Vegetable soups
Rao's Lentil Soup
16 oz
Score
- Ultra-processed
- Contains added sugars
- Seed-oil free
Why it scores 52
Rao's Lentil Soup scores 52 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- minus 3 points 3 kinds of ultra-processing markers: Industrial additive classes found: flavor enhancer, flavoring and modified starch. Emerging
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better soups
-
Golden Lentil Indian Dal Amy's Soups · 14.5 oz Not ultra-processed · No added sugars Score 94 out of 100 , 42 points higher -
Lentil Soup Amy's Organic Soups · 14.5 oz Not ultra-processed · No added sugars Score 100 out of 100 , 48 points higher -
Organic Soup Lentil & Vegetable Sprague Cannery · 15 oz/425 g Not ultra-processed · No added sugars Score 100 out of 100 , 48 points higher -
Lentil Soup Amy's · 14.5 oz (411 g) Not ultra-processed · No added sugars Score 99 out of 100 , 47 points higher -
Harissa Lentil soup Pacific Foods Not ultra-processed · No added sugars Score 92 out of 100 , 40 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Lentil Soup
Ingredients
- Sugar minus 20 points
- Modified starch minus 2.5 points
- Yeast extract minus 2.5 points
- Natural flavors minus 1.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 3 kinds of ultra-processing markers minus 3 points
Nutrition per 100 g
- Salt 0.4 g / 100 g minus 1 points
100 − 48.5 = 51.5 → 52
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 56 kcal |
|---|---|
| Fat | 0.8 g |
| Saturated fat | 0.2 g |
| Trans fat | 0 g |
| Carbohydrates | 8.1 g |
| Sugars | 1.6 g |
| Added sugars | 0 g |
| Fiber | 0.4 g |
| Protein | 2.4 g |
| Salt | 0.4 g |
Serving: 248g
Ingredients
- Chicken Broth
- Lentils
- Carrots
- Diced Tomatoes
- Red Pepper
- Spinach
- Onions
- Celery
- Olive Oil
- Balsamic Vinegar
- Carrot Powder
- Salt
- Modified Food Starch
- Yeast Extract
- Sugar (high concern)
- Chicken Fat
- Natural Flavor
- Garlic
- Spices
- Onion Powder
- Turmeric
Label text, as published
Chicken Broth, Lentils, Carrots, Diced Tomatoes, Red Pepper, Spinach, Onions, Celery, Olive Oil, Balsamic Vinegar, Carrot Powder, Salt, Modified Food Starch, Yeast Extract, Sugar, Chicken Fat, Natural Flavor, Garlic, Spices, Onion Powder, Turmeric.
Allergens and diets
Contains: Milk, Celery
- Not vegan
- Not vegetarian
- Palm-oil-free
Always check the package: recipes change.
More vegetable soups on GoodSwap
-
Organic Roasted Red Pepper & Tomato Soup Pacific Foods · 946 mL Contains added sugarsCertified organicSeed-oil free Score 71 out of 100 Good -
Organic Butternut Squash Soup Pacific Foods · 32 fl oz Ultra-processedContains added sugarsContains seed oilsCertified organic Score 67 out of 100 Good -
Organic Tomato & Roasted Red Pepper Soup Trader Joe's · 32 fl oz Certified organicSeed-oil free Score 91 out of 100 Excellent - Organic Light In Sodium Creamy Butternut Squash Soup Imagine · 32 fl oz Contains added sugarsContains seed oilsCertified organicNo additives Score 55 out of 100 Okay
-
Creamy tomato soup with basil Progresso · 19 oz Ultra-processedContains added sugarsContains emulsifiers studied for gut effectsContains seed oils Score 45 out of 100 Okay -
Chunky Vegetable Soup Amy's · 14.3 oz Certified organicNo additives Score 99 out of 100 Excellent
More from Rao's
Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org