Knorr Vegetable Soup Mix is a medley blend of carrots, onions, tomatoes, celery root, leeks, potatoes, cabbage, peas, broccoli, and garlic. It’s typically served as soup but can be added to other recipes such as dip to give it more flavor. But is it gluten free?
Knorr Vegetable Soup Mix is not gluten-free as it contains barley gluten. Products that contain wheat, rye, barely, or triticale have gluten in them and are not compatible with a gluten free diet. The best healthier and gluten-free alternatives to Knorr Vegetable Soup Mix include Bob’s Red Mill 13 Bean Soup Mix and Public Goods Corn Chowder Dried Soup Mix.
In this article we will look at the nutritional content of Knorr’s soup mixes and compare them to healthier gluten free alternatives. Let’s dig in!
Contents
Is Knorr Vegetable Soup Mix Healthy?
While it has the word “vegetable” in the name, which leads many consumers to believe it is a healthy choice, we would argue differently. The mix has almost no added health benefits. From fiber to protein, it is lacking important nutrients for it to be considered healthy. It is also loaded with sodium and has a ton of additives in the ingredients.
Is Knorr Vegetable Soup Good For Weight Loss?
While it may be low in calories, we can’t say that it will actually lead to weight loss. With no fiber and lots of sodium, consuming this vegetable soup mix could lead to hunger as it is not entirely filling. Of course, it is possible to consume everything in moderation and still reach your health goals, but don’t expect this to be a product that will necessarily help you achieve those goals.
Is Instant Soup Worse than Fresh Soup?
If you have the choice between packet soup and fresh soup, definitely opt for fresh! There are all kinds of preservatives that are added to instant soup in order for it to have a longer shelf life. While they are certainly great at keeping the product fresh longer, preservatives have been known to cause adverse health effects. Moreover, all the nutrients in a packaged soup are in powdered form (also known as dehydrated) and when these nutrients come in contact with heat, they lose all the essential vitamins.
Packaged soups also tend to be high in sodium. High sodium diets have been known to cause high blood pressure which can lead to adverse health conditions such as cardiac disease, which puts you at risk for heart attacks and strokes. It is best to try and limit your sodium intake to around 2,000-2,500 mg a day. The average American tends to consume about 3,400 mg a day which is well over the healthy recommendation.
If you are creating your own soup with fresh vegetables and ingredients, that is the best way to go! That way you know how much of each ingredient is being used and you can tailor the recipe directly to your health goals.
What Can You Use Soup Mix For Besides Soup?
If you love to cook, chances are soup mixes are a staple in your pantry. Aside from soup, they make wonderful seasoning for different types of dips. It is most often used in spinach dips, which can be served with crackers, breads, or a whole bunch of colorful vegetables. It can also be used as the base for a sauce to serve over top of your favorite pasta dishes. Of course be sure to read the ingredients list on the back of products to make sure they are all gluten free before consuming.
Nutritional Information Of Knorr Soup Mix
Knorr creates several different types of soup mixes. Let’s take a look at several of their flavors and break down the nutritional content to better understand if it’s the best fit for your dietary needs.
Knorr Vegetable Soup Mix
This is their original vegetable flavor. This product is not gluten free as it contains barley in its ingredients list.
In ingredients in this product are:
- Dried vegetables (carrots, onions, tomatoes, celery root, leeks, potatoes, cabbage, peas, broccoli, garlic)
- Potato starch
- Monosodium glutamate
- Salt
- Maltodextrin
- Canola oil
- Yeast extract (contains barley gluten)
- Natural & artificial flavour
- Disodium guanylate
- Disodium inosinate
- Natural colour
- Spice
- Silicon dioxide
- Sulphites
Nutrition Facts (per ¼ package / 10g):
- Calories: 30
- Total Fat: 0g
- Sodium: 670 mg
- Carbohydrates: 6g
- Total Sugars: 1g
- Protein: 0g
Knorr Minestrone Soup Mix
Knorr Minestrone Soup Mix contains 25% less sodium than their original recipe. It has lower fat content as well. Unfortunately it is still not gluten free as it contains wheat and barely in its ingredients.
The ingredients in this product are:
- Dried vegetables (tomatoes, potatoes, pinto beans, onions, cabbage, carrots, peas, green beans, garlic)
- Pasta
- Corn starch
- Corn syrup solids
- Monosodium glutamate
- Beef fat
- Salt
- Wheat flour
- Hydrolyzed soy protein
- Dried parsley
- Ham
- Bacon & smoke flavours
- Yeast extract
- Citric acid
- Colour
- Artificial flavour
- Dextrose
- Sugar
- Hydrogenated soybean/cottonseed oil
- Disodium guanylate
- Disodium inosinate
- Silicon dioxide
- Wheat maltodextrin and sulphites
Nutrition Facts (¼ package / 21 g):
- Calories: 80
- Total Fat: 1.5g
- Sodium: 670 mg
- Carbohydrates: 13g
- Total Sugars: 2g
- Protein: 2g
Knorr Cream Of Mushroom Soup Mix
While Knorr’s Cream Of Mushroom Mix has less fat than their original recipe it still contains wheat and therefore is not gluten free.
