Needing a warm healthy quick, but nutritious choice for work lunch? No time to make your own soup? Its not easy to know what is the best canned soup to choose. Plus, there are heaps on the supermarket shelf these days!
Here are my top 5 suggestions on canned soup, and why.
1. La Zuppa pumpkin
Per 100g it contains 130kJ, 0.1g fat, 1.2g fibre and 212mg sodium. A serve is 430g.
2. Darikay Parzotta
Per 100g there’s 46kJ, 0.2g fat, 0.9g protein and 150mg sodium. A serve is 280g
3. Campbell’s Country Ladle Lunch Specials pumpkin with chives
Per 100g it contains 195kJ, 1.7g fat, 1g fibre and 201mg sodium. It has only 2.5% cream, compared to other brands that contain around 5.5% cream. A serve is 430g.
4. Campbell’s Country Ladle minestrone with pasta
Per 100g it has 162kJ, 2.0g protein, 0.2g fat, 1.5g fibre and 227mg sodium. The serving size is 250g.
5. Campbell’s Chunky Fully Loaded roast lamb & rosemary
Per 100g it contains 260kJ, 3.4g protein, 1.9g fat and 236mg sodium. The serving size is 250g.
What to look out for when choosing prepared soup:
Energy: Less than 200kJ per 100g, or less than 400kJ per 100g if chunky or contains carbohydrate (like potato or pasta)
Total fat: Less than 3g per 100g
Sodium (salt): Less than 300mg per 100g
If your soup is a ‘dried cup –a-soup’, often there will not be much bulk to the soup to fill you up. I recommend having these soups (check salt content) with a slice of grainy bread to keep you fuller over the afternoon if having it as a lunch option.