Campbell’s Bean and Bacon Soup is a popular canned soup product that has been around for decades. With its thick and creamy texture and smoky bacon flavor, it’s easy to see why many people love this comforting classic. However, in today’s health-conscious world, more consumers are questioning whether beloved foods like Bean and Bacon soup are actually good for you.
This article will take an in-depth look at the nutritional value and health effects of Campbell’s Bean and Bacon Soup. We’ll examine the ingredients and nutrition facts, as well as potential health benefits and drawbacks. Key questions to be answered include:
- Is Campbell’s Bean and Bacon Soup low in calories and fat?
- Does it provide protein, fiber, vitamins, and minerals?
- What are the main ingredients in Bean and Bacon soup?
- Does it contain a lot of preservatives or sodium?
- How does it fit into a balanced diet?
Armed with this nutritional information, you can better determine if Campbell’s Bean and Bacon Soup has a place in a healthy lifestyle.
Ingredients in Campbell’s Bean and Bacon Soup
To understand the health effects of any processed food, you first need to look at what goes into it. Here is the listed ingredient list for Campbell’s Bean and Bacon condensed soup:
- Water
- White beans
- Bacon
- Modified food starch
- Sugar
- Salt
- Potassium chloride
- Caramel color
- Natural smoke flavor
- Yeast extract
- Dipotassium phosphate
The first key ingredient is water, followed by white beans and bacon. Beans provide a good source of plant-based protein and fiber. Bacon adds fat, protein, and smoky flavor.
Some concerns from the ingredient list include:
- Modified food starch – highly processed carbohydrates
- Sugar – added to boost flavor
- Salt – used as a preservative and flavor enhancer
- Caramel color – artificial coloring
- Natural smoke flavor – may contain MSG or other additives
- Yeast extract – source of MSG
- Dipotassium phosphate – chemical preservative
While none of these additional ingredients are seriously unhealthy in small amounts, together they add artificial flavors, colors, and preservatives to what would otherwise be a simple bean and bacon soup.
Nutrition Facts for Campbell’s Bean and Bacon Soup
To get a better idea of the nutritional value of Bean and Bacon soup, let’s examine the nutrition facts label on a 1 cup serving:
- Calories: 190
- Total Fat: 7g (11% DV)
- Saturated Fat: 2.5g (13% DV)
- Trans Fat: 0g
- Cholesterol: 15mg (5% DV)
- Sodium: 890mg (37% DV)
- Total Carbohydrate: 24g (8% DV)
- Dietary Fiber: 5g (20% DV)
- Sugars: 4g
- Protein: 7g
- Vitamin A: 0% DV
- Vitamin C: 0% DV
- Calcium: 6% DV
- Iron: 8% DV
_% Daily Value based on 2000 calorie diet_
Calories and Macronutrients
With 190 calories per 1 cup serving, Bean and Bacon soup is moderately high in calories, with a good portion coming from fat. Total fat is 7g (11% DV), including 2.5g of saturated fat (13% DV).
The 24g of carbohydrates breaks down into 5g of dietary fiber (20% DV) and 4g of sugars. Protein content is a decent 7g per serving.
Vitamins and Minerals
Bean and Bacon soup is not a significant source of any vitamins, with 0% DV for both Vitamins A and C. It provides small amounts of the minerals calcium (6% DV) and iron (8% DV).
Sodium
The most concerning nutrient in Bean and Bacon soup is sodium, at a very high 890mg or 37% of the daily recommended value. Most health guidelines recommend limiting sodium to no more than 2300mg per day.
Potential Health Benefits
Despite some nutritional drawbacks, Campbell’s Bean and Bacon Soup does provide some potential health advantages:
Protein
With 7g of protein per serving, Bean and Bacon soup can help with muscle growth, satiety, and keeping you full between meals. The protein comes from both the beans and the bacon.
Fiber
The white beans contribute 5g of fiber per serving, or 20% of the recommended daily intake. Fiber promotes healthy digestion and heart health.
Potassium
Each serving contains 350mg of potassium, a mineral that helps control blood pressure. Most Americans do not get enough potassium in their diets.
Iron
At 8% DV for iron, Bean and Bacon soup provides a moderate boost of this mineral that transports oxygen in the blood. Iron is especially important for vegetarians who avoid meat.
Potential Health Concerns
On the other side, Campbell’s Bean and Bacon Soup comes with some possible health drawbacks:
High Sodium
With 890mg of sodium per serving, eating this soup regularly could easily cause excessive sodium intake. This may raise blood pressure in salt-sensitive individuals.
Saturated Fat
The 2.5g of saturated fat per serving is a significant amount from one food item. High saturated fat intakes are linked to increased LDL cholesterol levels.
Preservatives
The caramel coloring, yeast extract, and potassium phosphate in Bean and Bacon soup are considered preservatives and artificial flavor enhancers by many health experts. Some people try to avoid these additives.
Not Filling
Although 190 calories with 24g carbs seems like it should be filling, many find canned Bean and Bacon soup lacking in satiety and fullness compared to whole foods. This could lead to overeating.
How Does It Fit Into a Healthy Diet?
Evaluating the big picture nutritional profile and ingredients list of Campbell’s Bean and Bacon Soup leads to some recommendations on how it can be incorporated into a healthy diet, if desired:
Limit Portion Sizes
At 190 calories and 890mg sodium per serving, it’s best to limit portion sizes of this soup rather than consuming multiple servings. Stick to 1 cup as a side dish rather than a whole can.
Balance with Low Sodium Foods
Pair Bean and Bacon soup with fresh foods low in sodium at other meals and snacks throughout the day. This helps moderate excess salt intake.
Choose Lower Sodium Varieties
Campbell’s makes a reduced sodium version of Bean and Bacon soup with 480mg sodium per serving. Or look for other lower salt bean soups.
Boost Nutrition with Add-Ins
Add extra vegetables, beans, whole grains and herbs to Bean and Bacon soup to increase the fiber, vitamins, minerals and plant compounds.
Focus on Whole Foods
While fine in moderation, processed foods like canned soups shouldn’t be dietary staples. Build meals around whole foods like vegetables, fruits, lean proteins and whole grains.
Conclusion
Campbell’s Bean and Bacon condensed soup can be part of a healthy diet when consumed in moderation, balanced with nutritious whole foods for the rest of your daily calories. Limit portion sizes to control the calories, fat, sodium, and preservatives. Choose lower sodium varieties when possible or boost nutrition with veggie add-ins. While convenient and tasty, it’s best not to rely on canned bean and bacon soup too heavily for regular nutrition. Focusing your diet on whole foods will provide greater health benefits over the long run.