Speaker 1: Do you look for warming, filling comfort food as the
Speaker 1: weather cools down. We are always on the hunt for
Speaker 1: some yummy and filling fresh soups, but really, how did
Speaker 1: they stack up when we take a close look at
Speaker 1: the nutrition labels?
Speaker 2: Hi, I'm Susy Burrow and I'm Liam Wood, and.
Speaker 1: It's two of us stays leading dietitians who specialize in
Speaker 1: evidence face nutrition. We bring you the Nutrition Couch Product Review,
Speaker 1: a weekly chat on new products and old favorites that
Speaker 1: you can find in the supermarket. Now we have covered
Speaker 1: soups before the end, but since it is arctic temperatures
Speaker 1: in Sydney at the moment and it is absolutely soup season.
Speaker 1: And as dietitians, we love soup because nutritionally it's so rich,
Speaker 1: and there's some immune related benefits depending on the type
Speaker 1: you've cooked, and it can be a really cost effective
Speaker 1: meal at the moment, particularly with the cost of fresh
Speaker 1: fruit and veggies through the roof. As a way to
Speaker 1: get a really good dose of your veggies each day
Speaker 1: in a warming and cost effective way. We love soups.
Speaker 1: We love them as an accompaniment to lunch, we love
Speaker 1: them as a light dinner, and there's a growing range,
Speaker 1: which is fantastic. So you know, we've obviously looked at
Speaker 1: canned soups, and there's also the Tetra Fresh kind of packs,
Speaker 1: but the ones we've chosen today are the fresh ones.
Speaker 1: So these are the ones that you find. It's sort
Speaker 1: of at the front of the supermarkets. There's sort of
Speaker 1: a Woolies brand often and a Cohls brand, and then
Speaker 1: there's some different independent ones. And I think it's pretty
Speaker 1: safe to say, on the wholy end, they're pretty good,
Speaker 1: aren't they Like it's a good choice nutritionally across the board,
Speaker 1: So we're certainly not saying when we take a closer
Speaker 1: look at these that any of them aren't great, but
Speaker 1: of course, as is the case, there's some that are
Speaker 1: better than others. So you've chosen the three soups today,
Speaker 1: so feel free to chime in with any of the
Speaker 1: rationale as I take us through them. And I just
Speaker 1: use these all the time with my clients. I don't
Speaker 1: know if Bullies are still doing the four for ten
Speaker 1: dollars each week, but it's so cheap and such a
Speaker 1: great lunch choice. So you can sort of give some
Speaker 1: background to why you chose these ones. But the first
Speaker 1: one we're going to take a look at is the
Speaker 1: Woolies fresh chicken and corn, which is a three hundred
Speaker 1: gram pot, which is just such a great serving size
Speaker 1: in itself, really cost effective. They've been discounted here just
Speaker 1: two dollars fifty per serve. When we take a look
Speaker 1: at the ingredient list, the first ingredients water, which is
Speaker 1: what you would expect with soup. Sweet corn is twenty
Speaker 1: three percent as RSPCA approof chicken at twelve percent. Then
Speaker 1: there's some potato at seven percent, onion cream with a
Speaker 1: little bit of milk, ginger one point five but just
Speaker 1: my eyes aren't great, so feel free to create me
Speaker 1: one point five percent tapio gustache, a bit of fish
Speaker 1: sauce for flavor, a bit of natural chicken stock powder,
Speaker 1: some spring greens. That sounds very nice, even though it's
Speaker 1: a very small amount. Sesame oil, sugar, salt, pepper. Now,
Speaker 1: first of all, we will say that when we see
Speaker 1: things like salt and sugar down the bottom, I wouldn't
Speaker 1: be the least bit concerned because it's in such a tiny,
Speaker 1: tiny amount. If it's not in the first couple of ingredients,
Speaker 1: I wouldn't be overly worried, so they're referring to it
Speaker 1: as one serve, which is fantastic. So it's just shy
Speaker 1: of a thousand killer jewels, or about two hundred and
Speaker 1: ten calories per serve, getting ten grams of protein, which
Speaker 1: is very nice for that container. Very lean. I need
Speaker 1: two point nine grams of fat, so a low fat food,
Speaker 1: low and saturated fat at one point two getting twenty
Speaker 1: four point six grams of carbohydrates. So in bread terms,
Speaker 1: that's about the equivalent of two slices of very good quality,
Speaker 1: dense grain bread a little bit of sugar in it.
