Tomato Soup Nutrition Label Facts and Analysis

A standard 1-cup (245g) serving of canned tomato soup contains approximately 76 calories, 3.8g protein, 14g carbohydrates, 2.8g fiber, and 642mg sodium—about 28% of the daily recommended limit. Homemade versions typically have 30% less sodium and more fresh vegetable nutrients.

Understanding tomato soup nutrition labels helps you make informed choices that align with your dietary goals. Whether you're managing sodium intake, tracking calories, or seeking specific nutrients, knowing how to read these labels transforms your grocery shopping experience from confusing to confident.

Decoding the Basics: Serving Size and Calories

When you pick up a can of tomato soup, the first numbers you'll see are serving size and calories. Most labels list one serving as 1 cup (245g), but some smaller cans list the entire container as a single serving. This distinction matters significantly—what appears to be 80 calories might actually be 160 if the can contains two servings.

Research from the U.S. Food and Drug Administration shows that consumers frequently misjudge actual consumption by overlooking serving sizes. For tomato soup specifically, 85% of standard canned varieties contain between 70-100 calories per cup, while creamy versions with added dairy can reach 150-200 calories.

Sodium: The Critical Consideration

Sodium content represents the most significant nutritional concern in commercial tomato soup. The American Heart Association recommends no more than 2,300mg daily, ideally moving toward 1,500mg for most adults. A single serving of regular canned tomato soup typically contains 600-800mg sodium—nearly one-third of the maximum daily allowance.

Low-sodium varieties have improved significantly over the past decade. According to USDA FoodData Central tracking, low-sodium tomato soup options now average 300-400mg per serving—a 40% reduction from standard versions. When comparing products, look for labels specifying “low sodium” (140mg or less per serving) or “no salt added” for the healthiest choices.

Sugar and Carbohydrate Profile

Many consumers are surprised to find sugar listed prominently on tomato soup nutrition labels. Most standard varieties contain 6-10g of sugar per serving, primarily from natural tomato sugars but sometimes supplemented with added sugars. The evolution of labeling requirements since 2016 now requires manufacturers to distinguish between natural and added sugars.

When examining tomato soup nutrition facts, pay attention to the “total sugars” versus “added sugars” line. High-quality brands typically show minimal added sugars (0-2g), while cheaper alternatives may contain 4-6g of added sweeteners. For context, the Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of daily calories.

Nutrient Density: Where Tomato Soup Shines

Despite sodium concerns, tomato soup offers impressive nutritional benefits when chosen wisely. The lycopene in tomatoes—a powerful antioxidant—becomes more bioavailable when cooked, making soup an excellent delivery method. One cup typically provides 20-25% of your daily vitamin C needs and 15-20% of vitamin A requirements.

Homemade versions significantly boost nutritional value. Adding vegetables like carrots, celery, and onions increases fiber content by 30-50% compared to basic canned varieties. Including olive oil during preparation enhances lycopene absorption by up to 40%, according to research published in the Journal of Agricultural and Food Chemistry.

Tomato Soup Type	Calories (per cup)	Sodium (mg)	Fiber (g)	Lycopene (mg)
Standard Canned	76	642	2.8	12.5
Low-Sodium Canned	72	328	2.6	11.8
Cream of Tomato	185	710	2.2	9.3
Homemade (basic recipe)	68	210	3.9	15.2

Reading Between the Lines: Ingredient Lists Matter

Nutrition labels tell only part of the story. The ingredient list reveals what's actually in your soup. Quality tomato soup should list tomatoes as the first ingredient, followed by vegetable broth or water. Watch for hidden sodium sources like monosodium glutamate (MSG), disodium phosphate, and sodium benzoate.

When comparing products, prioritize those with recognizable ingredients and minimal additives. The cleanest options typically contain fewer than 10 ingredients, with no artificial flavors or preservatives. Organic varieties often use natural preservatives like citric acid instead of sodium-based alternatives, reducing overall sodium content while maintaining freshness.

Practical Label-Reading Strategies

Transform your label-reading experience with these actionable techniques:

• Compare per 100g values – This standardizes comparisons between different serving sizes
• Check the sodium-to-calorie ratio – Aim for less than 10mg sodium per calorie (standard tomato soup averages 8.4mg sodium/calorie)
• Look for fiber density – Quality soups provide at least 1g fiber per 100 calories
• Scan for hidden sugars – Watch for alternative names like dextrose, fructose, and barley malt

When shopping, bring a small reference card with your personal nutritional targets. Registered dietitians recommend focusing on 2-3 key metrics that align with your health goals rather than trying to optimize every number. For heart health, prioritize sodium content; for weight management, focus on calories and fiber; for blood sugar control, track total carbohydrates and added sugars.

Making Smarter Choices for Your Dietary Needs

Your ideal tomato soup depends on your specific health requirements. For those managing hypertension, low-sodium varieties with 300mg or less per serving provide a safe option. If you're following a low-FODMAP diet for digestive health, check for onion and garlic content in the ingredients—many commercial soups use these high-FODMAP ingredients for flavor.

For weight management, tomato soup's high water and fiber content creates significant satiety. Research from Appetite Journal shows that broth-based soups consumed before meals reduce total calorie intake by 20% during that meal. Choose varieties with at least 3g fiber per serving to maximize this effect.

Remember that context matters—a higher-sodium soup might be appropriate after intense exercise when electrolytes are needed, while a low-sodium version makes better sense for daily consumption. The key is understanding your personal nutritional context rather than seeking universally “good” or “bad” foods.