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Understanding Sodium Content in Canned Soups

Soup can be a quick, comforting meal, but the sodium content can be sky-high in many canned varieties. The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day. However, a single can of some popular condensed soups contain well over 1,000 mg sodium all by themselves.

For people with certain health conditions like high blood pressure, heart failure, kidney disease and diabetes, restricting sodium is especially important. The good news is that with so many canned soup options available today, you can still enjoy this convenient food while following a low sodium diet.

Paying Attention to Serving Size

One key factor when assessing sodium in canned soup is paying attention to the serving size listed, not just the total sodium amount. Nutrition information is often listed for half a can or 1 cup, but you may eat a whole can which doubles the sodium intake. Comparing sodium mg per entire can rather than per serving allows you to better control your total sodium consumption.

Opting for Lower Sodium Varieties

Many popular soup brands have launched special low sodium lines that still deliver on flavor, including Healthy Choice, Campbells, Amys and Progresso. Rather than buying regular higher sodium condensed or ready-to-serve soups, choose these lower sodium varieties with at least 30% less sodium.

Emphasizing Broths and Stocks

Broths and stocks typically offer nutritional benefits with less sodium than condensed cream soups or chowders. Swanson and Pacific Foods offer organic, low-sodium broth options under 500 mg per can. Boxes of lower sodium chicken, beef and vegetable broth are another choice.

Tips for a Low Sodium Soup Diet

If you are limiting your daily sodium intake, these simple tips can help keep canned soups and home-prepared soups lower in sodium without sacrificing taste:

Compare Nutrition Labels

Get in the habit of reading nutrition labels and comparing sodium content, especially paying attention to the serving size. Seek cans with less than 500 mg per entire can.

Rinse Canned Beans

Rinsing and draining canned beans and veggies like kidney beans, garbanzo beans, mushrooms and tomatoes removes some excess sodium.

Use Low-Sodium Vegetable Stock

When making soups, swap regular vegetable or chicken broth for low-sodium versions. This reduces total sodium without compromising flavor.

Flavor with Herbs and Spices

Kick up the flavor with fresh or dried herbs, garlic, onions, lemon juice, vinegar, pepper and spice blends instead of heavy salt use. Cayenne, paprika and chili powder add a salty punch.

Skip the Salt

Avoid adding extra salt when preparing homemade soups. Taste the soup first before reaching for the salt shaker.

Use Protein-Packed Ingredients

Adding beans, lentils, chicken, tofu or shrimp provides satiating protein and texture for low-sodium soups without needing salt for flavor.

Balance Sodium Intake

When having higher sodium soup one meal, opt for low or no-sodium sides and limit other salty foods that day to balance it out.

Under 500 mg Sodium Canned Soups

Here are some of the best widely available canned soup options under 500 mg sodium for the entire can or carton:

Campbell's Lower Sodium Soups

- Healthy Request Tomato Soup: 410mg

- Healthy Request Chicken Noodle Soup: 480mg

- Healthy Request New England Clam Chowder: 490mg

- Healthy Request Chicken with Rice Soup: 480mg

- Healthy Request Vegetable Beef Soup: 470mg

Amy's Organic Soups

- No Chicken Noodle Soup: 480mg

- Light in Sodium Lentil: 450mg

- Light in Sodium Vegetarian Vegetable: 470mg

- Light in Sodium Minestrone: 350mg

- Light in Sodium Split Pea: 450mg

Progresso Lower Sodium Soups

- Reduced Sodium Chicken Noodle: 480mg

- Reduced Sodium Minestrone: 410mg

- Reduced Sodium Lentil: 450mg

- Reduced Sodium Vegetable Classics: 430mg

- Reduced Sodium New England Clam Chowder: 400mg

Healthy Choice Lower Sodium Soups

- Chicken with Rice: 430mg

- Chicken & Vegetable: 400mg

- Minestrone: 490mg

- Tomato Basil: 490mg

- Chicken Noodle: 480mg

Wolfgang Puck Organic Soups

- Butternut Squash: 460mg

- Creamy Tomato: 410mg

- Lentil: 450mg

- Split Pea with Ham: 500mg

- Chicken Noodle: 400mg

Low Sodium Broths and Stocks

Broths and stocks are flavorful soup bases and cooking staples that pack more nutrients and less sodium than condensed canned soups. You can also find organic, low-sodium varieties:

Swanson Organic Chicken and Beef Broths

- 33% Less Sodium Organic Chicken Broth: 140mg

- 33% Less Sodium Organic Beef Broth: 140mg

Pacific Foods Organic Broths

- Low Sodium Chicken Broth: 140mg

- Low Sodium Vegetable Broth: 140mg

Imagine Organic Broths

- Free Range Chicken Broth: 140mg

- Vegetable Broth: 140mg

Kitchen Basics Unsalted Stocks

- Unsalted Vegetable Stock: 0mg

- Unsalted Chicken Stock: 0mg

Trader Joe's Low-Sodium Chicken Broth

- Fat Free Less Sodium Chicken Broth: 140mg

Homemade Low Sodium Soup Tips

Making soup at home allows you to control the sodium content and customize the flavorings. Here are some useful tips for homemade low sodium soups:

Saute Aromatics

Sauteing onion, carrots, celery, garlic and herbs builds a flavor base with no added salt needed.

Use Fresh Herbs

Stir in chopped parsley, basil, cilantro or dill at the end for a sodium-free flavor

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.