One Nutritionist Weighs In On 10 Supermarket Soups

A great speedy lunch in the winter months, soup is an easy way to pack in the nutrients without going overboard on calories, fat and sugar. But that doesn’t mean they’re all good for you. We went to nutrition expert Petronella Ravenshear to analyse some of the most popular ones out there…

Covent Garden Tomato & Basil Soup, £1

With each serving containing 112 calories and one of your five-a-day, this vegan-friendly soup is a classic winter warmer. However, made from predominantly tomatoes, onion, sugar and flavourings, it is naturally high in sugar, with around 13g per 300ml serving. “This is equivalent to almost three teaspoons of sugar, so if you’re trying to cut down on the white stuff, this may be one to avoid, even though it is relatively low calorie.” says Petronella. 

RATING: 5/10

Available from Sainsburys.co.uk

1.

Daylesford Organic Chicken & Vegetable Broth, £4.99

Made by hand on Daylesford’s farm using fresh produce and slow cooking to bring out the natural flavours, this soup is exactly the kind you’d make in your own kitchen, says Petronella. “It naturally contains collagen from the chicken bones, which is great for your nails, skin and hair. This soup is an all-round winter winner and one of my personal favourites,” she says. While it does have a chunky texture, Petronella says you could further boost the protein content by adding in some more chicken to keep you fuller for longer.

RATING: 9/10

Available from Ocado.com

2.

Glorious Tuscan Chicken, Tomato & Grains, £2.20

With 6g of protein, 3g of fibre and just 99 calories per portion, this rich soup will fill a hunger gap. “This soup is a really hearty meal that will keep you going thanks to a mixture of vegetables, chicken, lentils and naturally gluten-free buckwheat. It also contains less than two teaspoons of added sugar,” says Petronella. Each serving also packs one of your five-a-day and it’s naturally low in fat too, making it a good all-rounder for a New Year health kick.

RATING: 6/10

Available from Sainsburys.co.uk

3.

PRESS Sweet Potato and Turmeric, £3.99

With 266 calories, 7g of fibre and 4g of protein per pouch, this nutrient-dense soup is made from sweet potatoes, carrots, turmeric, ginger and cayenne. It also contains black pepper, which has been shown to enhance turmeric’s absorption. Petronella says this is a naturally high-carb soup (with around 22g per portion), making it perfect for busy days. “If you were having this as a meal, you’d need to add some more protein, and it would also go well with nutritional yeast for added nutrients.”

RATING: 5/10

Available from Ocado.com

4.

Re:Nourish Immunity Soup, £3.59

“These soups are beautifully packaged and can be heated up in the bottle, which is a brilliant idea,” says Petronella. It’s also a soup brimming with goodness, naturally rich in vitamins A, E, C, K, calcium and fibre. However, despite being made without sugar, gluten, dairy or artificial preservatives, Petronella says this wouldn’t be one of her top choices due to the fact it isn’t organic and also contains rapeseed oil. 

RATING: 4/10

Available from PlanetOrganic.com

5.

Soupologie 5-a-Day Red,  £2.99

Serving up your five-a-day in one pot, this dairy- and gluten-free soup tastes like a nourishing tomato soup, but also contains sweet potato, red pepper, carrot, onions, parsnip, parsley and pumpkin. “We all need to get more vegetables and a greater variety of them into our diet for overall health and the health of our microbes. It also contains immune-boosting mushrooms and garlic, both of which are great for winter wellness.”

RATING: 7/10 

Available from Waitrose.com

6.

Tideford Super Greens Soup, £2

Being organic and packed with green vegetables, this is another of Petronella’s top choices. “This soup is also sugar-free and doesn’t contain rapeseed oil, a controversial ingredient worth avoiding. However, it’s found in everything from soup to hummus, so always check the label. And while potato is one of the main listed ingredients in this soup, it only has 13g of carbs per 300g serving.” One serving also only provides around 4g of protein, so Petronella recommends adding some tempeh, tofu, or toasted almonds to fill you up.

RATING: 8/10

Available from Sainsburys.co.uk

7.

Waitrose Pea and Ham Hock Soup, £1.66

A smooth pea and ham soup made with sweet peas, cured ham hock and seasoned with mint, this British classic is surprisingly well-balanced, offering 160 calories per portion along with 22g of carbs, 3g of fibre and 11g of protein. “This isn’t exactly a nutritionist’s dream as it contains preservatives, but it does contain the most protein and is low in sugar, too. Served with a crusty roll and butter, it’s classic winter comfort food,” says Petronella.

RATING: 6/10

Available from Waitrose.com

8.

Yorkshire Provender Rustic Vegetable Broth, £2.75

Proof it’s possible to enjoy a substantial soup without packing in unnecessary fat, sugar and calories, this hearty soup is made with cabbage, kale, swede, lentils, carrot and a variety of herbs. “Naturally high in fibre, this soup will certainly perk up your gut microbes,” says Petronella. “It’s relatively high in carbs and natural sugars but this is balanced out by the fibre, meaning the sugar is released more slowly into your bloodstream. Fibre will also help you feel fuller for longer.”

RATING: 7/10

Available from Waitrose.com

9.

Tideford Spiced Parsnip Soup, £2

The ultimate winter warmer, this delicately spiced soup gets Petronella’s vote for its organic credentials. Made with parsnips, onions, rice, red lentils, creamed coconut, leek, cumin and coriander, it’s packed with goodness although lacks a little on the protein front with just 3g per serving – sprinkle with a handful of nuts, seeds or cooked meat to top up. Naturally dairy and gluten-free as well as suitable for vegans, it’s the perfect plant-based option for a healthy January lunch or light supper. 
 
RATING: 6/10

Available from Sainsburys.co.uk

10.

The Human Being Diet by Petronella Ravenshear is available now on Amazon. Visit ChelseaNutrition.com

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