Instant tomato soup is a quick and convenient meal that many people turn to for a fast, hot lunch or dinner. It’s made from reconstituted tomato paste or powder along with other ingredients like wheat flour, sugar, salt, and preservatives. While quick and easy to prepare, there are some important considerations when determining if instant tomato soup is a nutritious choice.
Nutrition profile of instant tomato soup
The nutrition profile of instant tomato soup can vary by brand, but in general it contains the following nutrients per one cup serving:
- Calories: 80-120
- Fat: 2-5g
- Saturated fat: 0-1g
- Carbohydrates: 15-25g
- Sugar: 10-15g
- Fiber: 1-3g
- Protein: 2-5g
- Vitamin A: 10-15% DV
- Vitamin C: 15-25% DV
- Iron: 4-10% DV
- Calcium: 0-4% DV
- Potassium: 4-10% DV
- Sodium: 600-1000mg
As you can see, instant tomato soups provide a good amount of vitamins A and C from the tomato paste. They also contain some iron, potassium, and protein. However, they tend to be high in sodium and sugars.
Potential benefits of instant tomato soup
Here are some of the potential benefits instant tomato soup can provide:
- Convenient source of nutrients – The tomato paste provides a concentrated source of vitamin A, vitamin C, potassium, and lycopene, an antioxidant compound in tomatoes linked to health benefits.
- Contains some fiber – A serving can contain 1-3g of dietary fiber, helping support digestive health.
- Vegetarian/vegan friendly – Many instant tomato soup varieties are meat and dairy free, making them suitable for vegetarians and vegans.
- Gluten-free options available – People with celiac disease or gluten sensitivities can find gluten-free instant tomato soups.
- Portable and shelf-stable – The dried soup mixes are lightweight and will keep without refrigeration until water is added, making them convenient for travel, camping, and emergency supplies.
The convenience, nutrients, and versatility of instant tomato soup make it an appealing choice for many people looking for a fast meal or side dish.
Potential downsides of instant tomato soup
Here are some of the potential downsides of instant tomato soups that are important to consider:
- High in sodium – Instant tomato soups are very high in sodium, with 600-1000mg per serving. This is 25-40% of the recommended daily limit.
- High in sugar – Many instant tomato soups have added sugars like corn syrup or sucrose, boosting the sugar content. This should be limited by people with diabetes or weight concerns.
- Low in nutrients and protein – Aside from vitamins A and C, instant soups provide minimal other nutrients or protein compared to fresh soup.
- Contains preservatives – Preservatives like disodium EDTA are commonly added to prolong shelf life but have been controversial regarding health effects.
- May contain MSG – Some brands contain MSG (monosodium glutamate) to enhance flavor, which some people wish to avoid.
- Not as satisfying – The thin, watery texture of rehydrated tomato soup may not provide the same satiating quality as chunkier, homemade soups.
While instant tomato soups can be a fast convenient meal, the high sodium, sugar, and preservative content along with lower nutrition make it best for occasional use rather than as a daily dietary staple.
Ways to make instant tomato soup healthier
If you do choose to use instant tomato soup, there are some easy ways to boost the nutrition and reduce unwanted additives:
- Choose low-sodium varieties or reduce added salt.
- Opt for no-sugar-added or low-sugar varieties.
- Add milk or cream for more protein and nutrients.
- Stir in extra vegetables like chopped spinach, kale, carrots, or beans.
- Top with whole grain croutons or toasted nuts/seeds for crunch.
- Use half instant soup and half homemade soup to reduce preservatives.
- Season with fresh herbs and spices instead of salt.
- Combine with whole grain pasta or brown rice for a heartier meal.
Making a few simple additions or substitutions when using instant tomato soup can help boost the nutrition significantly.
Risks and precautions with instant tomato soup
Here are some important risks and precautions to keep in mind with instant tomato soup:
- Allergies – Instant soups may contain potential allergens like wheat, soy, MSG. Check labels carefully if food allergies.
- Hypertension – The high sodium content can be problematic for those with high blood pressure or heart conditions. Limit intake and choose low-sodium varieties if at risk.
- Diabetes – The added sugars can spike blood sugar. People with diabetes should enjoy instant soups in moderation while managing carb counts.
- Kidney disease – The combination of phosphorus additives and high sodium may need to be restricted for those with chronic kidney disease.
- Interactions – The higher potassium content could potentially interact with medications like ACE inhibitors, potassium-sparing diuretics, and others that affect potassium levels.
It’s important for people with these medical conditions or taking medications that affect sodium, potassium, and fluid balance to speak with a healthcare provider about whether to limit or avoid instant tomato soups.
Conclusion
Instant tomato soup can be a quick and convenient meal, especially when you need something warm and comforting fast. It provides a concentrated source of beneficial nutrients like vitamin A, vitamin C, and lycopene from tomato paste. However, the high amounts of sodium and added sugars along with the presence of additives like MSG and preservatives means instant tomato soup should be enjoyed in moderation as part of an overall healthy diet. Choosing lower sodium varieties, adding vegetables and whole grains, and limiting intake to occasional use are good strategies to balance convenience and nutrition when using instant tomato soups.
| Pros | Cons |
|---|---|
| Convenient source of some nutrients like vitamins A and C | High in sodium |
| Provides some fiber | High in added sugars |
| Gluten-free options available | Contains preservatives |
| Vegetarian/vegan friendly | Lower in protein and nutrients than homemade |
| Portable and shelf-stable | May contain MSG |
Tips for making instant tomato soup healthier
- Choose low-sodium or no salt added varieties
- Opt for low-sugar or no sugar added options
- Add milk, cream, or extra vegetables
- Use whole grain croutons or nuts for crunch
- Season with fresh herbs and spices, not salt
- Combine with whole grains or beans
While instant tomato soup can be fast and convenient, it’s best enjoyed in moderation as part of an overall healthy diet, not as a daily dietary staple. Making a few simple tweaks when using it can help boost nutrition. Those with medical conditions like hypertension, diabetes, or kidney disease may need to be cautious with intake. In general, balancing the convenience with nutrition by choosing healthier varieties and adding fresh ingredients can help make instant tomato soups an occasional healthy comfort food option.