What Kind of Soup Is Low in Sodium and How to Make It Flavorful?

October 29, 2025 •

5 min read

According to the American Heart Association, most Americans consume nearly double the recommended daily sodium limit, with a significant portion coming from processed foods like canned soups. A healthy nutrition diet doesn't mean sacrificing flavor, especially when you know what kind of soup is low in sodium and how to enhance its taste naturally.

Quick Summary

A guide to selecting and preparing low-sodium soups. It covers ingredient choices, flavor-boosting techniques, how to read food labels, and highlights specific homemade and canned options to reduce sodium intake.

Key Points

Start with the Right Base: Use unsalted or homemade broths to control sodium from the start.
Rely on Aromatics: Sautéing onions, garlic, and celery creates a robust flavor foundation that reduces the need for salt.
Enhance with Spices and Herbs: Cumin, paprika, thyme, and fresh parsley are excellent salt-free ways to add depth and flavor.
Add Acidity for Brightness: A squeeze of lemon juice or a dash of vinegar can brighten the flavors and balance the soup.
Read Labels Carefully: For canned soups, look for 'no salt added' or 'low sodium' (140mg or less) rather than just 'reduced sodium'.
Increase Fiber and Protein: Incorporating legumes like lentils and beans, particularly in homemade recipes, adds bulk and nutrition.

The Surprising Truth About Sodium in Soup

For many, a warm bowl of soup is the ultimate comfort food. However, commercially prepared soups are notoriously high in sodium, often containing well over half the daily recommended limit in a single serving. By understanding which types of soup are inherently low in sodium and learning simple preparation techniques, you can enjoy this classic dish without compromising your health goals. The key is to control your ingredients, starting with the broth and focusing on whole foods and natural seasonings.

Homemade Soups: Your Best Bet for Low-Sodium Living

The most effective way to ensure your soup is low in sodium is to make it from scratch. This gives you complete control over every ingredient. Base your soups on fresh, whole foods and build layers of flavor with herbs, spices, and aromatics instead of salt.

Vegetable Soups: Soups like minestrone, carrot, or creamy cauliflower are naturally low in sodium when made with unsalted ingredients. A hearty vegetable soup provides fiber and essential nutrients without relying on salt for taste.
Lentil and Bean Soups: Hearty soups featuring lentils, black beans, or split peas are filling and flavorful. Rinsing canned beans thoroughly can reduce their sodium content by up to 40%, but using dried beans cooked from scratch is even better.
Chicken and Turkey Soups: A homemade chicken or turkey soup is a classic comfort food. Use a homemade, unsalted chicken stock as your base to control sodium levels. To boost flavor, add plenty of fresh herbs like thyme, rosemary, and parsley, along with aromatic vegetables.

Flavoring Low-Sodium Soups Without Salt

Leaving out the salt doesn't have to mean leaving out the flavor. The secret lies in using a variety of herbs, spices, and acids to create a complex and satisfying taste profile.

Aromatics: Building a base with sautéed onions, garlic, and celery adds a robust depth of flavor. Roasting vegetables before adding them to the soup can also enhance their natural sweetness and intensify their flavor, reducing the need for salt.
Acids: A splash of acid at the end of cooking can brighten the flavor and trick your palate into perceiving more saltiness. A squeeze of fresh lemon or a dash of apple cider vinegar can make a world of difference.
Herbs and Spices: Don't be shy with your spice rack. Cumin, coriander, paprika, turmeric, and ginger are excellent for adding warmth and complexity. Fresh herbs like basil, dill, and parsley add a fresh, clean finish.
Nutritional Yeast: For a cheesy, nutty flavor in creamy soups, a tablespoon of nutritional yeast is an excellent salt-free substitute.

Navigating the Supermarket: Choosing Low-Sodium Canned Soups

For those times when you need a quick, convenient option, it is possible to find low-sodium canned soups, but it requires careful label reading.

Understand Label Terms: A label stating “low sodium” or “low salt” must contain 140 mg or less of sodium per serving. However, “reduced sodium” or “light in sodium” only means the product contains 25-50% less sodium than the regular version, which could still be very high. Look for labels that say “no salt added” or “unsalted”.
Popular Low-Sodium Brands: Some brands specialize in lower-sodium products. For example, Health Valley offers several “no salt added” varieties, including vegetable and minestrone soups. Amy's Kitchen also has a popular “light in sodium” lentil vegetable soup.
Use as a Base: If you can’t find a low-sodium canned option, you can use a reduced-sodium one as a base and add unsalted ingredients, like extra vegetables, cooked chicken, or pasta, to dilute the overall sodium content.

