Is Progresso Traditional Chicken & Sausage Gumbo Soup Keto?

The Ingredient Breakdown

As a food scientist looking at the ingredient label, the composition of this soup tells a clear story. While the protein sources—cooked white chicken meat and andouille sausage crumbles—are perfectly acceptable on a keto diet, the supporting ingredients are where the diet fails.

The most obvious offender is the rice. Rice is a high-starch carbohydrate that is strictly limited on keto. It adds bulk and texture but contributes significant net carbs. Following that, we have a complex system of thickeners. The label lists modified food starch, modified corn starch, and modified food starch again. In the food industry, we use these to create a stable, viscous broth without using expensive fats. For the keto eater, these are pure starches derived from corn or wheat, which digest into sugar.

Perhaps the most concerning for a keto dieter are the hidden sugars. The label explicitly lists sugar and dextrose (a form of sugar). Even more problematic is the presence of corn syrup solids in the sausage and maltodextrin in the broth. Maltodextrin has a glycemic index higher than table sugar (often 85-105 compared to sugar's 65), meaning it causes a rapid insulin spike that is detrimental to ketosis. Finally, the inclusion of wheat protein and soy protein isolate indicates the use of fillers that, while not always high carb, suggest a highly processed product rather than whole foods.

Nutritional Value

Looking at the nutritional profile, the numbers confirm the ingredient analysis. A standard serving of this soup contains roughly 18 to 22 grams of net carbohydrates, depending on the specific can size. On a standard ketogenic diet, the daily limit is usually between 20 and 50 grams of total carbs. Consuming a single can of this soup would utilize nearly your entire daily carb allowance, leaving no room for vegetables, nuts, or sauces throughout the rest of the day.

Furthermore, the sugar content is notable. With added sugar and corn syrup, you are looking at roughly 4 to 6 grams of sugar per serving. While that might seem low compared to a dessert, it is high for a savory meal on keto. Additionally, the calorie density is relatively low for a meal, which often leads to hunger later. On keto, you rely on high fat and moderate protein for satiety. This soup is low in fat (despite the sausage) and high in carbohydrates, the exact opposite of what a keto dieter needs for energy and fullness.