Which soup has the least amount of sodium? A Comprehensive Guide to Low-Salt Options

October 7, 2025 •

4 min read

According to the World Health Organization (WHO), the global average sodium intake is more than double the recommended amount. This makes paying close attention to hidden sodium sources, like soup, crucial for health. So, which soup has the least amount of sodium, and how can you make smarter choices for your diet?

Quick Summary

The lowest-sodium soup is a homemade broth crafted with no-salt-added ingredients. Canned soups labeled 'No Salt Added' or 'Low Sodium' also offer excellent choices. Opt for broth-based soups and flavor them with herbs, spices, and natural aromatics instead of relying on high-salt broths or seasonings.

Key Points

Homemade Soups: Making your own soup from scratch using no-salt-added ingredients gives you total control over the sodium content.
Decode Labels: Look for 'No Salt Added' or 'Low Sodium' on canned soups, as 'Reduced Sodium' can still mean a high-salt product.
Flavor with Aromatics: Use garlic, onions, and sautéed vegetables to build a flavor base without relying on salt.
Spice It Up: Boost flavor with herbs and spices like cumin, thyme, and black pepper, rather than salt.
Acidity is Your Friend: Add a splash of lemon juice or vinegar to brighten flavors and create the illusion of saltiness.
Best Canned Brands: Brands like Health Valley offer several excellent 'No Salt Added' options with very low sodium counts.
Avoid Creamy Soups: Broth-based soups are generally lower in saturated fat and calories than creamy bisques or chowders.

The Surprising Sodium in Soup

Soup is often seen as a healthy and comforting meal, but many store-bought varieties can be loaded with excessive sodium. High sodium intake is linked to increased blood pressure, a major risk factor for cardiovascular disease. By learning to identify and choose low-sodium options, you can significantly improve your diet and overall health.

Homemade Soup: The Ultimate Sodium Control

For ultimate control over your sodium intake, making soup from scratch is the best option. The key is to start with a foundation of no-salt-added broth and build flavor using fresh herbs, vegetables, and spices instead of relying on salt.

Excellent Homemade Low-Sodium Soup Ideas:

Butternut Squash Soup: Naturally creamy and sweet, this soup can be seasoned with nutmeg, ginger, and a dash of cinnamon. Blending the roasted squash creates a velvety texture without needing heavy cream or excess salt.
Lentil Vegetable Soup: A hearty and fiber-rich choice, a homemade lentil soup can be flavored with garlic, onion, celery, carrots, and herbs like thyme and oregano. Using no-salt-added lentils and broth keeps the sodium in check while providing plant-based protein.
Vegetable Broth-Based Soups: A simple vegetable soup with plenty of fresh produce like carrots, green beans, and kale can be incredibly flavorful. Use a no-salt-added vegetable broth as the base and season with black pepper, garlic powder, and onion powder instead of salt.

Decoding Canned Soup Labels

If you prefer the convenience of canned soup, understanding product labels is essential. The terminology can be misleading, so always check the nutrition facts panel and ingredient list.

'No Salt Added': This is the best choice for minimal sodium. These products contain only naturally occurring sodium from the ingredients, with no extra salt added during processing.
'Low Sodium': Products with this label must contain 140 mg of sodium or less per serving. This is a very good choice for those watching their intake.
'Lite in Sodium' or 'Light in Sodium': This indicates at least 50% less sodium than the original version. While better than the original, the sodium content might still be higher than a true 'low sodium' option, so always compare.
'Reduced Sodium': This means at least 25% less sodium than the original version. This can still result in a soup with a relatively high sodium level, depending on the original product.

Top Low-Sodium Canned Soups: A Comparison

To help you make an informed decision, here is a comparison of some of the lowest-sodium canned soup brands and varieties mentioned in recent studies and articles.


Brand	Soup Variety	Sodium per Serving (mg)	Label	Notes
Health Valley	Organic Tomato Soup	25	No Salt Added	Extremely low sodium, excellent choice.
Health Valley	Organic Minestrone	45	No Salt Added	Another very low sodium option.
Health Valley	Organic Vegetable Soup	45	No Salt Added	Perfect for a base with extra veggies.
Health Valley	Organic Chicken and Rice	100	Low Sodium	Good low-sodium chicken option.
Health Valley	Organic Chicken Noodle	130	No Salt Added	Great option for a classic flavor.
Imagine	Organic Butternut Squash	200	Light in Sodium	Good if looking for a creamy squash soup.
Pacific Foods	Butternut Squash	240	Light in Sodium	Another solid choice for a creamy soup.

Mastering Flavor Without Salt

If you're accustomed to high-sodium foods, switching to low-sodium alternatives might feel like a sacrifice in flavor. However, a little culinary creativity goes a long way. Here are some techniques to boost flavor naturally:

Use Fresh Herbs: Cilantro, parsley, thyme, rosemary, and dill add bright, fresh flavors. Add them at the end of cooking to preserve their vibrancy.
Experiment with Spices: Cumin, coriander, smoked paprika, garlic powder, and onion powder can create a complex, deep flavor profile. Use them generously.
Add Acidity: A splash of lemon juice, vinegar, or a can of no-salt-added crushed tomatoes can brighten up the flavors. The acid can trick the palate into perceiving more saltiness.
Utilize Aromatics: Sautéing onions, garlic, and celery is a classic starting point for a flavor-packed soup base. The browning of these ingredients creates a savory depth.
Introduce Umami: Nutritional yeast can provide a cheesy, savory taste. Adding a few mushrooms or a splash of low-sodium soy sauce (if your diet allows) can also enhance the umami.

Conclusion

So, which soup has the least amount of sodium? The simple answer is a homemade soup using unsalted ingredients, with a base of no-salt-added broth. For store-bought options, the brands offering 'No Salt Added' varieties, such as Health Valley, consistently provide the lowest sodium content. By prioritizing homemade cooking or carefully reading labels and enhancing flavors with herbs and spices, you can enjoy a delicious and heart-healthy bowl of soup. Prioritizing lower sodium options can lead to better health outcomes, including a reduced risk of hypertension and heart disease.

For more healthy recipes and diet information, you can consult reputable sources like the American Heart Association.

Frequently Asked Questions

Health Valley Organic No Salt Added Tomato Soup often has one of the lowest sodium counts, with as little as 25 mg per serving, containing only the sodium naturally present in tomatoes.

You can make store-bought soup less salty by diluting it with water or unsalted broth. Adding fresh vegetables or unsalted beans can also help lower the overall sodium concentration.

'Reduced Sodium' means the product has 25% less sodium than its original version, but the overall amount can still be high. Always check the nutrition label; 'Low Sodium' or 'No Salt Added' options are generally better.

Make your own no-salt broth by simmering vegetables like onions, carrots, and celery with herbs and spices. Another excellent option is Herb-Ox Sodium-Free Bouillon, which contains 0 mg of sodium.

When shopping, look for brands like Health Valley, Pacific Foods (with 'light in sodium' labels), and Amy's ('light in sodium' versions).

Excess sodium intake can lead to increased blood pressure, which puts a strain on the heart and can raise the risk of heart disease and stroke.

Instead of salt, use fresh herbs, citrus juice (lemon or lime), fresh ground pepper, garlic powder, onion powder, and a variety of spices like cumin or paprika to add depth and flavor.