AMY'S Organic Black Bean Vegetable Soup scores 46/100 (Decent) due to its NOVA 3 classification as a processed food, despite its beneficial fiber content.
This soup has a FoodScore of 46/100, placing it in the Decent category.
It provides 1.7g of fiber per 100g, contributing positively to its nutritional profile.
The NOVA 3 classification indicates it is a processed food, impacting its overall score.
With 130.9mg of sodium per 100g, it is higher in sodium compared to a home-cooked alternative.
This product offers a convenient option for a quick meal or snack.
Scores -1 points above the prepared category average (47/100 across 231 foods).
Fiber
1.7g
6% of Daily Value
Protein
2.19g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
130.9mg
6% of Daily Value
+
What it brings to the table
Fiber (1.7g)+1
−
What holds it back
Processed (NOVA 3)-5
Why it scores 46
AMY'S Organic Black Bean Vegetable Soup receives a FoodScore of 46 out of 100, categorizing it as Decent. This score reflects a balance of positive attributes and the impact of its processing. The soup benefits from a fiber bonus, providing 1.7g of fiber per 100g, which is a valuable nutrient often under-consumed. However, its classification as a NOVA 3 processed food incurs a penalty of 5 points, indicating that it has undergone significant processing and contains ingredients that are not typically found in a home kitchen, such as organic high oleic safflower and/or sunflower oil. While the ingredient list features whole foods like organic black beans, organic onions, and organic carrots, the overall formulation and preparation methods contribute to its processed status. The sodium content at 130.9mg per 100g is moderate but higher than what might be found in a home-cooked version using minimal added salt. There is no added sugar, which is a positive aspect. Compared to a home-cooked black bean vegetable soup, this AMY'S product offers convenience but with a trade-off in its processed nature and slightly higher sodium.
Health benefits
What the nutrients in amy's organic black bean vegetable soup actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This soup is a source of dietary fiber, providing 1.7g per 100g. Fiber is essential for maintaining healthy digestion, promoting regular bowel movements, and contributing to satiety. The organic black beans are a primary contributor to this fiber content. Including fiber-rich foods like this soup can help meet daily fiber recommendations and support overall gut health.
Convenient Source of Plant-Based Protein
AMY'S Organic Black Bean Vegetable Soup offers 2.19g of protein per 100g, primarily from the organic black beans. This makes it a convenient option for individuals seeking plant-based protein sources. Protein is crucial for muscle repair, immune function, and hormone production. While not a high-protein food, it contributes to daily protein intake, especially when combined with other protein-rich foods.
Provides Essential Micronutrients
This soup contains several micronutrients, including 184.91mg of potassium (4% DV) and 0.61mg of iron (3% DV) per 100g. Potassium is important for maintaining fluid balance and blood pressure, while iron is vital for oxygen transport in the blood. While the percentages are modest per 100g, consuming the full can contributes more significantly to these daily values, supporting various bodily functions.
AMY'S Organic Black Bean Vegetable Soup scores 46/100 (Decent) due to its NOVA 3 classification as a processed food, despite its beneficial fiber content.
How to eat it
This soup is typically consumed as a quick and convenient meal or snack. It can be heated on the stovetop or in the microwave. A common portion is one can, which serves as a single-serving meal for many individuals.
To enhance the nutritional value, consider pairing this soup with a side salad rich in leafy greens and a light vinaigrette.
Boost protein content by adding a dollop of plain Greek yogurt or a sprinkle of shredded cheese after heating.
For a more substantial meal, serve the soup alongside a small whole-grain roll or a few whole-grain crackers.
To manage sodium intake, balance this soup with other meals throughout the day that are lower in sodium.
Things to keep in mind
This product contains sea salt, contributing 130.9mg of sodium per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should be mindful of this amount, especially if consuming the entire can. The ingredient list is generally clean, featuring whole organic vegetables and spices, and does not contain common artificial additives like artificial colors, flavors, or preservatives. There are no declared major allergens such as milk, soy, wheat, tree nuts, peanuts, or egg in the ingredient list. The use of organic high oleic safflower and/or sunflower oil is a common practice in processed foods and is generally well-tolerated.
Is AMY'S Organic Black Bean Vegetable Soup a healthy choice?
This soup scores 46/100 (Decent) on FoodScore. It offers fiber and plant-based protein from organic black beans and vegetables. However, its NOVA 3 classification as a processed food and moderate sodium content are factors to consider for overall dietary health. It can be part of a balanced diet when consumed in moderation.
How does AMY'S Organic Black Bean Vegetable Soup compare to other canned soups?
Compared to some other canned soups, such as certain varieties from Campbell's, AMY'S Organic Black Bean Vegetable Soup may have a more favorable ingredient list due to its organic components and lack of added sugar. However, its NOVA 3 classification means it is still a processed food. Always compare specific nutrient labels for sodium and added sugar when choosing canned soups.
What is 'organic high oleic safflower and/or sunflower oil'?
This refers to oils that are high in monounsaturated fats, which are generally considered a healthier type of fat. The 'organic' designation means they are produced without synthetic pesticides or fertilizers. These oils are used in this soup for their flavor, texture, and stability, similar to how they might be used in home cooking.
What is a recommended portion size for this soup?
The declared serving size is one can. For many, this can serve as a single meal or a substantial snack. If you are monitoring calorie or sodium intake, you might consider consuming half a can and pairing it with other low-sodium, whole-food options to create a balanced meal.
Can this soup be customized?
Yes, this soup is versatile for customization. You can enhance its nutritional profile by adding fresh herbs like cilantro or parsley, a squeeze of lime juice for brightness, or a dollop of plain yogurt or avocado for healthy fats and creaminess. Adding extra vegetables can also boost fiber and micronutrient content.