The Best Canned Soups for the Mediterranean Diet - Dining and Cooking

Reviewed by Dietitian Jane Leverich, M.S., RDN

Credit: Getty Images. EatingWell Design.

Key Points

Dietitians recommend looking for soups with beans, vegetables, whole grains and healthy fats.

Choose lower-sodium options when possible, especially if you’re watching your blood pressure.

Add vegetables, beans, whole grains or fish to make canned soup a more balanced meal.

Soup is a slam dunk if you’re following a Mediterranean diet. A single bowl can contain the legumes, vegetables, whole grains and olive oil that are trademarks of this eating pattern, which has been linked to a lower risk of heart disease, among other health perks. But making a pot of soup from scratch takes time you may not have on a weeknight. Canned soups can be an easy alternative to the homemade variety, but not every can delivers the Mediterranean diet–friendly ingredients you’re looking for.

“Mediterranean diet–friendly soups will be broth-based, high in fiber, low in saturated fat and should include some combination of legumes, vegetables, whole grains, herbs and spices,” says Lindsay Malone, M.S., RD, LD. Ahead, we’ve rounded up seven dietitian-approved canned soups to consider keeping in your pantry.

1. Amy’s Organic Lentil Vegetable Soup, Light in Sodium

If you only try one soup on this list, start with Amy’s Organic Lentil Vegetable Soup, Light in Sodium. It’s the one pick multiple dietitians named as a favorite. In fact, Laurel Santiago, M.B.A., M.S., CNS, LDN, calls it her top pick overall. “It’s low-enough sodium and it has real olive oil,” she says. Plus, it’s easy to find this one in almost any supermarket.

Organic green lentils form the base, with carrots, tomatoes, spinach, green beans and potatoes in the mix. “I like that you’re getting legumes and a variety of vegetables together,” says Malone. Legumes are a pillar of the Mediterranean diet, and research suggests that regularly eating pulses like lentils, beans and chickpeas may help lower LDL (“bad”) cholesterol.

2. Amy’s Organic Minestrone Soup, Light in Sodium

“It’s packed with a robust amount of beans and a rich assortment of vegetables,” says Santiago. Kidney beans, green beans, peas, leeks and pasta fill out the tomato base.

Amy’s Organic Minestrone Soup, Light in Sodium is made with high-oleic safflower and sunflower oil, so Santiago suggests adding a little olive oil of your own just before serving. “Finish with a real drizzle of extra-virgin olive oil off the heat. Adding it after cooking, not during, protects the flavor,” she says. Extra-virgin olive oil is a primary source of added fat in the Mediterranean diet, and its polyphenols may contribute to the eating pattern’s health benefits.

3. Amy’s Organic Quinoa, Kale & Red Lentil Soup

“This one combines legumes, leafy greens, quinoa and extra-virgin olive oil,” says Malone. “I like that you get several plant foods in one convenient meal, with big flavor from ingredients like garlic, ginger and turmeric.”

Quinoa brings a whole grain to Amy’s Organic Quinoa, Kale and Red Lentil Soup. Whole grains are an everyday staple in the Mediterranean diet, and research suggests that eating them regularly may support heart health and help reduce the risk of type 2 diabetes.

4. Dr. McDougall’s Organic Lower Sodium French Lentil Soup

“The ingredient list reads like a family recipe: lentils, onion, carrot, celery, tomato, garlic, basil,” says Santiago. Dr. McDougall’s Organic Lower Sodium French Lentil Soup’s short, recognizable list is exactly what Santiago looks for in a canned soup. “Skip cans with modified food starch, soy protein isolate and sodium phosphate topping the list,” she says.

Ingredients are listed by weight from most to least, so the first few tell you what a soup is mostly made of. This one is more of a natural-foods store find than a supermarket staple, so it may take some hunting to track it down.

5. Pacific Foods Organic Tuscan-Style White Bean Minestrone Soup

Santiago calls Pacific Foods Organic Tuscan-Style White Bean Minestrone Soup “a Mediterranean plate in a can, with chickpeas, white beans, kale, zucchini and real olive oil.” Two kinds of beans, a leafy green and a summer squash in one can cover a lot of ground. The Mediterranean diet’s benefits are tied to an overall pattern of eating a variety of plant foods, rather than any single ingredient.

6. Health Valley Organic No Salt Lentil Soup

With just 35 milligrams of sodium per serving, Health Valley Organic No Salt Lentil Soup is the canned soup to reach for if you’re managing your blood pressure or watching your sodium intake. “Most canned soups hide a heavy dose of sodium. ‘Reduced sodium’ means 25% less than regular, which can still be plenty,” says Santiago.

Eating too much sodium can raise blood pressure, a major risk factor for heart disease and stroke. The American Heart Association recommends no more than 2,300 milligrams a day, with an ideal limit of 1,500 mg for most adults.

7. Trader Joe’s Organic Lentil Vegetable Soup

Trader Joe’s Organic Lentil Vegetable Soup is another option that stands out for dietitians. “I like that lentils are the first ingredient, along with vegetables and olive oil,” says Malone. “It’s an easy way to get more legumes into your day, with fiber and plant protein to make the meal more satisfying.”

Malone uses two numbers to judge whether a soup will keep you full. “I like to see at least 5 grams of fiber per serving. If soup is the main dish in your meal, I’d also look for at least 10 grams of protein or more per serving,” she says. Protein and fiber both slow digestion, which helps you stay satisfied longer. This soup has both.,

Other Strategies for Following the Mediterranean Diet

Even the best canned soup is only a starting point for a truly balanced day of Mediterranean eating. A few other dietary habits can help you follow the Mediterranean diet.

Choose healthy fats. Olive oil is a staple of the Mediterranean diet and a good source of monounsaturated fats. Use it as your go-to cooking oil and for making salad dressings.

Eat more plant-based foods. Beans, lentils, vegetables, fruits, nuts, seeds and whole grains are central to the Mediterranean diet. Try incorporating a variety of these foods into your meals and snacks throughout the day.

Make seafood a regular choice. Fish and other seafood are important sources of protein in the Mediterranean diet. Aim to include them regularly, choosing options like salmon, sardines and tuna.

Limit processed meats. You don’t need to avoid any food entirely, but try to choose beans, seafood, poultry or other protein sources more often than processed meats like bacon, sausage and deli meat.

Enjoy meals mindfully. The Mediterranean diet is about more than the foods you eat. Taking time to enjoy meals, cooking at home and sharing food with others can also be part of this eating pattern.

Our Expert Take

Canned soup can be a convenient way to follow the Mediterranean diet when you choose cans built on legumes, vegetables, whole grains and extra-virgin olive oil. Check nutrition labels for fiber, saturated fat and sodium, along with ingredients that fit the Mediterranean diet. And remember that choosing a canned soup is just one part of following this eating pattern.

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