There is arguably nothing more comforting than a bowl of tomato soup. The staple meal of colder days and a must-have pantry item — tomato soup is the favorite of many soup-lovers. Whether you get it from a can or a carton, or it’s chunky, creamy, blended, or plain, a warm bowl of tomato soup with a crunchy grilled cheese on the side is, for many, the perfect comfort food.
Being gluten-free, there are already plenty of foods to worry about that a pre-packaged soup feels like it should be the least of your worries. Unfortunately, though, gluten can hide in a lot of unsuspecting places, including soup.
To clearly distinguish between a regular soup and a gluten-free soup, there are a couple of things to keep in mind while you shop.
The easiest way to distinguish a gluten-free soup is by looking for the Certified Gluten-Free label. To qualify as gluten-free, brands must adhere to Food and Drug Administration (FDA) requirements to label their products as such.
According to the FDA definition, a product must contain less than 20 mg of gluten per kilogram to be labeled gluten-free. Additionally, the product cannot contain wheat, barley, rye, or other grains that contain gluten (1).
These rules apply to all certified gluten-free labels, as well as any product that states it’s gluten-free anywhere on the packaging (2).
Despite the requirements that a brand must meet if they claim their product is gluten-free, manufacturers aren’t required to state whether their product is gluten-free on the label.
The Certified Gluten-free label isn’t the only way to track down great gluten-free options. There are plenty of soups & other packaged items that are naturally gluten-free. As long as they are free of the following gluten-containing ingredients, they’re usually a safe bet:
- Wheat & wheat-based flours or starches
- Malt & malt-based ingredients
- Durum, Farro, Graham flour, Hydrolyzed wheat protein, Matzo, Modified wheat starch, Seitan, Semolina, Spelt, Triticale*
Finding a gluten-free tomato soup shouldn’t be a challenge. Whether you think we eat or drink soup, there’s no disagreeing that our top 9 picks of gluten-free tomato soup options and ways to shop for them will get you well on your way to a “souper” meal.
How to choose gluten-free tomato soup
When searching for your new favorite gluten-free soup, here are a couple things to keep in mind:
- Added sugar. Most pre-packed foods contain added sugars, and canned and packaged soups are not an exception. Take an extra look at the ingredient label to ensure you’re not accidentally eating unexpected sugars, and consume in moderation to not exceed the daily AHA recommended value of 5-9 teaspoons a day (3).
- Sodium content. When it comes to canned and packaged soups, a lot of brands are loaded with salt. Processed soups account for one of several food groups that contribute up to half of the sodium consumed in the U.S. Many soup brands add high amounts of salt because it’s a cheaper way to add flavor than using whole fresh ingredients, despite increased risk of health problems like heart disease and stroke. The 2015–2020 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 mg of sodium per day as a part of a healthy diet (4, 5).
- Vitamins and nutrients. Pre-packaged soups aren’t just easy — they can be a good source of vitamins and nutrients that support healthy body functions. Tomato soup, specifically, tends to be a good source of vitamin C, potassium, and other vitamins and antioxidants. Look for soups that are rich in essential nutrients to make the most out of your mealtime (6, 7).
1. Imagine Foods Organic Creamy Tomato Basil Soup
This organic tomato basil soup is made with tomato paste, celery, carrots, basil, and canola oil. It provides 3g protein, 3g fiber – 13% of DV – and 8g of added sugar per serving. It contains a low amount of sodium – 440mg of sodium which equals 18% of the daily value – and no saturated fat at all. It’s vegan, gluten-free, and dairy-free.
Allergen information: All varieties, except Chunky Style Soups, are gluten-free.
2. Kettle & Fire Soup With Chicken Bone Broth Tomato
This tomato soup is made with organic coconut milk, organic free-range chicken bones, and organic veggies. It offers 7g of collagen-rich proteins and 3g of saturated fat which equals 15% of the daily value per serving. Also, one cup of this soup contains 420mg – 18% of DV – of sodium and 4g of added sugar. It’s free from gluten, soy, or dairy.
Allergen information: If a common allergen is found at our production facility then Kettle & Fire Team does in-depth allergen control process and cleaning.
