Healthy soups: The best and worst for your diet

Soups are a great speedy lunch in the colder months and if you make the right healthy soup choices, they can be great for dieters too! We've rounded up the best and worst soups for your diet

Heinz Big Soup Lamb and Veg
(Image credit: Heinz)

Soups are a great speedy lunch in the colder months and if you make the right healthy soup choices, they can be great for dieters too! We've rounded up the best and worst soups for your diet.

Healthy soups are a great meal choice when you want something quick and easy for lunch or dinner. And with so many different flavours and options available, we're always spoilt for choice when scanning the supermarket shelves.

While some soups are a healthy low-calorie lunch option, you'd be surprised at how calorific some are compared to others.

We know it can be overwhelming to make a healthy soup choice when you're rushing around and just want a quick option, which is why we've compared 25 varieties ranging from classic flavours like tomato and chicken, to modern such as Thai carrot & lemongrass or Moroccan tagine.

We've put the nation's classics up against newer offerings promising to be skinny and light, and ranked them to find out which ones are the best and worst for you. While none of the soups in our edit are a terrible lunch or dinner choice by any means, we'll help you pick wisely so you can cut back on fat and calories.

All nutritional values are per 100g, to measure them all equally.

Love making your own soup? We've got loads of healthy and delicious soup (opens in new tab) recipes here.

Heinz Big Soup Lamb and Veg

(Image credit: Heinz)

Rating for calorie counters: 2/5

Calories: 60kcal

Fat: 1.3g

Sat Fat: 0.5g

Sugar: 2.7g

Salt: 0.7g

Price: £1.08 for 400g at Ocado

Verdict:

A far from distant relative of Heinz's big soup family, the lamb and veg flavour is far from healthy. With quite high levels of calories and sugar content, this won't do wonders for your waistline.

Heinz Cream of Tomato with a Kick of Chilli

Heinz Cream of Tomato with a Kick of Chilli

(Image credit: Heinz)

Rating for calorie counters: 2/5

Calories: 58kcal

Fat: 3.0g

Sat Fat: 0.2g

Sugar: 4.8g

Salt: 0.6g

Price: 89p for 100g at Tesco

Verdict:   

The added kick of chilli spices up this old favourite but unfortunately, the sugar content doesn't leave much to be desired. This would leave diet lovers fired up for all the wrong reasons.

Heinz Farmers’ Market Seven Vegetable Soup

Heinz Farmers’ Market Seven Vegetable Soup

(Image credit: Heinz)

Rating for calorie counters: 2/5

Calories: 57kcal

Fat: 2.0g

Sat Fat: 1.2g

Sugar: 3.0g

Salt: 0.5g

Price: £1.09 for 400g at Sainsbury's

Verdict:

'Seven vegetable' soup certainly sounds like a tin of goodness, providing not 1 but 2 of your 5 a day. However, the high levels of sugar and fat ranks it low, so save this one for when you're craving a fibre boost.  

ASDA Bean & Vegetable Chunky Soup

ASDA Bean & Vegetable Chunky Soup

(Image credit: Asda)

Rating for calorie counters: 2/5

Calories: 56kcal

Fat: 0.3g

Sat Fat: 0.1g

Sugar: 3.1g

Salt: 0.6g

Price: 77p for 400g at Asda

Verdict:    

Overall, this bean soup doesn't fair too badly in our ranking. Although, its calorie count is quite high, it is low in fat and saturates, making it a reasonable choice for those keeping an eye on their weight.

ASDA Oxtail Soup

ASDA Oxtail Soup

(Image credit: ASDA)

Rating for calorie counters: 2/5

Calories: 50kcal

Fat: 2.2g

Sat Fat: 0.9g

Sugar: 1g

Salt: 0.6g

Price: 64p for 400g at Asda

Verdict:

Despite being a family favourite, this Oxtail soup is high in fat and isn't the best calorie wise. Keep it in the cupboard as a last resort rather than routine convenience.

Heinz Cream of Mushroom

Heinz Cream of Mushroom

(Image credit: Heinz)

Rating for calorie counters: 1/5

Calories: 50kcal

Fat: 2.7g

Sat Fat: 0.4g

Sugar: 2.1g

Salt: 0.6g

Price: 74p for 290g at Asda

Verdict:

Although it belongs to the vegetable soup clan, Heinz's cream of mushroom isn't the healthiest being high in fat and sugar. The clue is definitely in the name.

Fancy making your own? Try our mushroom soup recipe (opens in new tab)

New Covent Garden Soup Co. Summer Pea & Creme Fraiche

Healthy soup

(Image credit: New Covent Garden Soup)

Rating for calorie counters: 3/5

Calories: 47kcal

Fat: 1.0g

Sat Fat: 0.1g

Sugar: 4.0g

Salt: 0.3g

Price: £1.50 for 600g at Asda

Verdict:

The healthy sounding summer pea and crème fraiche flavour doesn't fair too badly in nutritional values as its low fat and salt. However, taking a closer look, the high amount of sugar makes it best served on occasion.

