Food content table

for SOUPS

(sugarS, total carbS,
fiber, net carbS,
fatS, proteinS, water
--- in GRAMs and PERCENTs)
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! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.

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SOUPS

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INTRODUCTION :

This page has one table for all soups reported, below.

The table presents the 'macronutrients' in soups --- protein, fats, sugars, fiber, total carbohydrates, net carbohydrates and the like.

The table data, in any row, below, comes from one of three sources.

  1. Actual "Nutrition Facts" labels from food packaging. These labels do not contain water content data, and frequently the data is imprecise.

  2. A gram counter book - "Dr. Atkins' New Carbohydrate Gram Counter" --- which, like essentially all gram-counter books, does not contain data on sugarS-content nor on water-content.

  3. The web site www.nutritiondata.com --- which (in 2006) contained suitably precise data on sugar-content and water-content, as well as the usual "Nutrition Facts" data.

    In fact, it contained data on types of sugars, fats, and proteins in each food.

In the tables, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row.

"Reference 2" (or "ref. 2" or "<2>") below refers to the book "Dr. Atkins' New Carbohydrate Gram Counter".

The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases.

Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture).

(The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.)

NOTE on UNIQUENESS of these TABLES :

These tables differ from tables in essentially all "gram counter" books in several ways.

  • Serving sizes are shown in grams --- rather than cups, tablespoons, piece-count, etc.

  • This allows for computation of PERCENT-content ("intensity") of the basic nutrients of food labels --- sugarS, fiber, net-carbs, fats, proteins.

    This, in turn, allows us to better compare foods and food-groups for their relative contribution of these nutrients.

    In other words, by using percentages, we get rid of the variablity due to different serving sizes.

  • Many gram-counter books present only two or three of the five "Nutrition Facts" components --- sugarS, fiber, net-carbs (carbs-minus-fiber-carbs), fats, proteins.

  • These tables show both sugars and net-carbs. This allows you to see how much of the net-carbs is due to sugars.

  • Water (moisture) content is presented.

  • We can use this data to "take the water out the picture" --- that is, we can calculate the percent of sugar/fiber/net-carbs/fats/proteins based on the dry weight of the food.

    This would REALLY "normalize" the data and provide for "apples to apples" comparisons, so to speak, of different foods and food groups.

The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from the www.nutritiondata.com site.

NOTES on food content
of SOUPS:

Since most soups are not "pure" foods like a single vegetable or grain is, and since there are so many different soups manufactured (many similar but at the same time different), a table of soups could contain hundreds of entries.

We just put some representative and/or popular examples here --- and leave it up to the reader to read soup-container labels to get the "nutrient facts" for any particular soup.

It would be a good idea to read the "Ingredients" list on the label and avoid soups that contain unhealthy ingredients, like "trans fats" (often listed as hydrogenated this or that).

It would be a good idea to avoid soups that are extremely salty (although the salt probably helps as a food preservative). And avoid soups with so many ingredients that your eyes glaze over trying to read the list.

Simple is best. And you are, no doubt, best off if you make your own soup, so that you can be assured of the ingredients that are in it.

Some Usage Notes for these tables:

In the tables, "g" denotes grams.

"NA" means the data is not available from the source --- such as from a "Nutrition Facts" label or a gram-counter book.

In many web browsers, when you hold the mouse cursor (pointer) over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever.

This helps when the table heading is not in view.

For more information to augment these tables, see the Additional Data Sources section below the tables.

1.
Product name 		2.
Serving Size 		3.
Sugars (g) 		4.
Fiber (g) 		5.
Total carbs (g) 		6.
Net carbs (g) 		7.
Total fats (g) 		8.
Protein (g) 		9.
% SugarS 		10.
% Fiber 		11.
% Net Carbs 		12.
% Fats 		13.
% Protein 		14.
% Moisture
SOUP, Black Bean with Rice, dry, "fat free" [Health Valley] <1> 33 g
(1/3 cup) 		2 4 22 18 0 5 6% 12% 55% 0% 15% NA
SOUP, Vegetable, chicken-flavored, dry, "low fat" ["Nile Spice" brand] <1> 31 g 3 2 21 19 1.5 4 10% 6% 61% 5% 13% NA
? <2> ? g
(? ) 		NA ? ? ? ? ? NA ?% ?% ?% ?% NA
? <3> ? g
(? ) 		? ? ? ? ? ? ?% ?% ?% ?% ?% ?%

DATA SOURCES --- and
ADDITIONAL DATA SOURCES :

Most of the data for these tables comes from either

  1. the "Nutrition Facts" labels on food packages

  2. "gram counter" books like "Dr. Atkins' New Carbohydrate Gram Counter", or

  3. the web site www.nutritiondata.com .

"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label.

It is often easiest to simply present data from "Nutrition Facts" labels of soups that I have bought.

"<2>" in column 1 indicates the data comes from the Atkins Gram Counter book.

"<3>" in column 1 indicates the data comes from the web site www.nutritiondata.com.

Much of the data from 'nutritiondata.com' comes from U.S. Department of Agriculture studies of 'macronutrients' --- at the USDA FNIC (Food and Nutrition Information Center).

Since the data in reference <3> (or the USDA web pages) is the most complete and the most precise, we like to use that data.

But to corroborate that data (or at least indicate that our sources are "in the ballpark"), we may check against data from "Nutrition Facts" labels and/or data from the Atkins Gram Counter book.

Note, however, that

  1. The Atkins book did NOT break out "sugars" grams from "net carbs" --- apparently because Atkins knows that research has shown that starches and sugars contribute equally to weight-gain, even though sugars are converted to triglycerides and fat somewhat more quickly than starch.

    So there is no "sugars" data in the rows marked with a "<2>".

  2. The Atkins book, like essentially all gram counter books, did NOT provide the serving size in grams --- instead leaving the size in cups or tablespoons or a piece-count.

    In most cases, estimates have to be made of the number of grams in the sample/serving size, in order to calculate percentages.

    Hence, we use "est." in the serving size (column 2) to indicate when an estimate was used to compute the percentages in rows marked with a "<2>".

    And we use an asterisk (*) in front of the percentages, to indicate that an estimated gram-size of the serving was used to compute the percentage.

NOTE that the accuracy of these tables is not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors (theirs or mine).

Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method.

FURTHERMORE, the 'nutritiondata.com' site may eventually become 'monetized' and become a nuisance to navigate --- and may no longer have the 'food content' data that was there in 2006.

Also, it may be a long time (years or never) before I get back to this page to add more (and better) data.

So here are some links to WEB SEARCHES for additional data on 'basic food contents' of SOUPS.

Also, you can go to suitable Wikipedia pages and follow links from there, such as

Bottom of this
food-content of SOUPS page.

To return to a previously visited web page location, click on the Back button of your web browser --- a sufficient number of times. OR, use the History-list option of your web browser.

OR ...

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Or simply scroll up toward the top of this page.

Page history:

Page was created in 2006 Jun.

Page was changed 2021 Jan 07.
(Added css and javascript to try to handle text-size for smartphones, esp. in portrait orientation. Reformatted and revised some text. Added some WEB SEARCH and Wikipedia links.)