Comparison Table: High vs. Low Sodium Soup Ingredients


Ingredient Category	High-Sodium Choice	Low-Sodium Alternative	Flavor Boosts	Key Reason
Broth	Regular chicken or beef broth (can exceed 700mg/cup)	Homemade stock, unsalted stock (Swanson unsalted: 45mg/cup)	Aromatics (onions, garlic), fresh herbs, peppercorns, vegetables	Homemade broth lets you control the salt from the very beginning.
Canned Goods	Canned beans, tomatoes with regular salt added	Canned beans (rinsed), no-salt-added beans/tomatoes	Spices (cumin, chili powder), acid (lemon juice, vinegar)	Rinsing canned beans reduces sodium significantly, and no-salt-added options provide control.
Seasoning	Table salt, bouillon cubes (regular)	Salt-free spice blends, MSG-free bouillon, fresh herbs	Cumin, coriander, smoked paprika, garlic/onion powder	Pre-made spice blends often contain hidden sodium; DIY blends avoid this.
Thickeners	Packaged cream of soup mix	Pureed vegetables (cauliflower, potatoes), Greek yogurt, flour/cornstarch	Nutritional yeast, a dollop of low-fat yogurt or sour cream	Pre-made soup mixes are high in sodium, whereas whole food thickeners are naturally salt-free.

Conclusion

Choosing a low-sodium soup is a deliberate and achievable goal for anyone on a nutrition diet focused on better health. While store-bought options can be convenient, it's crucial to read labels and seek out products specifically marked as “low sodium” or “no salt added.” The most rewarding and nutritious path is often making soup from scratch, giving you full control over ingredients and flavor. By swapping out high-sodium components for flavorful alternatives like fresh herbs, bright acids, and homemade broths, you can create a satisfying and deeply flavorful meal that your taste buds and your heart will thank you for. The journey to delicious, low-sodium eating is a matter of mindful ingredient selection and a willingness to explore a world of flavor beyond the salt shaker.

Recipe: Simple Low-Sodium Lentil Vegetable Soup

This is a foundational recipe that is infinitely customizable. Feel free to swap in your favorite vegetables and adjust the herbs to your taste.

Ingredients:
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery ribs, chopped
- 3 cloves garlic, minced
- 1 cup green or brown lentils, rinsed
- 1 (14-ounce) can no-salt-added crushed tomatoes
- 6 cups unsalted vegetable broth
- 1 tsp cumin powder
- 1/2 tsp coriander powder
- 1/2 tsp black pepper
- 1 bay leaf
- Juice of 1 lemon
- Fresh parsley, for garnish
Instructions:
1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté for about 5-7 minutes until softened.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in the rinsed lentils, no-salt-added crushed tomatoes, unsalted vegetable broth, cumin, coriander, and black pepper. Add the bay leaf.
4. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for at least 30 minutes, or until the lentils are tender.
5. Remove the bay leaf. Stir in fresh lemon juice and garnish with fresh parsley before serving.

This recipe was adapted from multiple sources focusing on low-sodium preparation techniques.

Frequently Asked Questions

A product can be labeled 'low sodium' if it contains 140 milligrams (mg) or less of sodium per serving. Look for this specific term on the label, and pay close attention to the serving size.

You can use a reduced-sodium canned soup as a base and dilute it by adding unsalted ingredients like extra vegetables, water, or unsalted broth. To add flavor, use spices, herbs, and a squeeze of fresh lemon juice instead of adding more salt.

Excellent homemade low-sodium options include classic vegetable soup, lentil and spinach soup, creamy carrot or cauliflower soup, and chicken noodle soup made with unsalted stock.

For the lowest sodium content, use unsalted broth or stock, such as Swanson's unsalted chicken broth or Pacific Natural Foods low-sodium broths. Better yet, make your own chicken or vegetable stock from scratch.

Flavor can be added with salt-free spices like cumin, coriander, smoked paprika, garlic powder, and onion powder. Fresh herbs such as thyme, rosemary, parsley, and basil are also very effective.

Yes, adding peeled, raw potatoes to an over-salted soup and simmering for 30 minutes can help absorb some of the excess salt. The potatoes should be removed after cooking.

Yes, you can use aromatics like garlic and onion, a splash of acid from lemon juice or vinegar, and a variety of spices. Roasting vegetables first also adds a deep, rich flavor without needing extra salt.