Is there too much sodium in soup? How to reduce your intake

November 3, 2025 •

4 min read

According to the CDC, the average American consumes over 3,300 milligrams of sodium daily, far exceeding the federal recommendation of less than 2,300 mg. This is particularly relevant when considering processed convenience foods like soup, which often contain significantly higher sodium levels than one might expect. Understanding the answer to "Is there too much sodium in soup?" is a crucial step toward better nutrition and improved cardiovascular health.

Quick Summary

The sodium content in soup varies widely, with many canned varieties containing dangerously high levels, often exceeding a day's recommended limit in a single serving. This excess sodium can contribute to high blood pressure and other health risks. However, controlling sodium intake is manageable by reading food labels, choosing low-sodium products, and opting for homemade versions.

Key Points

Canned Soups are High in Sodium: Many canned soups contain alarmingly high sodium levels, often exceeding recommended daily limits in a single serving due to their use as a preservative and flavor enhancer.
High Sodium Linked to Health Risks: Excessive sodium intake is a primary cause of high blood pressure, increasing the risk for heart attacks, strokes, and kidney disease.
Read Labels Carefully: Always check the Nutrition Facts label for sodium content and serving size. Pay close attention to terms like "low sodium," "reduced sodium," and "no salt added".
Homemade is the Healthiest Choice: Preparing soup at home gives you complete control over the ingredients, allowing you to use low-sodium broths and fresh ingredients to control sodium intake.
Flavor with Herbs and Spices: Enhance soup flavor naturally with aromatics, herbs, spices, and a touch of acid (like lemon juice) instead of relying on added salt.
Rinse Canned Ingredients: If using canned beans or vegetables, rinsing them under water can significantly reduce their sodium content.

Understanding the Salt in Your Soup

For many, a warm bowl of soup represents comfort and a quick, easy meal. However, the convenience of packaged and restaurant soups often comes with a hidden cost: an exorbitant amount of sodium. Manufacturers use salt not only for flavor but also as a preservative, a practice that leads to high levels of sodium in many store-bought options. A single can of soup can pack in 700 to over 1,800 mg of sodium, which can easily represent a significant portion, or even surpass, the recommended daily intake for many adults.

The Health Implications of High Sodium Intake

Excessive sodium consumption is a serious public health concern, with well-documented links to several chronic diseases. The World Health Organization (WHO) recommends adults consume less than 2,000 mg of sodium daily, while the Dietary Guidelines for Americans sets the limit at 2,300 mg per day. Overconsumption of sodium can lead to:

High Blood Pressure (Hypertension): Sodium causes the body to retain water, which increases blood volume and puts extra strain on blood vessels. This, in turn, elevates blood pressure and is a major risk factor for heart attacks and strokes.
Heart Disease: The constant pressure on blood vessels from high sodium intake can damage arteries over time, increasing the risk of cardiovascular disease.
Kidney Disease: The kidneys are responsible for filtering waste and regulating fluid balance. High sodium levels place extra stress on the kidneys, potentially leading to or worsening kidney disease.
Osteoporosis: Some evidence suggests a link between high salt intake and an increased risk of osteoporosis, a condition that weakens bones.
Stomach Cancer: High salt consumption has also been associated with an increased risk of stomach cancer.

Canned, Restaurant, and Homemade Soup Sodium Comparison

To make informed dietary choices, it is essential to understand the differences in sodium content across various soup types. Here is a comparison to illustrate the range of sodium levels.


Soup Type	Typical Sodium Content (per serving)	Key Takeaways
Canned/Processed	700–1,800 mg	Often the highest in sodium due to added salt for flavor and preservation. A single serving can exceed recommended daily limits.
Restaurant	Often high, but varies	Sodium can be high depending on preparation. Ask for nutritional information or for the chef to reduce salt.
Low-Sodium Canned	100–400 mg (or more)	A better choice, but still requires label reading. The term "low sodium" can have different meanings between brands.
Homemade	Controlled by cook	Provides the most control over sodium levels. Can use low-sodium or no-salt-added broths and rely on natural flavors.
Frozen (Low Sodium)	Varies, can be lower	Some brands offer low-sodium or no-salt-added frozen options that are a good alternative to canned varieties.

