What is Considered Low Sodium for Soup? A Guide to Healthier Choices

October 18, 2025 •

4 min read

According to the FDA, a food product can be labeled "low sodium" if it contains 140 milligrams of sodium or less per serving. This standard is a critical starting point for anyone monitoring their sodium intake, especially when choosing or preparing low sodium for soup.

Quick Summary

The FDA defines 'low sodium' food as having 140 mg of sodium or less per serving. This article explores FDA labeling, different sodium claims (reduced, light), and provides practical tips for making or selecting healthier, lower-sodium soups, including using flavorful herbs and making your own broth.

Key Points

FDA Standard: For a food to be labeled 'low sodium,' it must contain 140 mg of sodium or less per serving.
Decode Labels: Be cautious of terms like 'reduced sodium' or 'less sodium,' as they can still contain high levels of sodium.
Homemade is Best: Preparing your own soup allows for full control over sodium content, often resulting in a more flavorful and nutrient-dense meal.
Boost Flavor Naturally: Utilize herbs (fresh and dried), spices, and acidic ingredients like lemon or vinegar to add flavor without salt.
Watch for Hidden Sodium: Hidden sources of sodium can be found in packaged broths, seasonings, and canned ingredients. Rinsing canned items helps reduce sodium.
Beware of Substitutes: Some low-sodium products use potassium chloride as a salt replacement, which can be problematic for those with kidney conditions. Always read the full ingredient list.

Understanding the FDA's Low Sodium Standard

When navigating the grocery store aisles for healthier food options, knowing what food labels mean is paramount. The official guideline from the Food and Drug Administration (FDA) is straightforward: for a product to be labeled as 'low sodium,' it must contain 140 milligrams (mg) or less of sodium per serving. This is the key metric to look for when evaluating canned or pre-packaged soups.

However, it is vital to be aware of other terms that can appear on product packaging. Labels like "reduced sodium" or "less sodium" simply mean the product has at least 25% less sodium than its original formulation. For a soup that started with 1,000 mg of sodium, a "reduced sodium" version could still contain 750 mg—far above the low sodium threshold. The terms "lightly salted" or "light in sodium" are more promising, indicating at least 50% less sodium, but still require a label check. For the most control, look for products that are explicitly labeled "no salt added," though these are not guaranteed to be sodium-free and must still be checked.

Why Limiting Sodium in Soup Matters

Excessive sodium intake is a significant public health concern. The American Heart Association recommends limiting sodium intake to 2,300 mg per day, with an ideal limit closer to 1,500 mg for most adults, especially those with high blood pressure. Many commercial soups can contain a substantial portion of this daily allowance in a single serving. A single bowl of a high-sodium soup can contribute to increased blood pressure, a major risk factor for heart disease and stroke. Therefore, making informed choices about the sodium content of your soup is a simple but effective step toward better heart health.

Making Your Own Low Sodium Soup

One of the best ways to control sodium intake is by preparing your own food. Homemade soup offers complete control over every ingredient, from the broth to the seasonings. This allows you to create flavorful, satisfying soups that meet your dietary needs without compromise. Here are some key strategies:

Start with a Salt-Free Base: Commercial broths and stocks are notoriously high in sodium. Opt for a "no salt added" chicken or vegetable broth, or even better, make your own from scratch. The flavor from simmering vegetables and bones will be richer and more natural than any salt-based stock.
Embrace Herbs and Spices: You can compensate for the lack of salt with a variety of flavor-enhancing herbs and spices. Dried options like basil, oregano, thyme, and rosemary add depth, while spices such as garlic powder, onion powder, cumin, and turmeric provide a warm, savory kick. Fresh herbs, like parsley, dill, and cilantro, offer a bright, fresh finish.
Add Acidity: A squeeze of lemon or a dash of vinegar at the end of cooking can brighten the flavors and trick your palate into perceiving more saltiness.
Rinse Canned Ingredients: If using canned beans, corn, or vegetables, rinsing them thoroughly under running water can reduce their sodium content by up to 40%.

Comparison Table: Store-Bought vs. Homemade Low-Sodium Soup


Feature	Store-Bought Low-Sodium Soup	Homemade Low-Sodium Soup
Sodium Control	Limited; must read and compare labels, often contains some sodium.	Complete control; can be made entirely salt-free.
Flavor Complexity	Flavor is pre-determined and often relies on salt substitutes or other additives.	Rich, customizable flavor from fresh, whole ingredients and a variety of spices.
Nutrient Density	Varies widely; can contain preservatives, but some organic options are available.	High; retains natural nutrients from fresh vegetables and proteins.
Cost	Typically less expensive per serving for a single, quick meal.	Higher initial cost for ingredients, but often cheaper per serving in large batches.
Convenience	High; ready to heat and eat.	Requires preparation time, but large batches can be frozen for later.
Ingredients	Can contain hidden sources of sodium like MSG or other preservatives.	You know exactly what goes into the pot.

A Note on Low Sodium Substitutes

Some manufacturers use potassium chloride as a salt substitute in low-sodium products to mimic the flavor of salt. While this helps reduce sodium, it can significantly increase the potassium content, which may be a concern for individuals with kidney issues. Always read the ingredient list for any item containing the word "potassium" and consult with a healthcare professional if you have concerns.

Conclusion

Understanding what is considered low sodium for soup is crucial for anyone striving to maintain a heart-healthy diet. The FDA standard of 140 mg or less per serving serves as a clear benchmark for evaluating store-bought options. However, labels can be deceptive, so diligent label reading is essential. For maximum control over ingredients and flavor, making your own low-sodium soup is the superior choice. By using salt-free bases and flavoring with fresh herbs, spices, and a touch of acid, you can create a delicious and satisfying soup that is both flavorful and heart-healthy. This approach ensures you are not only reducing sodium but also enjoying a more wholesome and nutrient-rich meal.

Frequently Asked Questions

The official FDA standard defines 'low sodium' food as having 140 milligrams of sodium or less per serving.

'Low sodium' means 140 mg or less per serving, while 'reduced sodium' only means at least 25% less than the original product. A reduced-sodium product might still have high sodium content.

Yes, absolutely. You can enhance flavor using a variety of herbs and spices such as garlic, onion powder, thyme, rosemary, cumin, and basil. Adding a splash of acid, like lemon juice or vinegar, can also brighten the flavors.

Choose a 'no salt added' or 'low sodium' version, or try diluting a regular soup with water or a homemade, salt-free broth. Rinsing any canned ingredients like beans or vegetables can also help.

No, a 'no salt added' label only means no salt was added during processing. The product may still contain naturally occurring sodium, so it's essential to check the nutrition facts.

The best alternative is to make your own broth from vegetables, chicken, or beef scraps. For a quicker option, look for sodium-free bouillon cubes or powder, or use a certified 'no salt added' stock.

Yes, it typically takes a few weeks for your taste buds to adjust to a lower-sodium diet. As you consume less salt, you will begin to appreciate the natural flavors of food more.