Speaker 1: Coming in at four point eight grams per serve, it's
Speaker 1: probably a little bit higher than we would want in
Speaker 1: a soup three point three grams of dietary fiber and
Speaker 1: seven hundred and fifty milligrams of sodium. Now, soup and
Speaker 1: salt is tricky because if you have a soup that
Speaker 1: doesn't have any salt, it will taste like garbage. So ideally,
Speaker 1: as a reference, we try and go less than three
Speaker 1: hundred milligrams per hundred, which is what this is coming
Speaker 1: in out at two hundred and fifty, which is giving
Speaker 1: us seven to fifty for the container. So it's certainly
Speaker 1: not low in sodium, but it's not overly high. And
Speaker 1: if I was rating this soup, I would give this
Speaker 1: soup bit of six or seven out of ten. You know,
Speaker 1: it's pretty good. It's not the most amazing soup out there.
Speaker 1: It's not the first. I haven't tried it. The chicken's okay,
Speaker 1: I don't know, what do you think?
Speaker 2: Yeah, I like it. I chose it. I think it's
Speaker 2: I think it's good. I would go maybe five and
Speaker 2: a half six out of ten. Now, the next one
Speaker 2: I've chosen is very similar, but it's the Coals one.
Speaker 2: So the Coals one is basically similar. We've got the
Speaker 2: same three hundred grand pot. It's the coals chicken and
Speaker 2: corn soup, so it's the same cost. It was down
Speaker 2: down as the coal saying goes to two dollars fifty,
Speaker 2: So both the woolies and the Coals one.
Speaker 1: Were three dollars down down.
Speaker 2: I actually did work at Cols when I was a
Speaker 2: young teenager, so doesn't work, so there were both three dollars. Yeah,
Speaker 2: mom does actually work for colors still, but no affiliation.
Speaker 2: We're definitely not sponsored with coals or anything like that,
Speaker 2: you know, I have transparency the am that is what
Speaker 2: it does work at cool. No, it doesn't work at
Speaker 2: used to. You see many many used to anyway. So
Speaker 2: two dollars fifty are pot so very similar. And when
Speaker 2: we look at the ingredients, we've got water as a
Speaker 2: top ingredient, corn cooked RSPCA, chicken breast, So the corn
Speaker 2: is twenty percent, the chicken breast is eight percent. We've
Speaker 2: got onion, potato, corn start cross, ginger, soy sauce, canola oil,
Speaker 2: spring onion, vegetables, stock seasoning, sesame oil, crush, garlic, salt,
Speaker 2: and white pepper. So I love that neither of these
Speaker 2: had MSG. And the ingredients when you look at them
Speaker 2: are actually very very similar. But when you look at
Speaker 2: the nutrition profile, SUSI, they're quite different. So I prefer
Speaker 2: the coals one because it's lower calorie, higher protein, lower
Speaker 2: saturated fat, and higher fiber basically for the same thing.
Speaker 2: So I might be splitting hairs, but I actually really
Speaker 2: actually prefer the taste a little bit more of the
Speaker 2: coals one as well. So what I've been doing this
Speaker 2: last week is really having a little pot of this
Speaker 2: chicken and corn soup with a big bag of half
Speaker 2: of the Asian salad slow that I really love as well,
Speaker 2: So it's like a crispy Asian noodle salad with some
Speaker 2: chicken and corn soup on the side. So I'm sort
Speaker 2: of doing it, but a summer and winter combined. But
Speaker 2: I'm a big fan of this one. So per serving
Speaker 2: in the Coals One, we've got seven seven six kilo
Speaker 2: jewels or about one hundred and eighty five calories. We've
Speaker 2: got seventeen point four grams of protein, which is a
Speaker 2: whooping amount of protein in a small pot of soup,
Speaker 2: six point six grams of with only one point two
Speaker 2: grams being saturated, ten point eight grams of carbohydrate, so
Speaker 2: quite a low carbohydrate load there, and down from the
Speaker 2: twenty four grams and the Woolies one, so lower carbohydrate
Speaker 2: as well, four point eight grams of sugar, six point
Speaker 2: six grams of natural fibers, so that's actually a really
Speaker 2: good amount of fiber in a small pot of soup.
