What Soup Has Less Sodium In It? A Guide to Healthy Choices

According to the CDC, the average American consumes over 3,400 mg of sodium daily, far exceeding the recommended 2,300 mg. Navigating grocery aisles to find what soup has less sodium in it is a crucial step towards managing your intake and supporting heart health.

Quick Summary

This article explores low-sodium soup alternatives, providing a guide to choosing healthier canned products, explaining nutrition labels, and offering tips for making flavorful homemade soups with significantly less salt.

Key Points

• Homemade is best: For the lowest sodium, make soup from scratch with a no-salt-added broth to control all ingredients.

• Read nutrition labels carefully: Look for the "Low Sodium" label (140mg or less) or "No Salt Added" to find the healthiest options.

• Avoid misleading terms: Phrases like "Reduced Sodium" or "Light in Sodium" may still indicate a high sodium count, so always verify the milligram amount.

• Enhance flavor with naturals: Boost taste using fresh herbs, spices, and aromatics like garlic and onion instead of relying on salt.

• Use umami boosters: Ingredients like mushrooms and tomato paste provide deep, savory flavors naturally, complementing low-sodium recipes.

• Fix salty soup: Add more unsalted liquid, include a peeled potato, or squeeze in some acid like lemon juice to balance an overly salty dish.

The Challenge of Finding Low-Sodium Canned Soups

Most people reach for canned soup for convenience, but these products are notorious for their high sodium content. Manufacturers add significant amounts of salt as a preservative and flavor enhancer, leading to a single can often containing a day's worth of sodium. For individuals trying to manage their blood pressure or heart health, this can be a serious concern. While a standard serving can easily exceed 800mg, savvy shoppers can find much better options by understanding nutrition labels.

Deciphering Soup Can Labels

To find what soup has less sodium in it, learning the language of nutrition labels is key. The FDA has specific definitions for sodium-related claims, and not all terms mean the same thing.

• Low Sodium: The gold standard, meaning the soup contains 140 mg of sodium or less per serving.
• No Salt Added: This label indicates that no sodium was added during processing. The final product will contain only the naturally occurring sodium from the ingredients, often resulting in very low sodium levels.
• Light in Sodium: This means the product has at least 50% less sodium than the original version. While better, it might still contain a moderate amount of sodium, so it's always best to check the actual milligram count.
• Reduced Sodium: This claim simply means the product has at least 25% less sodium than the regular version. If the original soup was extremely high in sodium, the reduced version could still be quite salty.

Low-Sodium Canned Soup Comparison

When time is short, certain brands consistently offer lower-sodium choices. Here is a comparison of some popular options:

Brand	Product	Sodium per serving	Label	Notes
Campbell's	Unsalted Tomato Soup (Condensed)	50 mg	Unsalted	Requires dilution with water.
Health Valley	Vegetable Soup	45 mg	No Salt Added	Naturally low sodium.
Pacific Foods	Butternut Squash Soup (Light in Sodium)	240 mg	Light in Sodium	A good choice for creamy texture.
Amy's	Minestrone (Light in Sodium)	440 mg	Light in Sodium	Contains 50% less sodium than the original.
Progresso	Hearty Minestrone (Reduced Sodium)	480 mg	Reduced Sodium	Check serving size carefully.
Standard Canned Soup (Example)	Chicken Noodle Soup	800+ mg	Standard	Very high in sodium.

Homemade Soup: The Ultimate Low-Sodium Solution

For ultimate control and the lowest possible sodium, homemade soup is the clear winner. Starting with a base of low-sodium or no-salt-added broth is the most critical first step. From there, you can build incredible flavor without relying on salt.

Tips for Creating Flavorful Low-Sodium Soups

• Use Fresh Herbs: Basil, thyme, parsley, and rosemary add brightness and complexity. Add fresh herbs toward the end of cooking to preserve their flavor.
• Embrace Aromatics: Sautéing onion, garlic, and celery creates a savory base that builds a deep umami flavor profile from the start.
• Incorporate Spices: Cumin, smoked paprika, black pepper, and chili flakes can provide warmth and depth without adding salt. Spices are essential for making low-sodium soup exciting.
• Leverage Acid: A squeeze of lemon juice or a splash of vinegar can cut through richness and brighten flavors, mimicking the effect of salt.
• Focus on Umami: Mushrooms, nutritional yeast, and a small amount of tomato paste are excellent ways to create savory depth in low-sodium broths.
• Add Filling Ingredients: Bulk up your soup with protein-packed legumes like lentils or chickpeas, or add whole grains like barley or quinoa. These ingredients boost fiber and fullness, making for a more satisfying meal.

