Soup, vegetable, canned, low sodium, condensed
Soup, vegetable, canned, low sodium, condensed is a prepared food at 65.0 calories per 100g. It is an excellent source of Vitamin A (RAE), providing 1721.0 µg (191% of the Daily Value) per 100g serving. This prepared food is virtually fat-free. Prepared soups, sauces, and gravies vary in nutrient content based on their ingredients. Sodium content is often a key nutritional consideration in this category. Our database tracks 63 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 63 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 82.8 | g | — | 2% |
| Calories SR | 65.0 | kcal | — | — |
| Energy (kJ) SR | 273 | kj | — | — |
| Protein SR | 2.2 | g | — | 4% |
| Total Fat SR | 0.90 | g | — | — |
| Carbohydrate SR | 12.1 | g | — | 9% |
| Fiber SR | 2.1 | g | — | 6% |
| Total Sugars SR | 4.3 | g | — | — |
| Ash SR | 2.0 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 20.0 | mg | — | 2% |
| Iron SR | 0.66 | mg | — | 8% |
| Magnesium SR | 25.0 | mg | — | 6% |
| Phosphorus SR | 45.0 | mg | — | 6% |
| Potassium SR | 433 | mg | — | 13% |
| Sodium SR | 385 | mg | — | 26% |
| Zinc SR | 0.40 | mg | — | 4% |
| Copper SR | 0.23 | mg | — | 26% |
| Manganese SR | 0.25 | mg | — | 11% |
| Selenium SR | 4.0 | µg | — | 7% |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 1,721 | µg | — | 191% |
| Vitamin A (IU) SR | 86.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 875 | µg | — | — |
| Alpha-Carotene SR | 314 | µg | — | — |
| Beta-Cryptoxanthin SR | 2.0 | µg | — | — |
| Lycopene SR | 13,848 | µg | — | — |
| Lutein + Zeaxanthin SR | 45.0 | µg | — | — |
| Vitamin C SR | 0.80 | mg | — | 1% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 1.4 | mg | — | 10% |
| Vitamin K1 SR | 4.2 | µg | — | 4% |
| Thiamin (B1) SR | 0.11 | mg | — | 9% |
| Riboflavin (B2) SR | 0.09 | mg | — | 7% |
| Niacin (B3) SR | 1.5 | mg | — | 10% |
| Pantothenic Acid (B5) SR | 0.35 | mg | — | 7% |
| Vitamin B6 SR | 0.17 | mg | — | 13% |
| Folate SR | 12.0 | µg | — | 3% |
| Folic Acid SR | 1.0 | µg | — | — |
| Folate (food) SR | 12.0 | µg | — | — |
| Folate (DFE) SR | 13.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 9.0 | mg | — | 2% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.15 | g | — | — |
| Monounsaturated Fat SR | 0.20 | g | — | — |
| Polyunsaturated Fat SR | 0.40 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0.002 | g | — | — |
| Palmitic Acid (16:0) SR | 0.11 | g | — | — |
| Stearic Acid (18:0) SR | 0.03 | g | — | — |
| Linoleic Acid (18:2) SR | 0.38 | g | — | 2% |
| Linolenic Acid (18:3) SR | 0.02 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Selenium (via glutathione peroxidase) and vitamin E work as complementary antioxidants. Selenium reduces peroxides while vitamin E prevents lipid peroxidation in membranes.
Combs, Br J Nutr, 2001
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Pulses” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
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Frequently Asked Questions
How many calories are in Soup, vegetable, canned, low sodium, condensed?
Soup, vegetable, canned, low sodium, condensed contains 65.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 2.2g of protein (14% of calories), 0.90g of fat (12%), and 12.1g of carbohydrates (75%). Carbohydrates are the primary energy source.
What is Soup, vegetable, canned, low sodium, condensed most nutritious for?
The standout nutrient in Soup, vegetable, canned, low sodium, condensed is Vitamin A (RAE), providing 1,721 µg per 100g (191% of the Daily Value). It is also a notable source of Copper (26% DV). Our database tracks 63 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Soup, vegetable, canned, low sodium, condensed high in protein?
At 2.2g per 100 grams, Soup, vegetable, canned, low sodium, condensed is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Soup, vegetable, canned, low sodium, condensed?
Soup, vegetable, canned, low sodium, condensed contains 2.1g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.