Does Draining Soup Reduce Sodium? Separating Fact from Culinary Fiction

October 28, 2025 •

5 min read

According to the American Heart Association, a study found that rinsing canned beans can cut sodium by as much as 40%. This fact leads many to question: does draining soup reduce sodium in the same way, or does this method apply only to specific canned goods? The answer reveals important nuances for managing your intake.

Quick Summary

Draining broth from canned soup is largely ineffective for sodium reduction, as the salt dissolves into the liquid and flavors the solids. Dilution or starting with lower-sodium ingredients are far better strategies for managing sodium intake.

Key Points

Draining Soup is Ineffective: Draining the broth from canned soup does not significantly reduce sodium because the salt is dissolved throughout the liquid and absorbed by the solids.
Dilution is the Solution: The best way to reduce the saltiness of a soup is by adding more unsalted liquid and fresh ingredients, which dilutes the overall sodium concentration.
Prioritize Low-Sodium Products: For canned soups, always choose versions labeled "low sodium" or "no salt added" to start with a healthier base.
Embrace Salt-Free Seasoning: Use herbs, spices, garlic, onion, and acidic elements like lemon juice to add flavor to your soup without increasing sodium.
The Potato Trick is a Myth: The belief that a potato will magically absorb salt is false; its minor effect is due to absorbing some salty liquid, but dilution is a far superior method.
Your Taste Buds Adapt: Over time, reducing your sodium intake allows your taste buds to become more sensitive to natural flavors, making bland food more flavorful.

The Ineffectiveness of Draining Soup for Sodium Reduction

Unlike canned items like beans or vegetables packed in a removable, high-sodium brine, the broth of a canned soup is its essence. The sodium is not simply clinging to the solids; it has fully dissolved and dispersed throughout the entire liquid. When you drain the broth, you are essentially discarding the very substance that makes the product a "soup." This practice is not only largely ineffective for significant sodium reduction but also carries other drawbacks:

Flavor Loss: The broth carries the main flavor profile of the soup. Draining it removes most of the seasoning, leaving behind bland and water-logged ingredients.
Nutrient Loss: Many of the water-soluble vitamins from the vegetables are leached into the broth during canning. Discarding the liquid means you also discard these valuable nutrients.

Dilution vs. Draining: The Science of Salt

The fundamental principle of reducing the concentration of a dissolved substance, like salt, is dilution. When you add more volume of an unsalted or low-sodium liquid, you decrease the overall saltiness of the dish. This is a more effective and scientific approach than draining, which simply removes the entire salty medium along with other components.

Dilution Method: To correct an overly salty soup, the best approach is to add more liquid that contains little to no sodium, such as water or unsalted stock. This increases the total volume while keeping the amount of sodium the same, thereby reducing the sodium per serving.
The Problem with Draining: If you simply drain off the broth, the remaining solids still hold a significant amount of absorbed sodium. For example, a USDA study on canned vegetables showed that even after draining and rinsing, a measurable amount of sodium remained. This effect is even more pronounced in a cohesive product like soup.

More Effective Strategies for Managing Sodium in Soup

To achieve a healthier, lower-sodium soup, focus on proactive steps rather than post-purchase fixes. The following methods offer significant control over your sodium intake while maximizing flavor:

Choose Low-Sodium and No-Salt-Added Products

Checking the nutrition label is your best defense against high sodium. Look for these specific terms:

Low Sodium: Must contain 140 mg of sodium or less per serving.
Light in Sodium: Contains at least 50% less sodium than the original product.
No Salt Added: Contains no added salt during processing, but check the label as the ingredients may naturally contain some sodium.

Create Your Own Flavorful Base

Homemade stock or broth gives you complete control over the salt content. You can make large batches and freeze them in portions for later use. This method allows you to build a flavorful base using aromatic vegetables and herbs without relying on pre-salted products.

Rinse Canned Ingredients

If you are using add-ins like canned beans or certain vegetables, draining and thoroughly rinsing them can effectively wash away up to 40% of the sodium from the brine. This is a great habit for improving the nutritional profile of many canned ingredients used in soup.

Enhance Flavor with Herbs, Spices, and Acid

Many flavor-boosting ingredients can substitute for salt without adding sodium. This allows your palate to adapt to a lower salt diet over time.

Fresh Herbs: Parsley, basil, thyme, and cilantro add freshness and complexity.
Spices: A pinch of cumin, smoked paprika, or curry powder can add warmth and depth.
Acidic Ingredients: A squeeze of lemon or a splash of vinegar can brighten flavors and cut through saltiness, distracting your taste buds.

Bulk It Up with Fresh Ingredients

Adding more unsalted solids to your soup, such as extra vegetables, cooked whole grains, or lean protein, can increase the volume and decrease the sodium concentration per serving. This method of dilution improves the soup's texture and nutritional density.

