HEALTH VALLEY BLACK BEANS SOUP scores 54/100 (Decent) due to its NOVA 3 classification as a processed food, despite providing beneficial fiber and micronutrients like iron and Vitamin A.
This HEALTH VALLEY soup has a FoodScore of 54/100, placing it in the 'Decent' category.
It provides 3.3g of fiber per 100g, contributing positively to daily intake.
The product is classified as NOVA 3 (processed), indicating it contains processed ingredients.
With 282.92mg of sodium per 100g, it's higher in sodium compared to a home-cooked version.
This soup offers a convenient source of plant-based protein and fiber.
Scores +8 points above the prepared category average (46/100 across 1958 foods).
Fiber
3.3g
12% of Daily Value
Protein
2.92g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
282.92mg
12% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Micronutrients (Iron, Vitamin A, Riboflavin)+6
−
What holds it back
Processed (NOVA 3)-5
Why it scores 54
HEALTH VALLEY BLACK BEANS SOUP achieves a FoodScore of 54 out of 100, landing it in the 'Decent' category. The score reflects a balance of positive nutritional contributions and the impact of its processing. On the positive side, the soup receives a +3 bonus for its fiber content, providing 3.3g per 100g. It also gains +6 for key micronutrients, specifically iron, Vitamin A, and riboflavin, which are present in meaningful amounts. However, a significant penalty of -5 is applied because it is classified as NOVA 3, indicating it is a processed food containing several processed ingredients. While it contains whole ingredients like black beans, tomatoes, and onions, the presence of enriched rice flour, corn starch, and natural flavors contributes to its NOVA 3 classification. The product contains 0g of added sugar, aligning with a healthy dietary pattern. Compared to a home-cooked black bean soup made with whole ingredients, this product's sodium content of 282.92mg per 100g is notably higher, which is a common characteristic of many prepared soups.
Health benefits
What the nutrients in health valley black beans soup actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This HEALTH VALLEY soup is a source of dietary fiber, providing 3.3g per 100g. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and contributing to satiety. The black beans are a primary contributor to this fiber content. Including fiber-rich foods like this soup can help manage appetite and support overall gut health as part of a balanced diet.
Contributes to Iron Intake
The HEALTH VALLEY BLACK BEANS SOUP provides 3mg of iron per 100g, which is 17% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. Plant-based sources of iron, like those found in black beans, can be an important part of a varied diet, particularly for individuals following vegetarian or vegan eating patterns. Pairing this soup with foods rich in Vitamin C can enhance iron absorption.
Provides Vitamin A for Vision and Immunity
This soup is a good source of Vitamin A, contributing 23% of the Daily Value per 100g. Vitamin A is a fat-soluble vitamin critical for maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. The presence of ingredients like carrots and tomatoes likely contributes to the Vitamin A content. Regular intake of Vitamin A-rich foods is important for overall health.
HEALTH VALLEY BLACK BEANS SOUP scores 54/100 (Decent) due to its NOVA 3 classification as a processed food, despite providing beneficial fiber and micronutrients like iron and Vitamin A.
How to eat it
Prepared soups like HEALTH VALLEY BLACK BEANS SOUP are typically consumed as a quick meal or a component of a larger meal. They are often heated and eaten directly from the can or a bowl. A common portion size is one cup, which is the serving size for this product. They are convenient for busy schedules.
To enhance the nutritional profile, add fresh vegetables like spinach or kale during heating.
Pair with a side of whole-grain bread or a small salad to increase fiber and nutrient diversity.
Consider diluting with water or low-sodium broth to reduce the sodium content per serving.
Use as a base for a more substantial meal by adding cooked lean protein such as chicken or tofu.
Things to keep in mind
Individuals monitoring their sodium intake should be aware that HEALTH VALLEY BLACK BEANS SOUP contains 282.92mg of sodium per 100g, which can add up quickly if consuming multiple servings or other high-sodium foods. While the product does not contain common allergens like milk, soy, wheat, or tree nuts, it does list natural flavors as an ingredient. For those with specific sensitivities, the exact components of 'natural flavors' are not always disclosed. The soup is generally well-tolerated, but individuals with sensitivities to ingredients like corn starch or certain spices might experience digestive discomfort.
HEALTH VALLEY BLACK BEANS SOUP scores 54/100, indicating it's a 'Decent' choice. It offers beneficial fiber, iron, and Vitamin A. However, it is a processed food (NOVA 3) and has a moderate sodium level. It can fit into a healthy diet when balanced with less processed foods and mindful of sodium intake.
How does HEALTH VALLEY BLACK BEANS SOUP compare to Amy's Organic Soups?
Compared to many Amy's Organic Soups, HEALTH VALLEY BLACK BEANS SOUP often has a similar NOVA classification as a processed food. Both brands typically offer convenient, plant-based options. Nutritional profiles can vary significantly between specific SKUs, so always check the nutrition facts for sodium, fiber, and added sugar when comparing.
What is 'enriched rice flour' in this soup?
Enriched rice flour is a processed grain ingredient where certain nutrients, such as calcium phosphate, iron, niacinamide, folic acid, Vitamin D3, thiamine mononitrate, and riboflavin, have been added back after processing. It's used here as a thickener and contributes to the soup's texture and some micronutrient content.
What is a reasonable portion size for this soup?
The declared serving size is 1 cup (240g). This provides 161 calories, 7g of protein, and 8g of fiber. This portion can be a suitable light meal or a hearty side. Adjusting portion sizes based on your individual dietary needs and overall meal composition is always recommended.
Can I use this soup as a base for other recipes?
Yes, HEALTH VALLEY BLACK BEANS SOUP can serve as a convenient base for various recipes. You can enhance it by adding extra vegetables, lean proteins like chicken or tofu, or even using it as a component in burritos or tacos. This can help to increase the nutritional density and customize the flavor profile.