Of course, not all fall soups are created equal, and the health benefits can be compromised by several factors, says Glockner. Here’s what to watch out for: Sodium. “I’ve combed through hundreds of chain-restaurant nutrition facts for soups, and I had a hard time finding options with an acceptable level of sodium, with many exceeding 1,000 mg—about 50% of the daily value,” says Glockner. Ideally, you’d choose a soup with less than 350 mg of sodium per serving, she says. If the soup is filled with lots of veggies and fiber, you can go slightly higher, but avoid options that pack more than 500 mg of sodium per serving. Monosodium glutamate (aka MSG). It’s a “flavor enhancing” food additive (though that’s debatable, at least when you’re used to eating clean) that increases the amount of sodium in soups and may also trigger side effects, such as digestive woes, in those who are sensitive to it. Calories and fat. Soup has a sneaky way of packing in saturated fats and calories, and this is particularly true when it comes to cream-based recipes. Instead, try to choose tomato- or vegetable-based soups, says Glockner. For example, IHOP’s New England clam chowder has 19 g of saturated fat (95% of the daily value) and 460 calories per serving. On the other hand, Nathan’s Famous Coney Island Manhattan clam chowder soup has 0 g saturated fat and 110 calories per serving, making it the clear winner. MORE: One-Pot Dinner: Red Pepper Beet Soup There are also a few clues that’ll practically guarantee your choice is a healthy one, says Glockner, such as: Fiber. Aim for soups that have at least 3 g of fiber per serving. For a near guarantee that you’ll get there, you’ll want to see beans and legumes in the ingredients list. Vegetable soups are also high in fiber and provide vitamins, minerals, and antioxidants. Protein. Ideally, the soup you order will contain 5 g of protein or more. If that’s not possible, be sure there’s some protein in the rest of the meal, says Glockner. For example, you might order a side or grilled chicken, or half of a turkey sandwich to pair with your soup. Here, Glockner’s top five picks for the healthiest fall soups at chain restaurants across the country: Sweet Tomatoes & Souplantation Split Pea & Potato Barley Soup This chain is all about salads, pasta, freshly baked breads and made-from-scratch soups, so it’s no surprise that this pick is one of Glockner’s faves. With just 200 calories per 8 oz serving, 0 g of saturated fat, and an acceptable 470 mg of sodium, a bowl of this hearty goodness also packs in lots of fiber (10 g) and protein (8 g). Panera Bread Garden Vegetable Soup with Pesto Thanks to a commitment to remove artificial ingredients from all of their food by 2016, Panera has become a new darling in the clean-eating world. If soups are what you crave, this fast-casual chain delivers more than one choice. Glockner’s top pick is the veggie soup, which has just 90 calories per 8 oz serving, 0 g of saturated fat, plenty of fiber (8 g) and protein (3 g), with just a little bit more than the recommended sodium (560 mg). Or, try the low-fat black bean soup, which has just 150 calories, 0 g of saturated fat, 6 g of fiber, and a whopping 11 g of protein (which makes up for the 750 mg of sodium in this soup). MORE: Michel Nischan’s Squash and Heirloom Bean Soup Saladworks Garden Fresh Pea Soup An option with the words “garden” and “pea” in the name should tip you off to it being a healthy option, and sure enough, this low-cal (112 calories per 8 oz serving), low saturated fat (just 2% of daily value), relatively low-sodium (480 mg), high-fiber (3.8 g), and high-protein (5.9 g) option fits the bill. Nature’s Table Café Italian Wedding Soup At just 100 calories per 8 oz serving, low saturated fat (5% of daily value), high protein (5 g), and the lowest sodium compared to the rest of these soup options (just 360 mg), this is a great choice. However, despite the veggies in this soup, it lacks dietary fiber. “That means you’ll want to supplement with a whole grain bread, cracker, or a salad,” she says. Marie Callender’s Restaurant Chicken Noodle Soup Whether you’re fighting off a case of the sniffles or just want some healthy comfort food, chicken noodle soup is the way to go. And while this one may or may not remind you of your mom’s, it’s a low-cal (82 calories per 8 oz serving), low-fat (0 g of saturated fat), relatively low-sodium (485 mg) option. “Keep in mind, however, that this is served as a 12 oz bowl, so I’d ask for a cup or share with someone,” says Glockner. “Also, it has just 0.6 g of dietary fiber, so add whole grain bread, crackers, or a salad to round out the meal.”
