It provides 3.53g of protein per 100g, contributing to satiety.
A significant concern is its 261.18mg of sodium per 100g.
This product is classified as NOVA 4, meaning it is ultra-processed, unlike a home-cooked alternative.
Consider this soup as an occasional convenience food rather than a dietary staple.
Scores -6 points above the prepared category average (46/100 across 1958 foods).
Fiber
0.9g
3% of Daily Value
Protein
3.53g
7% of Daily Value
Added sugar
0.7g
1% of Daily Value
Sodium
261.18mg
11% of Daily Value
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What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Ultra-processed (NOVA 4)-10
Why it scores 40
GARDEIN BE'F & VEGETABLE PLANT-BASED SOUP receives a FoodScore of 40 out of 100, placing it in the Poor category. This score is primarily influenced by its classification as an ultra-processed food (NOVA class 4), which incurs a significant penalty. While it offers 3.53g of protein per 100g, its fiber content is low at 0.9g per 100g. The product contains 261.18mg of sodium per 100g, which is a moderate amount that can add up quickly if consumed frequently. The presence of ingredients like natural flavors, methylcellulose, and xanthan gum are typical of ultra-processed foods. Compared to a home-cooked beef and vegetable soup made with whole ingredients, this GARDEIN product contains more added sugars (0.7g per 100g) and a higher sodium level, while offering fewer micronutrients like potassium, calcium, and iron in meaningful amounts.
Health benefits
What the nutrients in gardein be'f & vegetable plant-based soup, be'f & vegetable actually do for you, grounded in established dietary science.
A Convenient Plant-Based Protein Source
This GARDEIN soup can serve as a convenient plant-based option for individuals seeking to reduce meat consumption or follow a vegetarian/vegan diet. With 3.53g of protein per 100g, it contributes to your daily protein intake, which is essential for muscle maintenance and satiety. The protein comes primarily from vital wheat gluten and soy protein isolate, offering a complete protein profile. This can be particularly useful on busy days when preparing a meal from scratch is not feasible, providing a quick way to include plant protein in your diet.
Source of Dietary Fiber
While not exceptionally high, this soup provides 0.9g of fiber per 100g, contributing to your daily fiber intake. Fiber is important for digestive health and can help regulate blood sugar levels. The vegetables, such as carrots, potatoes, green beans, and peas, are the primary sources of this fiber. Including fiber-rich foods in your diet can also contribute to feelings of fullness, which may aid in weight management. This soup can be a component of a meal that aims to increase overall fiber consumption.
Contains Essential Micronutrients
This soup provides some essential micronutrients, including 111.06mg of potassium (2% DV) and 0.52mg of iron (3% DV) per 100g. Potassium is an important electrolyte that plays a role in maintaining fluid balance and blood pressure, while iron is crucial for oxygen transport in the blood. Although these percentages are modest per serving, they contribute to the overall nutrient density of the product. For individuals looking to increase their intake of these specific minerals, this soup can offer a small contribution.
GARDEIN BE'F & VEGETABLE PLANT-BASED SOUP scores 40/100 (Poor) due to its classification as an ultra-processed food and its moderate sodium content.
How to eat it
GARDEIN BE'F & VEGETABLE PLANT-BASED SOUP is typically consumed as a quick meal or snack. It's designed for convenience, often heated and eaten directly from the can or a bowl. A common portion is one full can, which provides a moderate amount of calories and nutrients.
To enhance the nutritional value, consider adding fresh or frozen vegetables like spinach, kale, or bell peppers to increase fiber and micronutrient content.
Pair this soup with a side salad dressed with vinaigrette or a piece of whole-grain toast to create a more balanced and filling meal.
Be mindful of the sodium content; if consuming the entire can, balance your daily intake by choosing low-sodium options for other meals.
For a heartier meal, stir in a source of healthy fats like a tablespoon of avocado or a sprinkle of unsalted nuts.
Things to keep in mind
Individuals with celiac disease or gluten sensitivity should note that this product contains vital wheat gluten and barley malt extract, making it unsuitable for a gluten-free diet. The presence of soy protein isolate also indicates that this product is not suitable for individuals with a soy allergy. The soup contains natural flavors, which can be derived from various sources and may be a concern for some individuals with specific sensitivities, though they are generally recognized as safe. The sodium content of 261.18mg per 100g means a full can contributes a significant amount to the daily recommended limit, which individuals managing blood pressure should monitor.
Is GARDEIN BE'F & VEGETABLE PLANT-BASED SOUP healthy?
GARDEIN BE'F & VEGETABLE PLANT-BASED SOUP has a FoodScore of 40/100, classified as Poor. While it offers plant-based protein and some fiber, its status as an ultra-processed food and moderate sodium content are factors to consider. It can fit into a balanced diet as an occasional convenience item, but it is not a primary source of comprehensive nutrition.
How does GARDEIN BE'F & VEGETABLE PLANT-BASED SOUP compare to other plant-based soups?
Compared to a homemade plant-based beef and vegetable soup, this GARDEIN product is more processed and generally higher in sodium and added sugars. When compared to other canned plant-based soups like Amy's Organic Soups, the nutritional profile can vary significantly. Always check the nutrition facts panel for sodium, fiber, and protein content to make an informed comparison.
What is methylcellulose, and is it safe?
Methylcellulose is a plant-derived fiber used as a thickener and emulsifier in many processed foods. It is generally recognized as safe by regulatory bodies. In this soup, it contributes to the texture and stability of the product. For most individuals, it does not pose a health concern when consumed as part of a varied diet.
What is a reasonable portion size for this soup?
The declared serving size is one can. For most adults, consuming the entire can would be a reasonable portion for a light meal or snack. However, if you are monitoring sodium intake, you might consider consuming half a can and pairing it with other low-sodium foods to keep your overall intake in check.
Can this soup be frozen after opening?
It is generally not recommended to freeze canned soup directly in the can after opening. If you have leftovers, transfer them to an airtight, freezer-safe container and consume within 2-3 months for best quality. Ensure the soup is completely cooled before freezing to maintain texture and safety.