Is Canned Soup Keto?

When you don’t have time and there’s not much in the fridge, you’re too tired, or you just don’t feel like cooking, you might appreciate the convenience and simplicity of a modest can of soup. But when you’re following a ketogenic diet, lots of canned and packaged food items are off-limits. It seems sugar, syrups, and other non-keto ingredients are in almost every pre-made or processed food.

If you’re curious about whether canned soup is keto, this article has the answer to your question. Learning how to shop smart will help you stock your keto kitchen and be confident that you’re staying on track with your goals.

The short answer to the question of whether canned soup is keto is…it depends. That is, it depends on the ingredients and the type of soup, simply because there are so many varieties out there. Prepared meals like canned and boxed soups often contain sneaky high-carb fillers like cornstarch, which is a frequently used, affordable thickening agent.

As the keto diet continues to gain popularity, more keto-friendly prepared soups are becoming available. The Kettle & Fire Keto Broccoli Cheddar and Bone Broth soup is one example, with 10 grams of net carbs for the whole box. ^[1] This soup, which you can find at Thrive Market, contains keto-friendly ingredients like butter, broccoli, heavy cream, garlic, and bone broth. There’s also the Kettle & Fire Butter Curry Keto Soup with only 6 grams of net carbs for the whole box, no added sugar, and palatable ingredients like chicken, cream, and ginger puree. ^[2]

Other brands too, like True Primal, are taking a stand by providing healthier prepared soups without any artificial flavors, additives, preservatives, or sugars. ^[3] One packet of the organic True Primal Beef and Vegetable soup provides 24 grams of protein and 11 grams of net carbs, so it’s a much better and healthier choice for keto dieters. Depending on your daily carb limit, most keto dieters should aim for a canned soup that has fewer 15 grams of net carbs per serving.

Popular and Widely Available Canned Soup Brands

Some of the Progresso soups, such as the French Onion and the Beef Pot Roast, clock in at around 17 grams of net carbs for the whole can. This is still usually too much for most people following a ketogenic lifestyle. ^[4] The Beef Pot Roast contains modified food starch, sugar, and maltodextrin. Maltodextrin is a white powder carbohydrate food additive made from starches like potato, wheat, tapioca, corn, or rice. It’s used to improve flavor, texture, and shelf life. Maltodextrin may have a higher glycemic index than table sugar, so it could definitely hinder ketosis and spike your blood sugar shortly after you eat it.

Among the more popular and widely available canned soup brands, Progresso still stands out because they have a keto line of soups, such as the Progresso Creamy Cauliflower Keto Soup, which has 10 grams of net carbs for one can! This creamy soup is an excellent low-carb choice with keto-approved ingredients like cauliflower, cream, celery, and leek–as well as zero added sugars. ^[5]

Ingredients to Avoid in Canned Soups

Added sugar, maltodextrin, corn syrup, cornstarch, and other similar ingredients aren’t considered keto-friendly, even with a low total net carb count. Most keto dieters avoid these ingredients because, even in smaller amounts, they may have some effect on ketosis and blood sugar. The best choices are canned soups without any added starch or sugar and with a low total net carb count. Soups might be marketed as keto, but you should always check the label if you’re unsure.

To summarize, here are our top tips for finding keto canned soups:

Avoid non-keto fillers, such as cornstarch
Avoid starchy ingredients like noodles, cream of potato, wild rice, and beans
Avoid added sugars
Always check the label to be sure even if the soup is marketed as keto
Go for broth and cream-based soups

Delicious Keto-Friendly Soup Recipes from Ketogenic.com

When a can just won’t do and you’re in the mood to create a comforting homemade soup in your keto kitchen, check out these enriching keto soup recipes from Ketogenic.com:

Steph Green

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.