Understanding Sodium in Canned Soups
Sodium is a crucial mineral for bodily functions, but excessive intake is a major contributor to high blood pressure, heart disease, and stroke. Canned soups are a notorious source of high sodium due to its use as both a preservative and a flavor enhancer. Many people are unaware that a single can of traditional soup can contain over a day's worth of recommended sodium, especially since most cans contain two servings. For individuals on heart-healthy diets, navigating the canned soup aisle requires a careful examination of nutrition labels.
The Sodium Levels of Traditional Progresso Soups
When it comes to the standard, or 'Traditional,' line of Progresso soups, the sodium content is generally quite high. For instance, a 1-cup serving of their Traditional Chicken Noodle Soup can contain around 660mg of sodium, which is about 29% of the daily value based on a 2,300mg reference intake. Since most people consume the entire can, which contains two servings, the total sodium intake can easily exceed 1,300mg. This pattern is consistent across many of Progresso's traditional recipes, including their Italian-Style Wedding with Meatballs, which clocks in at 470mg of sodium per serving in its reduced-sodium version, highlighting the standard versions' higher levels.
Comparing Traditional and Reduced Sodium Options
To illustrate the difference in sodium content, let's compare some of Progresso's regular offerings with their specialized 'Reduced Sodium' or 'Light' versions. The brand is transparent about offering alternatives for health-conscious consumers.
| Soup Type | Traditional Sodium (mg/serving) | Reduced Sodium (mg/serving) | % Reduction |
|---|---|---|---|
| Roasted Chicken Noodle | ~690 | 460 | 30% |
| Italian-Style Wedding | ~690 | 470 | 25% |
| Hearty Minestrone | ~690 | 480 | 30% |
| Chicken Corn Chowder | High | 470 | 25% |
As the table shows, opting for a reduced-sodium version can significantly cut down on your salt intake without sacrificing the convenience of canned soup. These alternatives are specifically formulated for those with dietary restrictions or who are simply looking to reduce their sodium consumption.
Reading Labels and Making Healthier Choices
Making an informed decision about your soup requires more than just glancing at the label. Here are some key tips for navigating the canned soup aisle:
- Check the serving size: Be mindful that one can often contains more than one serving. Multiply the listed sodium per serving by the total number of servings you plan to eat.
- Look for 'Reduced Sodium' or 'Low Sodium' labels: 'Reduced sodium' indicates at least 25% less sodium than the regular version, while 'Low Sodium' means 140mg or less per serving, per FDA rules.
- Avoid certain ingredients: Watch out for flavor enhancers like MSG and other sodium-containing additives.
- Consider broth-based over creamy: Broth-based soups often have lower saturated fat and can be easier to find in lower-sodium varieties compared to their cream-based counterparts.
How to Further Reduce Sodium in Canned Soup
If your favorite Progresso soup doesn't come in a reduced-sodium variety, or you want to lower your intake even further, there are strategies you can use:
- Dilute with water or unsalted broth: Adding extra liquid to your soup can help to spread out the sodium content and make it less concentrated.
- Add fresh, unsalted vegetables: Bulking up your soup with fresh or frozen, no-salt-added vegetables can add fiber and nutrients without increasing the sodium.
- Use your own seasonings: Rely on herbs, spices, and a squeeze of lemon juice instead of table salt to add flavor.
- Make your own soup at home: While it takes more time, homemade soup gives you complete control over all ingredients, including the sodium content.
Conclusion
In conclusion, the claim that Progresso soups are high in sodium is generally true for their traditional line of products. The average traditional can contains a substantial amount of sodium, often representing a large percentage of an individual's recommended daily intake. However, Progresso also provides a readily available and clearly marked line of 'Reduced Sodium' soups, offering a healthier alternative for consumers mindful of their salt consumption. The key for a health-conscious consumer is to always read the nutrition label carefully, understand the serving sizes, and, if necessary, employ dilution and fresh ingredients to control sodium levels effectively. By being an informed shopper, it is entirely possible to enjoy Progresso soup while adhering to a low-sodium diet.
For an official list of Progresso's reduced-sodium and light soup options, visit their website.