Comparison of Sodium Reduction Methods for Soup


Feature	Draining Canned Soup Broth	Diluting and Enhancing Soup
Effectiveness	Ineffective for significant sodium reduction.	Highly effective for reducing sodium per serving.
Flavor Impact	Results in a bland, unseasoned soup base.	Preserves and enhances flavor with fresh ingredients.
Nutrient Loss	Discards water-soluble vitamins from vegetables.	Minimizes nutrient loss by retaining all liquid.
Effort	Quick, but requires adding new flavorings afterward.	Requires adding extra unsalted liquid and ingredients, taking more time.
Applicable For	Canned products where solids can be separated from brine (e.g., beans).	All soup types, whether canned or homemade.

Conclusion: Proactive Choices Are Best

Ultimately, the question "does draining soup reduce sodium" is a well-intentioned query based on a flawed assumption. While effective for some canned items, the practice is a poor strategy for soup due to the integrated nature of salt in the broth. The most impactful way to control sodium is through proactive measures, such as choosing products with low-sodium labels, making your own broth, and using a variety of herbs and spices to build flavor. Embracing these smarter, more informed choices is the true path toward a healthier nutrition diet.

For more information on reducing your sodium intake, consider resources from authoritative health organizations like the American Heart Association.

The “Potato Trick”: Separating Fact from Fiction

The old wives' tale of adding a raw potato to absorb excess salt from soup is a popular myth that needs clarification. While a potato does absorb some of the salty liquid it's cooked in, it does not magically pull only the salt out of the pot. Its effect is more about dilution; the potato itself absorbs some of the surrounding liquid, reducing the overall volume and concentrating the remaining salt less. Scientific tests have shown this method to be largely ineffective for significantly reducing saltiness, especially in large batches of soup. Ultimately, adding more unsalted liquid is a more reliable approach.

The Myth of “Flavorless” Low-Sodium Diets

A common misconception is that a low-sodium diet must be bland or flavorless. This couldn't be further from the truth. By shifting focus from salt to other flavor enhancers, you can create delicious, complex, and satisfying meals. Ingredients like garlic, onion, ginger, fresh citrus, and a wide array of spices offer incredible flavor without the need for excess sodium. As your taste buds adjust to a lower salt level, the natural flavors of food will become more pronounced and enjoyable.

The Health Risks of High Sodium Intake

Consuming too much sodium has a direct link to health issues, particularly high blood pressure (hypertension), which increases the risk of heart disease and stroke. Most of the sodium we consume comes from processed and prepared foods, making it crucial to understand how to manage intake effectively. Learning proper cooking techniques and label-reading are essential steps toward a heart-healthy diet.

Navigating the Grocery Aisle

When shopping for soup, take the time to read the nutrition facts panel carefully. The difference in sodium between a regular and a low-sodium version of the same soup can be dramatic. Making a habit of comparing labels can help you make a better choice without sacrificing convenience.

Final Recommendations for a Healthier Soup

For canned soups, dilute the product with an unsalted liquid (water or homemade stock) and add your own fresh ingredients and seasonings to taste. For the best control over sodium, consider transitioning to making soup from scratch. This allows you to build flavor from the ground up and create a genuinely heart-healthy and delicious meal.

Frequently Asked Questions

Yes, but only for certain ingredients and not the overall soup. While draining and rinsing canned beans can reduce their sodium significantly (by up to 40%), this method is not practical or effective for the complete soup, as the salt is integrated into the broth.

A much better alternative is to dilute the soup with an unsalted liquid, such as water or homemade unsalted broth. You can also bulk up the soup with fresh, unsalted vegetables to increase the volume and reduce the sodium concentration per serving.

The "potato trick" is largely a myth. While a raw potato will absorb some of the salty liquid, it does not selectively absorb only the salt. Adding more unsalted liquid to dilute the soup is a much more reliable method for reducing saltiness.

The American Heart Association recommends no more than 2,300 milligrams of sodium per day, with an ideal limit of no more than 1,500 mg per day for most adults. However, many Americans consume much more, primarily from processed foods.

You can use a variety of salt-free seasonings such as fresh herbs (e.g., parsley, thyme), garlic, onions, spices, and a small amount of acidic ingredients like lemon juice or vinegar. Roasting vegetables before adding them can also deepen their flavor.

Not necessarily. While many traditional canned soups are high in sodium, many brands now offer "low sodium," "reduced sodium," or "no salt added" versions. Always check the nutrition label to be sure.

Yes, with patience, your taste buds will adjust. After consistently eating lower-sodium foods for a couple of weeks, you will likely find that regular high-salt foods taste too salty, and the natural flavors of food become more prominent.