FACT CHECK: Are packaged soups as healthy as you think?

CLAIM:

Packaged soup premixes are not truly healthy as they contain very little real vegetables, excessive sodium and unnecessary additives, making them unsuitable for regular consumption compared to homemade soups.

FACT:

True. While soups made with fresh vegetables, broths, and legumes are highly nutritious, packaged, canned, or cream-based soups often contain high sodium, additives, and sometimes contaminants, making them less healthy for regular consumption compared to homemade versions.

That warm bowl of something hot like soup feels almost essential during winters, right? But have you ever wondered whether the instant packaged soups you reach for are actually as healthy as they claim to be?

In a viral Instagram reel, dietician Bhawesh Gupta, who has over 7.14 lakh followers, challenges the popular belief that packaged soup premixes are a nutritious winter snack. In the video, Gupta begins by acknowledging why soups are so appealing in colder months, but quickly draws a line between homemade soups and market-available premixes.

“In winters, one of the best snack options is soups,” he says. “They are low in calories, very filling, and helpful if you are trying to lose weight.” He adds that soups naturally contain a good amount of water and minerals, which helps keep the body hydrated when people tend to drink less water in cold weather.

However, the problem, according to him, starts with packaged premix soups. Using a popular soup mix as an example, Gupta points to the front-of-pack claim of “100% real vegetables.” Then, showing the back of the packet, he highlights the ingredient list and says, “Vegetables are not even 10%. Instead, there are so many unnecessary additives which are not needed in a soup.”

He further flags the sodium content as a major concern. “In one small packet, you consume around 25% of your daily sodium requirement,” Gupta explains, calling it excessive. He notes that this issue is not limited to one brand but is common across many packaged soup varieties available in the market.

Gupta clarifies that having packaged soup occasionally may not cause harm, but regular consumption can be problematic. “If you drink soup daily, I would recommend making it at home,” he says. Suggesting a simple alternative, he adds, “Use water, vegetables, a little cornflour, some oil and basic spices. It may take a little time, but it will be far more nutritious and tastier than packet soup.”

The reel has resonated widely with viewers, garnering 1.55 lakh views, 6,802 likes, and 1,001 shares, and has reignited conversations around misleading health claims in packaged foods.

Why are soups healthy?

When prepared with the right ingredients, soup can be a genuinely healthy and nourishing meal with multiple nutritional benefits. Soups made using vegetable, bone, or meat-based broths provide essential vitamins and minerals, and in the case of bone broth, nutrients such as collagen. Despite being flavourful, soups can remain relatively low in calories and added fats when prepared thoughtfully.

One of the biggest advantages of soup is that it makes it easier to increase vegetable intake. High consumption of vegetables is associated with a lower risk of weight gain, which in turn reduces the risk of chronic conditions such as heart disease, type 2 diabetes and certain cancers. Vegetables are rich in vitamins, minerals, dietary fibre and beneficial plant compounds that support overall health.

Soups are also highly adaptable and can be made using a wide variety of ingredients commonly available at home. However, the nutritional quality depends on what goes into the pot. Ingredients such as excess oil, cream, refined thickeners or high-sodium condiments can significantly increase calorie and salt content, reducing the health benefits.

Research suggests that soup consumption may support weight management. Studies have found that people who regularly eat soup tend to have lower daily calorie intake, lower body weight and smaller waist circumference compared to those who do not. Soup eaters have also been shown to have better overall diet quality, with higher protein and fibre intake and lower fat consumption.

Soups may also help control appetite. Their high water content, combined with fibre from vegetables and legumes, can increase feelings of fullness and reduce hunger. Fibre slows gastric emptying and increases stomach volume by absorbing water, helping people feel satisfied for longer after a meal.

Finally, soups contribute to hydration. Since a significant portion of daily water intake comes from foods, soups,  like fruits and vegetables, help meet fluid requirements while also delivering nutrients, making them particularly beneficial during colder months when people may drink less water.

But are all soups as healthy as you think?

Just as choosing nutrient-rich ingredients can turn soup into a wholesome meal, certain additions meant to improve taste or texture can quietly make it far less healthy. Ingredients commonly used to thicken soups, such as full-fat milk, heavy cream, coconut cream, cornstarch, bread, cheese, egg yolks, or roux (a mixture of butter and flour), can significantly increase calorie and fat content.

In small amounts, these ingredients can fit into a balanced diet. The concern arises with cream-based soups, where thickeners are often used generously. Many of these ingredients are high–energy density foods, meaning they provide a large number of calories per gram. Consuming them frequently can lead to excess calorie intake and, over time, weight gain. Some are also rich in saturated fatty acids (SFA). While evidence on saturated fat and heart disease remains mixed, several studies suggest that high intake may increase cardiovascular risk.

Healthier alternatives exist. Using yogurt or mashed legumes such as lentils, chickpeas or beans can improve texture while boosting protein and fibre, enhancing the soup’s nutritional value rather than diluting it.

Beyond creamy soups, instant and canned varieties deserve closer scrutiny. These products are often high in sodium, which is strongly linked to high blood pressure — a major risk factor for heart disease, kidney disease and stroke. While salt enhances flavour, spices such as garlic, basil, oregano or onion powder can improve taste without adding sodium.

Packaging itself can also pose concerns. A 2011 study examining canned soup consumption found significant exposure to bisphenol A (BPA), a chemical commonly used in can linings. The researchers noted that “human exposure to bisphenol A (BPA) is widespread” and that dietary intake is a primary source. In a randomised crossover trial, participants consumed either fresh soup or canned soup daily for five days. 

The results were striking: “Following canned soup consumption, SG-adjusted urinary BPA concentrations were, on average, 22.5 μg/L higher than those measured after a week of fresh soup consumption, representing a 1221% increase.” BPA has been associated with cardiovascular disease and diabetes, raising concerns about frequent consumption of canned foods.

Evidence on dehydrated soups presents a more nuanced picture. A 2015 study evaluating vegetable, meat, chicken and fish-based dehydrated soups over 12 months found that all varieties had “good or very good antioxidant capacity.” The lipid content of these soups was low, below 1%, which is nutritionally favourable. However, sodium levels were high enough that researchers had to modify ingredients to achieve a 25% reduction, allowing the products to be labelled “sodium reduced.” The study also noted that monosodium glutamate (MSG) levels in the reformulated soups remained within limits permitted by European legislation. This suggests that while dehydrated soups can retain some nutritional value, sodium remains a key concern unless products are specifically reformulated.

More recent research has highlighted additional risks. A 2022 study analysing 130 samples of instant soups found that dehydration processes can concentrate contaminants such as aluminium (Al), cadmium (Cd) and lead (Pb). The researchers reported measurable levels of these toxic metals, particularly in vegetable soups. Assessing dietary intake, they concluded that “instant soups are not recommended for the population aged 3–10 years,” as exposure levels could approach safety thresholds. While the study found no immediate health risk for adults, it cautioned that overall exposure depends on cooking water quality and the rest of the diet.

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.