Canned soup is one of the quickest and easiest meals to prepare—just open, heat, and eat. It’s convenient for busy days, budget-friendly, and available in countless flavors.
But before you grab that can from your pantry, there are a few important things you should always keep in mind.
Here are the top 3 things to remember before eating canned soup, so you can make a healthier, safer, and more satisfying meal.
1. Check the Sodium Content
Most canned soups contain high amounts of salt, which helps with preservation and flavor.
However, excessive sodium can contribute to:
- High blood pressure
- Water retention
- Bloating
- Increased heart risk
What to do:
- Look for labels like “Low Sodium”, “Reduced Sodium”, or “No Salt Added.”
- Aim for soups with less than 600 mg of sodium per serving.
- If the soup tastes salty, you can dilute it with hot water, low-sodium broth, or extra vegetables.
2. Watch Out for Preservatives & Additives
Canned soups often contain:
- Preservatives
- Artificial flavor enhancers
- Thickening agents
- Excess sugar
These help improve shelf life and taste, but some may not be ideal for regular consumption.
Tips to choose better options:
- Check the ingredient list—shorter is usually better.
- Choose brands with natural ingredients like vegetables, beans, legumes, and herbs.
- Avoid soups loaded with cream, artificial flavors, or MSG if you’re sensitive to them.
3. Always Check the Can Condition & Expiry Date
This is one of the most important steps for food safety.
Avoid cans that are:
- Swollen or bulging
- Rusted
- Denting along the seams
- Leaking
- Past expiration date
A damaged or expired can may indicate bacterial contamination, including botulism—which can be dangerous.
Before eating:
- Inspect the can carefully
- Check the expiration date
- Store canned soup in a cool, dry place
Bonus Tip: Add Fresh Ingredients to Make It Healthier
Even if the soup is canned, you can easily upgrade it!
Try adding:
- Fresh or frozen vegetables
- Boiled pasta or rice
- Leftover grilled chicken
- Herbs like parsley or coriander
- A squeeze of lemon
- A spoon of yogurt
This improves both nutrition and flavor.
Final Thoughts
Canned soup can be a convenient meal, but it’s important to stay mindful of what you’re putting into your body.
By checking the sodium, scanning for preservatives, and inspecting the condition of the can, you can enjoy your soup safely and more healthfully.