3. Osteobroth Tomato Basil Bone Broth Soup
This tomato basil soup is packed with 19g collagen-rich protein which supports healthy skin, nails, and joints. It contains 410mg of sodium – 18% of DV – and is free from added sugars. You just need to add hot water and the soup will be ready to enjoy in five minutes.
Allergen information: Gluten Free. Dairy Free.
4. Amy ‘S Organic Soups Light In Sodium Chunky Tomato Bisque
This organic tomato bisque soup is made with tomato puree, diced tomatoes, cream, and onions. It provides 3g of protein, 2.4g of saturated fat, and only 280mg – 12% of DV – of sodium per cup. It’s also a good source of iron and potassium. Additionally, it’s free from gluten, soy, or tree nuts.
Allergen information: Produced in a plant that processes foods containing wheat, milk, soy, tree nuts, and seeds. Amy’s Kitchen does not use any peanuts, fish, shellfish, or eggs.
5. Annies Homegrown Soup Organic Tomato Can
This organic tomato soup is made with tomato puree, corn starch, and extra virgin olive oil. One serving contains 2g of protein, 2g of fiber, 2680mg – 29% of DV – of sodium, and 8g of added sugars. It’s free from artificial flavors, synthetic colors, or preservatives. Additionally, the can liner is not derived from BPA.
Allergen information: Made on shared equipment that also processes egg, milk, soy, and wheat.
6. Pacific Organic Roasted Red Pepper & Tomato Soup
This Pacific’s organic red pepper and tomato soup is packed with roasted red bell peppers, roasted garlic, and tomato paste. It provides 6g of protein, 2g – 10% of DV – of saturated fat, and 4g of added sugars per serving. One cup contains 700mg – 30% of DV – of sodium which is considered high if you trying to limit your sodium intake.
Allergen information: CONTAINS: MILK
7. Rao’s – Tomato Basil Italian Style Slow Simmered Soup
This tomato basil soup is made with tomatoes, carrots, celeries, onions, garlic, and basil. One cup provides 3g of fiber – 11% of DV – and 2g of protein. It doesn’t contain any saturated fat or added sugars.
Allergen information: Not declared.
8. Amys Soups Organic Low Fat Cream Of Tomato
This organic creamy tomato soup is made with tomato puree, cream, and onions. One cup offers 1.5g of saturated fat – 8% of DV -, 3g of fiber – 11% of DV -, and 3g of protein. It’s also a good source of iron and potassium. It provides 20% of the daily value of iron and 15% of the daily value of potassium per cup. Additionally, it’s free from gluten, soy, or nut.
Allergen information: Contains milk
9. Campbell’s Well Yes Tomato Sweet Basil Sipping Soup
This tomato basil soup is perfect if you are in a rush because it’s ready in just two minutes. It’s made with tomato puree, cream, and butternut squashes. One serving provides 3g of protein, 3g of fiber – 11% of DV -, and 2.5g of saturated fat which equals 13% of the daily value. It’s high in sodium so if It contains 650mg of sodium – 28% of DV – per serving which is considered high so if you are on a low sodium diet you may want to limit your intake.
Allergen information: Contains: Milk. May Contain Traces Of Wheat.
Key takeaways for shopping for gluten-free tomato soup
Tomato soup should be comforting, and when you’re gluten-free, something comforting like enjoying a bowl of soup can become a hassle. But when you know what to look for, shopping for gluten-free tomato soup will be a breeze.
Remember, gluten-free products with the gluten-free label are typically trustworthy, but they may not contain information on trace amounts of gluten. Manufacturers also don’t have to list gluten contents if they don’t label their product as gluten-free, so look for soups that clearly state their allergen contents for safety.
Be on the lookout for packaged soup ingredients that contain excess amounts of sugar and sodium to avoid the risk of potential health problems and to keep your daily consumption of nutrients at a healthy level.
No one should struggle to figure out if their soup-of-choice is safe for gluten-free stomachs, and with our 9 best gluten-free tomato soup picks and how to find the best options, you won’t have to miss out on anything.
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