“Soup absolutely deserves its reputation as a nourishing meal,” Henderson says.

“One of the biggest advantages of soup is that it can be a vehicle for whole foods, including a wide range of vegetables, legumes like split peas and lentils, and whole grains.”

It’s also an easy way to increase vegetable intake while providing fibre, vitamins and minerals and stretching the grocery budget. So how do you choose one that really delivers?

Which soups are worth buying?

Many shoppers instinctively head for the chilled cabinet, assuming those soups are the healthiest. That’s not always the case. Chilled soups do tend to resemble homemade versions more closely, often containing a higher proportion of vegetables and fewer additives. But bear in mind, says Sekula: “There is quite a bit of variation between products, so it’s worth checking the ingredients list and nutrition panel.”

Shelf-stable pouches are something of a mixed bag. Some include legumes or added protein, making them well-rounded meal options. Others remain relatively low in protein and fibre, so it’s still wise to compare labels. The newer soups that boost protein with soy or pea protein can be useful nutritionally, but it also makes them a more processed product.

Canned soups remain a convenient pantry staple, particularly for quick lunches, but many contain fewer vegetables than shoppers expect and can be relatively high in sodium. Nutrition panels can look quite different from can to can but, generally, they tend to work better as the base of a meal or curry rather than being relied on as a meal in their own right.

Packet soups, typically made from stock powders, dehydrated vegetables and flavourings, are best thought of as something different altogether.

“They’re not a source of vegetables, protein or dietary fibre,” Henderson says. “They’re best suited as a convenient snack rather than a stand-alone meal.”

For example, Maggi Soup for a Cup Rich Tomato, and others in the range, are very low in protein, provide little bulk and are better thought of as an occasional convenience food than a balanced meal. If you do enjoy them, try having them alongside a sandwich, boiled eggs or fruit rather than relying on them alone.

Herald picks: Chilled soups

Herald picks: Shelf-stable soups

Don’t be fooled by the pack

Few supermarket products wear as many health statements as soup.

“Claims like ’99% fat free’, ‘plant-based’, ‘organic’, ‘gluten free’, ‘no preservatives’ or ‘no artificial colours’ don’t automatically make a soup healthier,” Sekula says.

A soup can still be low in vegetables, low in protein or high in sodium regardless of what appears on the front of the pack.

“The ingredients list and nutrition information panel will always give you a much better picture than the claims on the front of the pack,” Sekula says.

“Look for vegetables, legumes, whole grains or meat appearing in the first few ingredients. This usually indicates they make up a higher proportion of the product.”

When comparing products, use the nutrition information per 100g rather than per serve. Serving sizes vary enormously between brands, making like-for-like comparisons surprisingly difficult.

If you’re comparing the per-serve information, the Healthy Food Guide recommends aiming for: more than 5g of fibre per serve; less than 3g of saturated fat per serve; less than 700mg of sodium per serve.

Additions and accompaniments as helping hands

One mistake many shoppers make is expecting soup to provide everything. In reality, says Sekula, most supermarket soups are relatively low in protein. That doesn’t mean you should avoid them. It simply means thinking about what could accompany them or be added.

“Supermarket soup doesn’t need to do all the heavy lifting,” she says.

A bowl of soup alongside wholegrain toast topped with cottage cheese, grated cheese or cooked chicken becomes a much more satisfying meal.

Alternatively, stir through spinach, chickpeas, lentils or beans to increase both protein and fibre, then finish with fresh herbs, spring onions, chilli flakes or toasted seeds for extra flavour.

As Sekula and Henderson point out, the healthiest supermarket soup isn’t necessarily the one in the chilled cabinet or the one covered in health claims. It’s the one that contains plenty of whole-food ingredients, fits into the rest of your day’s eating and leaves you feeling satisfied. Sometimes that means choosing the soup with the most vegetables. Sometimes it means adding a slice of wholegrain toast or a handful of chickpeas and letting the soup do what it does best.

Herald contributor Nikki Birrell has worked in food and travel publishing for nearly 20 years.