Speaker 2: And six hundred milligrams of sodium, so slightly less sodium
Speaker 2: as well than the Wooliese brand. So pretty much all
Speaker 2: in all, SUSI, every macronutrient profile of the Coals one
Speaker 2: trumps the wool As one.
Speaker 1: You have found an outstanding product because you know the difference.
Speaker 1: So I was thinking, how can that be the case.
Speaker 1: It's got seventeen grams of protein. So because the Woolies
Speaker 1: one's twelve percent chicken and this is only eight you
Speaker 1: know why, because this is specified chicken breast eight percent.
Speaker 1: So the chicken they're putting in to the Woolies one
Speaker 1: is obviously dodge. Yeah.
Speaker 2: Actually it's actually chunks of chicken in the coals one.
Speaker 2: If you're just hit it, it's really nice because I
Speaker 2: can't stand that, Like I call it fake chicken. You
Speaker 2: know how sometimes to process chick if you buy those, yeah,
Speaker 2: you buy those salad packs or not the salad packs
Speaker 2: like the you know what I'm trying to you know,
Speaker 2: I'm trying to say, the pre made salad. It's cube.
Speaker 1: It's like pressed. It's like a pressed chicken, like a
Speaker 1: process meat.
Speaker 2: It's so processed. I can't Oh, I can't do it.
Speaker 2: I can't do it. So this is actual chicken breast
Speaker 2: versus the Woolworst one uses the processed type chicken.
Speaker 1: Which is why the saturated fat is so much lower
Speaker 1: in this one as well.
Speaker 2: Yeah, and they also add cream into the wol West
Speaker 2: one as well, which is why the saturated fats higher.
Speaker 1: Yes, this is a good find. You've done well finding this.
Speaker 1: This is really good for that reason.
Speaker 2: Thank you. Yeah, I love it. You should try it.
Speaker 2: It's delicious.
Speaker 1: This is an outstanding product. Eight almost eighteen grams of
Speaker 1: product for.
Speaker 2: One hundred and eighty five calories, right.
Speaker 1: Eighteen grams of protein in a soup like that and
Speaker 1: chicken breast for that much fiber outstanding. You've done well
Speaker 1: to find that. Yeah, really good.
Speaker 2: Thank you. So for lunch today I had a pot
Speaker 2: of this chicken and corn soup and a pot of
Speaker 2: the coals vegetable soup as well. That was my lunch.
Speaker 1: That is a really smart find. And that's that's the
Speaker 1: difference people in the label. So look, you know, people listeners,
Speaker 1: it pays to read our nutrition label. Put it that away.
Speaker 2: Fans so like that.
Speaker 1: So they've just put chicken, so basically they're just chucking in.
Speaker 1: I'd say, the thigh, the wing, anything at twelve percent,
Speaker 1: which is why it's much higher and saturated fat and
Speaker 1: low in protein. Half the protein.
Speaker 2: It's good, isn't it For the same price, for the
Speaker 2: same price, the same amount like both three hundred grams.
Speaker 1: Yeah, and then you're here getting chicken breast and almost
Speaker 1: twenty grams of protein, far less filler carbohydrate which is
Speaker 1: what's happening in Willis, and much more dietary fiber. That
Speaker 1: is really good, finely and well done.
Speaker 2: Thank you very much. Now, the third one i've I've picked,
Speaker 2: and I must admit I haven't actually looked too closely
Speaker 2: at this, but it picked my interest because it was
Speaker 2: Sports Dietitian approved. So it's a new Coal's brand. It's
Speaker 2: called Perform, which is you know, pretty smart, called Perform Build.
Speaker 2: And they had some soups, they had a couple of
Speaker 2: pre made meals and they all had this sports Dietitian tick.
