Product comparison – soup

When choosing a pre-made soup aim for:

1. Higher protein
   Protein requirements differ from person to person. It is recommended to get a good source of protein in each meal of the day. A higher protein meal is one that contains at least 20-30g of protein. Most pre-made soups are low in protein, as many are vegetarian and those that aren’t contain very little meat. If a soup is higher in protein, it will keep you fuller for longer.
   
   
2. Lower sodium
   The upper limit (UL) of sodium is 2000mg per day, this means it is recommended to consume less than this amount daily. Some people with high blood pressure or heart issues may be advised to aim for even lower e.g. less than 1500mg daily. It is very common for pre-made soups to be high in sodium. Some contain half, if not three quarters of the UL of sodium in their recommended serve.
   
   
3. Higher fibre
   The recommended daily intake of fibre is 25g for women and 30g for men daily. Fibre helps keep us fuller for longer and is great for our gut and digestive health. Try and choose soups that have more vegetables and/or legumes such as chickpeas, lentils, or beans for extra fibre.

Note: most store-bought soups are low in carbohydrates. While you may be looking for lower carbohydrate meals, key nutrients like protein and fibre will make sure the meal fills you up and gives you long lasting energy.

Table 1. Comparison of vegetarian soup from different brands per 100g

When comparing these minestrone soups, you can see that the tinned and pouch soups (Heinz and Country Ladle) have more protein and fibre than the fresh soups (Dari’s and Woolworths). This is likely because they contain more legumes. The sodium is similar in all except for Dari’s which is almost twice as high as the other three soups. If you were to eat the whole tub of Dari’s minestrone that would be 856mg of sodium, which is almost half the daily upper limit of 2000mg.

Table 2. Comparison of meat-based soup from different brands per 100g

Most of these chicken soups are higher in protein than the minestrone options. However, none of these soups would be considered “high protein” meals. Strength Meals Co Chicken Vegetable and Barley soup is the highest in protein at 3.9g per 100g or 15.6g if you ate the whole 400g tub. The Woolworths Chicken Noodle soup follows closely behind. These soups have less fibre in them than the minestrone’s likely because they don’t contain legumes and have less vegetables overall. The sodium content is quite similar.

The highest carbohydrate soup out of both tables is the Heinz Eat Well minestrone with 9.9g per 100g or 38g if you ate the whole 380g pouch. This is a moderate carbohydrate option. All of the other soups are less than 20g of carbohydrate in their recommended serve sizes making them a lower carbohydrate choice. Dari’s chicken noodle is the lowest with 3.2g per 100g and 8.8g per serve.

Tips to boost the nutritional value of your pre-made soup:

• Add a source of protein e.g. some leftover roast chicken, tinned beans/lentils or tofu
• Add some frozen peas, corn and carrots or some greens like spinach or kale to increase the fibre
• Have your soup with a toasted tuna or chicken and cheese sandwich on wholegrain bread for added protein and fibre

In summary, try to choose pre-made soup with a higher amount of protein and fibre and less sodium. When comparing soups, compare them using the per 100g column on the nutrition information panel. Even better, when you can try making homemade soups as these are likely to be the most nutritious option.