoury, beef flavour.