Speaker 2: Now I dridge it a little bit of investigating, and
Speaker 2: I don't know who the sports Dietitian is. They didn't
Speaker 2: list the name, but I imagine, you know, any accredit at
Speaker 2: Sports Diitian in Australia is wonderful. So this one is
Speaker 2: the Coals Perform chicken kale and quinoa soup. So it's
Speaker 2: five dollars, so it's more expensive, but it's four hundred grams,
Speaker 2: so we are getting more soup. It's a bigger pot
Speaker 2: of soup. Put it that way, and we look at
Speaker 2: the ingredient list. Water is our top ingredient. We've got
Speaker 2: cooked Australian RSPCA approved chicken breasts, so again we're using
Speaker 2: the chicken breast at sixteen percent, so it is more
Speaker 2: it's double the amount of chicken than the little pot
Speaker 2: of chicken and corn soup contained. The next ingredient is
Speaker 2: blody beans at eight percent. Then we've got some tomato
Speaker 2: a citidi regulators, rizzoni pasta, some kale, some onion, carrot celery,
Speaker 2: tomato paste, kinoar at two percent, some red capsicum, some
Speaker 2: canola oil, some zucchini, some vegetable stock, seasoning, natural flavoring,
Speaker 2: no MSG, with some salt, crushed garlic, cornstarch and black
Speaker 2: pepper around us out. So a very what I would
Speaker 2: call clean nutrition label. There, sousi and some of our
Speaker 2: favorite ingredients like things like kale and onion and garlic
Speaker 2: and blotti beans we love. And we come over to
Speaker 2: the nutrition panel. We've got one and thirty jewels or
Speaker 2: two hundred and seventy calories, so still a really light
Speaker 2: kind of lunch option if you're using this for lunch.
Speaker 2: I personally would use this plus something else. It's not
Speaker 2: enough for a breastfeeding, very tall mum like myself, but
Speaker 2: two hundred and seventy calories is really good. It's a
Speaker 2: very light meal for those who wanted. Twenty seven point
Speaker 2: two grams of protein, a whopping amount of protein, six
Speaker 2: point eight grams of fat, which is fine. Only one
Speaker 2: point two grams of that is saturated, so that's very good,
Speaker 2: and point zero four grams of that as trans fat.
Speaker 2: Twenty point eight grams of carbohydrate, so really nice even
Speaker 2: dose of carbohydrate considering it's got beans and it had
Speaker 2: the Rhizoni pasture in there as well. Five point two
Speaker 2: grams of sugar, which is just naturally occurring through the
Speaker 2: things like the tomato and the carrots and stuff, eight
Speaker 2: grams of natural dietary fiber, which I think is outstanding
Speaker 2: in a soup, and six hundred and eighty grams of sodium.
Speaker 2: So I think this is again a really great option.
Speaker 2: So the price point, it's five dollars. It was on sale. No,
Speaker 2: actually sorry, it was two for nine dollars, was the sale.
Speaker 2: So they're five dollars separately, so it's double of the
Speaker 2: chicken and corn one. But it's actually got some really
Speaker 2: good quality ingredients in there. And if you're using this
Speaker 2: as a post workout meal, if your goal is to
Speaker 2: build some muscle mass, twenty seven grams of protein, it's
Speaker 2: a huge whack it in a little pot of soup
Speaker 2: and it looks really quite filling and hearty. Actually bought
Speaker 2: one and David ate it. I'll tell you. Oh, I
Speaker 2: don't know if I should say this might turn some
Speaker 2: of our listeners off, but I said, what did you
Speaker 2: think about it? He said it looked like dog food,
Speaker 2: and I said, what do you mean? He turned out.
Speaker 2: I always tell him to never hit plastic up. So
Speaker 2: he turned out the soup into a bowl and it
Speaker 2: was like you know when you do that with like
Speaker 2: a can of tin spaghetti, and it holds the shape
Speaker 2: and it holds the mole. He goes, it looked like
Speaker 2: bloody dog food, but he goes, it tasted pretty good.
Speaker 2: So their presentation perhaps.
Speaker 1: Wasn't there editing here or very raw.
Speaker 2: The presentation perhaps wasn't quite on point, but the taste,
Speaker 2: he said, was very good. And I didn't see him
Speaker 2: snacking afterwards, so I think it was actually, you know,
Speaker 2: quite feeling it was nowhere near his caler requirements. He
Speaker 2: would have needed a second lunch, but as sort of
Speaker 2: a mini meal or a bit of a fill of
Speaker 2: to proper lunch, it kept him going. He said it
Speaker 2: was quite tasty. So I really like this one from
Speaker 2: the nutritional perspective, but also the ingredient perspective as well.
