The Importance of Limiting Sodium Intake
Sodium is an essential nutrient that the body needs in small amounts. However, most Americans consume too much sodium, primarily from processed and restaurant foods. The recommended limit for sodium intake is less than 2,300 milligrams per day, equal to about 1 teaspoon of salt. Consuming too much sodium can lead to high blood pressure, heart disease, stroke, and other health issues.
That's why it's important to be mindful of sodium content when choosing foods, especially convenient prepared items like canned soups. The good news is that low sodium soup options are becoming more widely available to meet consumer demand.
Finding Lower Sodium Soup Options
When scanning soup aisle shelves, be sure to check the Nutrition Facts labels for sodium content. The FDA defines low sodium foods as 140 milligrams or less per serving. Very low sodium foods contain 35 milligrams or less per serving. Focus on finding soups and broths that fit into those definitions.
Pay attention to serving sizes too, as sodium content reflects the amount per serving. If you eat multiple servings, you'll be getting extra sodium. Some tips for locating better-for-you canned soups:
Seek Out Low Sodium Varieties
Major soup makers like Campbell's, Progresso, and Amy's Kitchen now produce reduced or low sodium varieties of popular soups. For example, Progresso makes lower sodium Tomato, Chicken Noodle, and New England Clam Chowder soups with 480-700 milligrams per serving.
Look for No Salt Added and Unsalted Options
No salt added or unsalted broths and stocks are good finds. For example, Kitchen Basics makes an Unsalted Vegetable Stock with 0mg sodium per serving. Low sodium vegetable and beef broths are also available from brands like College Inn and Pacific.
Try Organic and Natural Choices
Organic soups from brands like Amy's Kitchen, Pacific Foods, and Imagine Foods are good lower sodium options. For example, Amy's Organic No Chicken Noodle Soup has 380mg of sodium per serving. Natural food stores also carry organic low sodium canned soups and broths.
28 Lower Sodium Canned Soup, Broth, and Stock Options
Here are 28 different canned soups, broths and stocks with 500mg of sodium per serving or less to try. They range from completely sodium free choices to others that are significantly lower in sodium than average.
Stocks and Broths
Having lower sodium stocks and broths on hand is useful for preparing healthy homemade soups, stews, rice dishes, and more. Options to consider with 500mg or less per serving include:
- Kitchen Basics Unsalted Vegetable Stock
- Pacific Low Sodium Vegetable Broth
- College Inn Low Sodium Chicken Broth
- College Inn Low Sodium Beef Broth
- Imagine No Chicken Broth
- Pacific Low Sodium Chicken Bone Broth
Creamy and Bisque Soups
Cream soups can pack a big sodium punch but these options keep it under control:
- Amy's Light in Sodium Lentil Vegetable Soup
- Health Valley Fat Free Minestrone Soup
- Wolfgang Puck Butternut Squash Bisque
- Amy's Organic Split Pea Soup
- Trader Joe's Low Sodium Butternut Bisque
Noodle and Grain Soups
Fill up on fiber and texture with these lower sodium noodle soup options:
- Amy's Organic Light in Sodium Lentil Soup
- Muir Glen Organic Minestrone Soup
- Amys Light in Sodium Rice Noodle Veggie Soup
- Imagine Free Range Chicken Noodle Soup
- Wolfgang Puck Organic Tortilla Soup
Bean Soups
Beans pack protein, fiber, and nutrients into these tasty low sodium soup choices:
- Amy's Organic Split Pea Soup
- Sprout Organic Chickpea Miso Soup
- Wolfgang Puck Organic Lentil Soup
- Trader Joe's Low Sodium Tuscan Bean Soup
- Imagine No Chicken Bean Soup
Vegetable Soups
Get your veggies in a convenient (and delicious) way with these low sodium vegetable soup options:
- Muir Glen Organic Tomato Soup
- Imagine Creamy Tomato Basil Soup
- Wolfgang Puck Organic Butternut Squash Soup
- Amy's Light in Sodium Lentil Vegetable Soup
- Pacific Organic Creamy Asparagus Soup
Tips for Reducing Sodium in Any Canned Soup
Finding lower sodium canned soups is getting easier. But when your favorite soup still packs too big a sodium punch, there are some tricks to reducing sodium content:
Dilute Higher Sodium Soups
If diluting with water or low sodium broth, add a little less liquid than the amount of soup. Then adjust to preferred thickness and saltiness level. This prevents over-dilution.
Boost Flavor with Herbs and Spices
Add fresh or dried herbs like basil, oregano, thyme and spice blends like Mrs. Dash to help compensate for less sodium without sacrificing flavor.
Increase Nutrients with Veggie Add-Ins
Chopped veggies like carrots, celery, bell peppers, spinach and potatoes can make soups thicker, healthier, and more satisfying.
Finish with a Splash of Acid
A squirt of lemon or lime juice right before eating helps brighten flavors in lower sodium soups.
Enjoying Delicious Low Sodium Soups
Trying new canned soup options makes it easier than ever to limit sodium intake while still enjoying the convenience of soup and broth products. Just be sure to compare labels and get creative diluting or enhancing higher sodium favorites.
With so many delicious and nutritious low sodium canned soups on shelves from leading brands, you're sure to find new favorites your taste buds and health goals will love.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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