The ingredients in this product are:
- Corn starch
- Wheat flour
- Mushroom powder
- Dried vegetables (onions, mushrooms)
- Modified milk ingredients
- Salt
- Hydrogenated soybean/cottonseed oil
- Hydrolyzed soy/corn/wheat protein
- Autolyzed yeast extract
- Canola oil
- Sugar
- Corn syrup solids
- Guar gum
- Potassium phosphate
- Sodium silicoaluminate
- Spice
- Colour
- Disodium guanylate
- Disodium inosinate and sulphites
Nutrition Facts (per ½ package / 18g):
- Calories: 70
- Total Fat: 0g
- Sodium: 620 mg
- Carbohydrates: 13g
- Total Sugars: 1g
- Protein: 2g
Knorr Onion Soup Mix
This may appear like the healthiest choice of all of Knorr’s soup mixes however it still is not gluten-free-friendly and is also just as high in sodium as all the others. High sodium diets have been linked to high blood pressure leading to other adverse health conditions including cardiac disease.
The ingredients in this product are:
- Dried onions
- Corn syrup solids
- Corn starch
- Salt
- Monosodium glutamate
- Beef fat
- Hydrolyzed soy/corn/wheat protein
- Yeast extract
- Colour
- Dextrose
- Sugar
- Spice
- Disodium guanylate
- Disodium inosinate
- Hydrogenated soybean/cottonseed oil and sulphites
Gluten-Free Alternatives to Knorr Vegetable Soup Mix
If you’re looking for gluten-free soup mixes we’ve got you covered. We’ve compiled some of the best soup mixes to choose from in order to hit your dietary goals.
Frontier Soups Homemade In Minutes Soup Mix, Virginia Blue Ridge Broccoli Cheddar
Frontier Soups makes a nutritious soup that’s ingredients include vegetables. There is no added salt or preservatives. It’s easy to prepare and is a great gluten-free option!
The ingredients in this product are:
- Broccoli
- Onion
- Carrot
- Yellow pepper
- Himalayan red rice
- White rice
- Curry
- Spices
Nutrition Facts (¼ cup / 20g):
- Calories: 70
- Total Fat: 0g
- Carbohydrates: 15g
- Total Sugars: 1g
- Protein 2g
Public Goods Corn Chowder Dried Soup Mix
Public Goods makes their corn chowder soup mix from locally-sourced potatoes. It is a healthy, hearty soup recipe that cultivates warmth and comfort on a cold day. There are no artificial flavors, sweeteners, or colors. It makes for a wonderful gluten free choice.
The ingredients in this product are:
- Dehydrated potato cubes
- Potato flakes
- Corn
- Chicken base (Real Salt™, onion, garlic, dried chicken, natural chicken broth, celery, curry, turmeric, herbs, black pepper)
- Onion
- Potato flour
- Carrot
- Celery
- Garlic
- Curry
- Herbs & spices
Nutrition Facts (1 cup / 29g):
- Calories: 100
- Total Fat: 0g
- Sodium: 280 mg
- Carbohydrates: 22g
- Total Sugars: 2g
- Protein: 3g
Bob’s Red Mill 13 Bean Soup Mix
While this soup may appear to be high in carbohydrates it’s because its base is entirely beans, giving it a whopping 18g of fiber! Fiber is great for promoting a healthy gut microbiome which leads to healthy digestion and absorption of nutrients. It is also packed with protein which can help aid in weight loss and overall natural energy production.
The ingredients in this product are:
- Navy beans
- Small red beans
- Pinto beans
- Black-eyed peas
- Baby lima beans
- Yellow split peas
- Green split peas
- Lentils
- Great northern beans
- Black beans
- Large lima beans
- Red lentils
- Red kidney beans
- Garbanzo beans
Nutrition Facts (1/4 cup / 55g):
- Calories: 200
- Total Fat: 1g
- Sodium: 0 mg
- Carbohydrates: 36g
- Total Sugars: 1g
- Protein: 12g
Final Thoughts
As the weather gets colder, you may start craving warm and hearty soups to get you through the winter. While soup is a fantastic way to get nutrients in, it’s important to make sure to read the ingredients list and nutrition facts to make sure they align with your health goals.
Unfortunately, Knorr’s soup mixes are not gluten-free-friendly and would not be good for anyone following a gluten free diet. However, there are plenty of healthy gluten free options on the market that can help you eat a nutrient dense diet. We always recommend eating a well-balanced whole foods nutrient dense diet and pairing it with daily movement to live a long healthy life!
Related Questions
How Long Do Soup Mixes Last?
Properly stored and packaged soup mix can generally stay at best quality for about 18-24 months. If the soup mix develops an off odor, flavor, or appearance, or has developed mold it should be discarded.
Does Knorr Vegetable Soup Mix Have MSG?
According to the Knorr website, Knorr soup mixes do not contain any added MSG.
Is Knorr Vegetable Soup Mix Vegan?
Knorr Vegetable Soup Mix is not certified vegan. There is a disclaimer that the product “may contain milk”. If you are vegan, it is better to opt for a certified vegan option such as Mother Earth Products Dried Vegetable Soup Mix.