How to Take Control of Your Soup's Sodium

Whether you're shopping for groceries or cooking at home, you have several strategies to reduce the sodium in your soup.

Shopping for Store-Bought Soup

Read the Nutrition Facts Label: Don't be fooled by front-of-package claims. Turn the product around and check the serving size and the mg of sodium per serving. Use the % Daily Value (%DV) as a quick guide: 5% DV or less is low, while 20% or more is high.
Look for Sodium Claims: Understand the specific label terms. "Sodium-free" means less than 5 mg per serving, while "very low sodium" is 35 mg or less. "Low sodium" is 140 mg or less, and "reduced sodium" simply means 25% less than the original product.
Rinse Canned Ingredients: Rinsing canned foods like beans or vegetables can wash away some of the sodium-rich liquid they are stored in, reducing sodium by almost 40%.

Making Your Own Low-Sodium Soup

Use Low-Sodium Broth: This is one of the most effective methods. Use no-salt-added or low-sodium chicken, beef, or vegetable stock as your base. You can even make your own from scratch.
Flavor with Herbs and Spices: Instead of relying on salt, build flavor with a variety of herbs and spices. Aromatics like garlic, onions, and celery are excellent, as are fresh or dried herbs such as parsley, thyme, and rosemary.
Incorporate Acid: A splash of acid, like lemon juice or vinegar, can brighten flavors and make food taste less bland, reducing the perceived need for salt.
Roast Your Vegetables: Roasting vegetables before adding them to your soup caramelizes their natural sugars and intensifies their flavor, building complexity without added salt.

Conclusion: Mindful Choices for Healthier Eating

Ultimately, the question of "Is there too much sodium in soup?" has a clear answer: it depends heavily on the source. While many convenience-based options are loaded with salt, mindful shopping and careful food preparation can transform soup into a delicious and highly nutritious meal. By taking control of the ingredients, using low-sodium alternatives, and embracing flavor from herbs and spices, you can enjoy this beloved comfort food without compromising your health. A low-sodium diet not only reduces the risk of high blood pressure and heart disease but also allows your taste buds to appreciate the natural flavors of food, proving that healthy eating doesn't have to be bland.

The Power of Homemade Soup for Health

Homemade soup is a powerful tool in a healthy diet for several reasons:

Nutrient Density: You can load homemade soup with fresh vegetables, lean protein, and fiber-rich ingredients, boosting its nutritional profile significantly.
Ingredient Control: Making soup from scratch gives you complete control over every ingredient, including the type and amount of sodium.
Cost-Effective: Cooking at home is often more budget-friendly than relying on store-bought or restaurant meals.
Hydration: Broth-based soups contribute to your daily fluid intake, which is essential for overall health.
Weight Management: Filling, low-calorie soups can help regulate appetite and support healthy weight management.

Frequently Asked Questions

For most adults, the recommended daily sodium intake is less than 2,300 milligrams (mg), according to the Dietary Guidelines for Americans. For those with specific health concerns, such as high blood pressure, an ideal limit of 1,500 mg is often advised.

Check the Nutrition Facts label on the food packaging. A quick reference is the % Daily Value (%DV). A product with a %DV of 20% or more for sodium is considered high. For more precise comparison, look at the milligrams (mg) of sodium per serving.

Yes. Rinsing canned foods, like beans and some vegetables, under running water can remove some of the sodium from the liquid they are packed in. Some sources suggest this can reduce sodium by nearly 40%.

The term 'low sodium' means the product contains 140 mg of sodium or less per serving. While better than regular versions, it's still important to check the label for exact numbers, as some may still be higher than ideal.

To add flavor without salt, use herbs (fresh or dried), spices (cumin, smoked paprika, black pepper), aromatics (garlic, onion, celery), and a touch of acid, like lemon juice or vinegar.

Yes, sodium is sodium regardless of its source. While table salt is the most common form, many processed foods like soup contain sodium from other sources like monosodium glutamate (MSG) and preservatives.

You can try to mitigate excess saltiness by adding more unsalted liquid, incorporating starchy vegetables like potatoes to absorb some salt, or adding an acidic component like lemon juice or vinegar.