Speaker 1: I like it a lot as well, and I probably
Speaker 1: would use it very quickly in my meal plans for
Speaker 1: clients who I'm trying to get having a few light
Speaker 1: meals each week, so to buffer them on the weekend,
Speaker 1: so if they can start the week on some light,
Speaker 1: quick and easy dinners at home, but they'n always in
Speaker 1: need of options, and I think that's an outstanding option.
Speaker 2: Yeah, for five dollars for dinner.
Speaker 1: Exactly cost effective, great on the goal at work. I
Speaker 1: think that's fantastic and I'll pay a lot more attention
Speaker 1: to that range in coals now. I had seen a
Speaker 1: couple of the meals come up, and I think i'd
Speaker 1: actually bought one for Chris the other night. I haven't
Speaker 1: asked him how it was, So you know, this is
Speaker 1: really positive for supermarkets to be doing more of these,
Speaker 1: particularly as we've said at times where food budgets are tight.
Speaker 1: Fresh food is incredibly expensive and people are looking for healthy,
Speaker 1: convenient options, so well done coals, they're outstanding and you
Speaker 1: can just see the quality on those labels. So the
Speaker 1: more of those we have because traditionally, and let's be honest,
Speaker 1: a lot of the meals and even soups that we're
Speaker 1: in that convenient section, we're really heavy car based foods
Speaker 1: and still are to a certain extent. You know, there's
Speaker 1: a lot of rice, there's a lot of pasta, there's
Speaker 1: a lot of filler vegetables in the soup. So to
Speaker 1: see a few of these standouts which are much much
Speaker 1: higher in protein and really good vegetable profiles.
Speaker 2: The dietary fiber and fiber I'm really happy with the
Speaker 2: dietary fib and not adding extra things like theirs sugars
Speaker 2: in cream as well. So actually some good options without
Speaker 2: all the additives, and.
Speaker 1: That's what supermarkets should be doing. You know, they've got
Speaker 1: this duopoly where they run the nutrition of the country
Speaker 1: and they're in a really powerful position to give Australians better,
Speaker 1: quick and easy options that are also quality because people,
Speaker 1: you know, I'm thinking at my local coals it's downstairs
Speaker 1: from a big gym, and the guys will come in
Speaker 1: post workout and they are looking for high protein, lean options,
Speaker 1: and so they study the labels. They know what they're
Speaker 1: buying and they don't want crappy foods. So it's really
Speaker 1: really good to see this as an initiative, and we've
Speaker 1: got to support it. You know, if we want supermarkets
Speaker 1: to make these healthier choices, we have to invest in
Speaker 1: and buy them. So hopefully they do taste good and
Speaker 1: it gives us lots of options. But I guess the
Speaker 1: take home message is generally speaking, any pre made soup
Speaker 1: is going to be pretty good. And then within that category,
Speaker 1: you're looking for ones that have got a higher vegetable
Speaker 1: and or protein content and less additives and less sodium.
Speaker 1: And you know, like we said, if you're paying for chicken,
Speaker 1: you want chicken breast and you want to soup that
Speaker 1: reflects that in the quality. So a quick scan of
Speaker 1: your ingredient list will really tell you a lot about
Speaker 1: what you need to know with the soups. And there's
Speaker 1: a growing range out there, so you won't be putting
Speaker 1: a foot wrong this winter if you add more of
Speaker 1: those into your weekly meal plans all right, Willye andne
Speaker 1: thanks for going and finding those soups. That was a
Speaker 1: really really good find, that chicken and corn one, so
Speaker 1: I wouldn't have picked that up. Well done, thank you,
Speaker 1: But that brings us to the end of our Nutrition
Speaker 1: Couch product review on fresh soups for another week. If
Speaker 1: you see any others you'd like us to have a
Speaker 1: look at, or you want to share with us, we
Speaker 1: love to see your feedback, so feel free to contact
Speaker 1: us on our social media. We scan our Instagram daily
Speaker 1: and we really take on board your feedback and of
Speaker 1: course our week episode drops every Sunday morning and our
Speaker 1: products come in on a Wednesday. We love you feedback,
Speaker 1: we love your questions, and we particularly love your support
Speaker 1: getting our numbers up there. So thank you for listening
Speaker 1: to another episode of the Nutrition Couch podcast and we
Speaker 1: will see you on Sunday morning for our regular weekly drop.
Speaker 1: Thanks for listening.
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