Low-Sodium Soup Recipes

• Creamy Cauliflower Soup: Roast cauliflower and shallots before blending with a no-salt-added vegetable broth for a thick, velvety texture without heavy cream.
• Carrot Ginger Soup: The natural sweetness of carrots combined with the zing of fresh ginger creates a naturally flavorful and vibrant soup.
• Minestrone Soup: A hearty medley of fresh vegetables, beans, and low-sodium broth makes for a filling, flavorful meal rich in fiber.

What to Do If Your Soup is Too Salty

If you find yourself with an over-salted soup, don't panic. Several simple tricks can help rescue your meal.

1. Dilute it: The simplest method is to add more liquid, such as water or unsalted broth, to reduce the overall sodium concentration.
2. Add Starch: Adding a peeled, whole potato and simmering for 15-20 minutes can absorb some excess salt. While it's not a magic bullet, it can help. Cooking with extra unsalted noodles or rice can also help distribute the saltiness.
3. Use Acid or Sweetness: A splash of lemon juice or a pinch of sugar can help balance the flavors and mask the perception of too much salt.
4. Bulk Up with Unsalted Ingredients: Adding more unsalted vegetables, legumes, or a no-salt-added canned tomato product can spread the saltiness over a larger volume of food.

Conclusion

Finding a low-sodium soup is a straightforward process once you know what to look for. For maximum health benefits and flavor control, making your own soup from scratch using no-salt-added broths and natural flavor enhancers is the best approach. When you need a convenient canned option, prioritize products explicitly labeled "Low Sodium" or "No Salt Added," and check the nutrition facts to ensure the sodium count is below 140 mg per serving. By making informed choices, you can enjoy a delicious and comforting bowl of soup without worrying about excessive sodium intake. For more information on heart-healthy eating, visit the American Heart Association website.

How to Choose a Low Sodium Soup

1. Check the label: Always read the nutrition facts panel and look for brands with a "Low Sodium" or "No Salt Added" label, aiming for 140mg of sodium or less per serving.
2. Prioritize homemade: Making soup from scratch gives you complete control over every ingredient, especially sodium.
3. Boost flavor naturally: Use fresh herbs, spices, garlic, onion, and a touch of acid like lemon or vinegar to add taste instead of salt.
4. Be wary of claims: Terms like "reduced sodium" can be misleading; always check the specific milligram count.
5. Dilute and add starch: If your homemade soup is too salty, add extra unsalted broth, water, or starchy vegetables like potatoes to fix it.

Frequently Asked Questions

What does "low sodium" mean on a soup can?

According to the FDA, a product labeled "low sodium" must contain 140 milligrams of sodium or less per serving.

Are broth-based soups better than creamy soups for sodium?

Generally, yes. Broth-based soups tend to have a lower sodium count than cream-based varieties, but it's essential to check the nutritional label for the specific product, as there can be significant variations.

Can rinsing canned beans or vegetables reduce their sodium?

Yes, draining and rinsing canned items like beans, chickpeas, or vegetables can significantly reduce their sodium content, sometimes by as much as half.

What can I add to soup for flavor besides salt?

You can add a variety of ingredients, including fresh herbs (parsley, thyme), spices (cumin, paprika), aromatics (garlic, onion), and a touch of acid like lemon juice or vinegar.

How can I fix soup that I accidentally made too salty?

The most effective method is to dilute the soup with more unsalted liquid. You can also add starchy ingredients like a peeled potato or unsalted rice, or balance the taste with a squeeze of lemon juice or a pinch of sugar.

Why is canned soup so high in sodium?

Sodium is used in canned soups as both a preservative to extend shelf life and as a flavor enhancer. Over time, consumers' taste buds have become accustomed to saltier foods, encouraging manufacturers to keep levels high.

What are some naturally low-sodium soup options?

Soups based on pureed vegetables, like butternut squash or carrot ginger, are often naturally lower in sodium. Hearty lentil or minestrone soups made with unsalted broth are also excellent, filling, and low-sodium choices.