A Guide to Chosing Healthy Soups

Soup can be a great tasting & healthy winter-time food – but be sure to chose wisely as there are many “rogue” soups can be extremely high in fat and calories. When making your selection, carefully review the nutrition label picking soups that are low-fat and low-sodium. A good rule of thumb – soups with less than 3g of fat and 450mg of sodium are safe bets. Also, keep in mind that if your choice contains more than 15g of net carbohydrates (carbohydrates less fiber) that it will also count as one of your starches for that day. When you’re out and don’t have easy access to nutrition values, just be smart. If you keep the above in mind, it should be pretty easy to determine which soups are friends and which soups are foes. The chart below lists a few well-known and easy to find nu-train approved soups. Bon Appetit!
Serving Size Calories Fat Carbs Fiber Sodium
Shari Anns
French Green Lentil 1 Cup 130 0 22 1 320
Great Plains Splite Pea 1 Cup 150 0 26 2 410
Cream of Tomato 1 Cup 80 0 17 0 450
Spicy Mexican Bean 1 Cup 210 0 38 8 400
Indian Black Bean 1 Cup 150 1 30 4 320
Health Valley
Split Pea 1 Cup 110 0 23 8 160
No Salt Added Vegetable Soup 1 Cup 90 2 16 4 70
No Salt Added Lentil Soup 1 Cup 110 2 21 8 45
No Salt Added Minetrone 1 Cup 100 2 17 3 70
Black Bean & Vegetable 1 Cup 120 0 2 8 390
Minestrone 1 Cup 110 0 23 7 390
Au Bon Pain
French Moroccan Tomato Lentil 1 Cup 110 1 19 6 470
Jamaican Black Bean 1 Cup 110 0.5 27 14 260
Old Fashioned Tomato Rice 1 Cup 80 0.5 15 2 240
Southern Black Eyed Pea 1 Cup 190 1 34 12 400
Southwest Vegetable 1 Cup 150 3 23 4 250

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