Fill Up On

woman cutting carrots and Campbell's soups

Watching your weight? Soup can help.

At Campbell, we know there’s no “magic bullet” for achieving and maintaining a healthy weight – it takes lots of healthy lifestyle choices. However, eating soup can help you accomplish several health-promoting goals. For instance, it’s an easy way to get more vegetables, it can help add variety to your diet and, research suggests, it may also be a great way to fill up with less calories.

Studies show that adding “low calorie density” foods like soup to your diet helps you feel full on fewer calories. Calorie density is the relationship between calories and the weight of food (or calories per gram). So foods that have more water – like fruits, vegetables and soups – are considered high volume foods that have a low calorie density.

soup bread cookies vegetables

The Calorie Density of Different Foods

Very Low Calorie Dense Foods
0 to 0.6 calories per gram.
Broth-based soups, non-starchy vegetables and fruits, skim milk

Low Calorie Dense Foods 
0.6 to 1.5 calories per gram
Cereal and skim milk, starchy vegetables and fruits, beans, chili, yogurt

Medium Calorie Dense Foods 
1.5 to 4 calories per gram
Bread, meats, cheeses, pizza, French fries, salad dressings, ice cream, cake

High Calorie Dense Foods 
4 to 9 calories per gram
Bacon, butter, oils, nuts, chips, chocolate, candy, cookies

Adapted from The Volumetrics Eating Plan by Barbara Rolls, PhD.

bowl of soup and tape measure

Soup May Help You Eat Less By:

  • Decreasing hunger
  • Increasing fullness
  • Enhancing satisfaction
  • Reducing calorie intake
woman eating soup

At the same calorie levels, foods with low calorie density provide a greater volume of food, which may help you feel full at a meal while consuming fewer calories.

grouping of products

5 Ways Soup Can Help You Manage Your Weight

As an appetizer:
When eating at home, try starting your meal with soup. When you’re finished, clear the dishes and then serve the main meal. It’s likely you’ll have less of an appetite and eat less. 

As the main event:
A hearty soup filled with beans, vegetables, meat or even fish can easily serve as a main for lunch or dinner. Ingredient options are nearly endless for soups, so the possible flavour combinations are vast. Soup can also be the main dish or a supporting player to a sandwich or salad. 

As a snack:
Whether it is the mid-morning or mid-afternoon munchies, before sports or the after school pick-me-up, soup can make a great and satisfying snack between meals. Portable soups like Campbell’s Soup At Hand® make it easy to eat at work, at school and on the go.

As an ingredient:
Broth can add volume and flavour to foods, lowering their calorie density and enhance their flavour. They can also be used in stews, casseroles and stir-fries to add volume or used to thin sauces and gravies. Broth can even serve as an excellent substitute for oil when sautéing meats and vegetables.

As a party manager:
Cocktail parties, potlucks and picnics offer endless amounts of higher-calorie foods. Eating a bowl of soup before going to such events can help reduce calorie intake by satisfying one’s appetite and providing a sense of fullness. 


Other ways to fill up on fewer calories.

Stock up on Light V8® V-Fusion® vegetable and fruit beverage blend which have 25% less calories than our regular V8® V-Fusion varieties. 


basket of vegetables

Water in foods increases volume, reduces calorie density and can promote a feeling of fullness.