ASDA Chicken & Sweetcorn Soup

ASDA Chicken & Sweetcorn Soup

(Image credit: ASDA)

Rating for calorie counters: 4/5

Calories: 43kcal

Fat: 0.9g

Sat Fat: 0.2g

Sugar: 1.6g

Salt: 0.5g

Price: £1.60 for 600g at Asda

Verdict:

Low in a fat and salt, Asda's chicken and sweet corn isn't a bad choice if you're watching your weight. However, the sugar content is something to consider. If you're counting calories, it would be best to consume it every now and again.

Heinz Beef Broth

Heinz Beef Broth

(Image credit: British Corner Shop)

Rating for calorie counters: 4/5

Calories: 42kcal

Fat: 0.5g

Sat Fat: 0.2g

Sugar: 1.3g

Salt: 0.7g

Price: 89p for 400g at Tesco

Verdict:

Known for its nutritional value and boosting the immune system during illness, this beef broth is both healthy and affordable. However, it remains high calorie wise due to sugar and salt. It's not the worst choice but not the best either. 

ASDA Piri Piri Chicken Soup

ASDA Piri Piri Chicken Soup

(Image credit: ASDA)

Rating for calorie counters: 3/5

Calories: 41kcal

Fat: 0.7g

Sat Fat: 0.1g

Sugar: 3.7g

Salt: 0.2g

Price: £1.06 for 600g at Asda

Verdict:

This fiery piri piri chicken soup certainly isn't the worst in our edit. With a low fat and salt content, this flavour offers up a great way to spicing up your diet.

Glorious Fragrant Thai Carrot & Lemongrass

Glorious Fragrant Thai Carrot & Lemongrass

(Image credit: Glorious Food)

Rating for calorie counters: 4/5

Calories: 40kcal

Fat: 1.7g

Sat Fat: 1.5g

Sugar: 2.9g

Salt: 0.6g

Price: £1.98 for 600g at Asda

Verdict:

Fragrant thai carrot and lemongrass you might otherwise assume is healthy, actually has a high amount of calories, fat and sugar. It doesn't quite measure up to the very best that we tested.

Glorious New England Butternut Squash

Glorious New England Butternut Squash

(Image credit: Glorious Food)

Rating for calorie counters: 3/5

Calories: 34kcal

Fat: 0.9g

Sat Fat: Trace

Sugar: 2.7g

Salt: 0.5g

Price: £2.20 for 600g at Sainsbury's

Verdict:

As the name implies Glorious!'s 'skinny' soup is one of the lighter varieties we tested. The Butternut Squash flavour is low in calories and fat, making it one of the best soups we could find.

Baxters Healthy Minestrone with Wholemeal Pasta

Baxters Healthy Minestrone with Wholemeal Pasta

(Image credit: Amazon)

Rating for calorie counters: 4/5

Calories: 39kcal

Fat: 0.2g

Sat Fat: Nil

Sugar: 2.6g

Salt: 0.6g

Price: £1.04 for 415g at Tesco

Verdict:   

Low in calories and nil in saturated fats, Baxter's Minestrone soup contains a good variety of vegetables and herbs. The additional pasta makes it a good wholesome meal. However, be warned calorie counters added sugar has found its way into this recipe!

ASDA Spiced Pumpkin Soup

ASDA Spiced Pumpkin Soup

(Image credit: ASDA)

Rating for calorie counters: 3/5

Calories: 35kcal

Fat: 1.4g

Sat Fat: 0.6g

Sugar: 2.0g

Salt: 0.4g

Price: £1.60 for 600g at Asda

Verdict:

On initial inspection, the sugar content makes this soup less appetising, but on the plus side, it will give you 1 of your 5 a day. The fact that it's low in calories too places this soup amongst the best we tested.

Campbell’s Cream of Chicken

Healthy soup

(Image credit: Alamy)

Rating for calorie counters: 1/5

Calories: 96kcal - highest calories

Fat: 6.8g - highest fat

Sat Fat: 0.8g

Sugar: 0.8g

Salt: 0.1g

Price: 95p for 300g at Sainsbury's

Verdict:

Besides being one of the nation's favourite flavours, Campbell's classic cream of chicken serves up the highest amount of calories and fat, ranking it the worst in our edit. While under 300cals for lunch is still pretty low, if you're really watching your calories, this one is best left on the shelf!

Heinz Big Soup Smokin Chicken & Bacon

Healthy soup

(Image credit: Amazon)

Rating for calorie counters: 1/5

Calories: 64kcal

Fat: 2.5g

Sat Fat: 0.6g

Sugar: 1.0g

Salt: 0.6g

Price: £1.39 for 500g at Tesco

Verdict:

Heinz's chicken and bacon big soup is high in fat and provides a generous helping at 500g a tin. It might be tempting to have the whole tin to yourself but that would be 320 cals and 3g of sat fat.