Tomato Soup (Canned)
Tomato soup is a comforting and flavorful dish often enjoyed as a quick and easy meal or a starter. This canned version provides the same satisfying taste and can be served hot or cold. Packed with essential nutrients, this soup offers a combination of vitamins, minerals, and beneficial compounds to nourish the body. Here’s a breakdown of its nutritional profile and benefits:
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 66 kcal |
| Protein | 1.46 g |
| Total Fat | 0.44 g |
| Saturated Fat | 0.115 g |
| Carbohydrates | 15.22 g |
| Fiber | 1.1 g |
| Sugar | 8.23 g |
| Calcium | 13 mg |
| Iron | 0.59 mg |
| Magnesium | 14 mg |
| Phosphorus | 31 mg |
| Potassium | 562 mg |
| Sodium | 377 mg |
| Zinc | 0.18 mg |
| Copper | 0.05 mcg |
| Manganese | 0.138 mg |
| Selenium | 3 mcg |
| Vitamin C | 12.9 mg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.015 mg |
| Niacin (B3) | 0.858 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 0 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 20 mcg |
| Vitamin E | 0.34 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Tomato soup is typically free from common allergens such as dairy, nuts, and gluten, but it’s important to check the label on specific canned brands. Some variations may contain additional ingredients like cream, wheat, or preservatives that could affect those with food sensitivities or allergies.
Dietary Preferences
- Vegan-Friendly: Most canned tomato soups are suitable for vegans, as they contain no animal-derived ingredients.
- Gluten-Free: Many tomato soups are gluten-free, but cross-contamination can occur during processing, so it’s always advisable to verify.
- Low Sodium: Though this soup provides a moderate amount of sodium (377 mg per serving), it may not be suitable for those on a strict low-sodium diet. Look for reduced-sodium options if needed.
Health Benefits and Advice
Tomato soup is a great source of vitamin C, which supports the immune system and helps with collagen production for healthy skin. Additionally, tomatoes are rich in potassium, which is vital for heart health and maintaining proper fluid balance. The fiber content aids digestion and contributes to overall gastrointestinal health.
For those seeking to boost the nutritional content of this soup, consider adding fresh vegetables or a handful of spinach to increase fiber and vitamins. You can also pair it with a whole grain like brown rice or quinoa for added protein and fiber, making it a more balanced meal.
Conclusion
Canned tomato soup offers a convenient and nutritious option for a light meal or snack. It provides a good balance of energy, essential nutrients, and beneficial antioxidants like vitamin A and vitamin C, making it an excellent addition to your diet. Always check ingredient labels to ensure it meets your dietary needs and preferences.
