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Top 10 Commercial Soups!

For taste and nutritional value, nothing beats a homemade soup or pottage made from fresh vegetables. On the other hand, for busy people or those who simply do not enjoy making them, canned soups can be excellent last-minute meals, as long as we make an educated choice.

Indeed, commercial soups often rhyme with salt and fat. Moreover, in an article published in the magazine Protégez-Vous in September of 2006, which judged commercial soups, only 29 products out of 335 analysed were recommended

So, what you need to remember is that you have to move toward low-sodium and low-fat products in order to get something more interesting. Healthy lines from home brands, such as Compliments Balance products from IGA, and President’s Choice Blue Menu from Provigo are generally good choices.

Presented below are the ten best choices found at the supermarket. To be deemed worthy of the top ten, the soups had to contain less than 600 mg of sodium per serving of 250 ml, or about one quarter of the maximum daily intake (2300 mg of sodium) established by Health Canada for an adult.

  1. Minçavie Bravodeli – Cream of Broccoli Soup
    A quick way to integrate vegetables to your lunch!
  2. Commensal – Curried Lentil Soup
    Definitively the best choice in the meal soups category, with 12 g of protein, 12 g of fiber, and 420 mg of sodium per serving. For a balanced meal, use 12 grains Melba toasts and a fruit as side dish.
  3. President’s Choice Blue Menu – Tomato and Roasted Red Pepper ready-to-serve soup
    With its short ingredients list and low 140 mg of sodium per serving, it’s impressive! A must try!
  4. Campbell’s – Light Garden Minestrone
    Although inspired from the classic Italian meal soup, this version is more of a vegetable soup type, since it contains only 3 g of protein per serving. Complete with a chicken sandwich, or a small serving of shrimp pasta (1 cup), for example.
  5. Campbell’s Healthy Request – New England Clam Chowder
    Low in fat, this version of the famous New England meal is very interesting! Add clams (60 ml), broccoli, corn (60 ml), and celery for a complete meal rich in iron.
  6. À Table! – Old-fashioned Pea Soup
    Serve with a vegetable salad or raw vegetables.
  7. Campbell’s – Light Chicken Noodle
  8. Campbell’s Healhty Request – Thai Chicken Vegetable
    Serve with 50 g of cheese or a small can of tuna (85 g) to have enough proteins for a complete meal.
  9. Campbell’s Gardennay 25 % less salt – Summer Asparagus with Sweet Basil
  10. Campbell’s Gardennay 25 % less salt – Butternut squash

Bon appétit!

By Marilyne Petitclerc

***To access the Protégez-Vous article, follow this link:


Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

Top 10 Commercial Soups! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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