Finding the Best Low Sodium Soup Options
Consuming too much sodium can lead to high blood pressure, heart disease, and other health issues. Thats why for many people, especially those with certain medical conditions, limiting sodium intake is important. When youre trying to cut back on salt, turning to canned soups can seem off limits. But there are actually many store-bought soup varieties with 500mg of sodium or less per serving.
How Much Sodium Per Day
Most health experts recommend limiting sodium intake to no more than 2,300 milligrams per day. Ideal limits are even lower for certain groups:
- Adults 51 years or older: 1,500mg sodium daily
- People with high blood pressure: 1,500mg per day
- African Americans: 1,500mg per day
- People with diabetes or chronic kidney disease: 1,500mg per day
With careful label reading and brand comparisons, there are many canned soups that fit within these healthy sodium limits.
Finding Lower Sodium Soup Options
When shopping the soup aisle, be sure to check the Nutrition Facts label for sodium content per serving. The options below all contain 500mg sodium or less per serving:
Low Sodium Broths and Stocks
Broths and stocks are flavorful foundations for healthy homemade soups and stews. Opt for low-sodium varieties:
Swanson Lower Sodium Chicken Broth
490mg sodium per cup
Imagine No-Chicken Broth
490mg per cup
Pacific Foods Organic Free Range Chicken Bone Broth
410mg per cup
Rachels Organic Low Sodium Vegetable Broth
480mg per cup
Kitchen Basics Unsalted Vegetable Stock
25mg per cup
Canned Cream Soups
Believe it or not, some classic cream style soups are reasonably low in sodium:
Pacific Foods Butternut Squash Bisque
330mg per cup
Campbells Healthy Request Cream of Mushroom Soup
480mg per cup
Imagine Free Range Chicken and Wild Rice Soup
460mg per cup
Amys Light in Sodium Lentil Vegetable Soup
380mg per cup
Campbells Well Yes! Tomato & Sweet Basil Soup
330mg per cup
Low Sodium Tomato Soups
From classic to creamy to chunky, tomato soup comes in an array of low-sodium varieties:
Imagine Creamy Tomato Soup
330mg per cup
Campbell's Chunky Grilled Chicken & Sausage Gumbo Soup
480mg per cup
Wolfgang Puck Organic Creamy Tomato Soup
460mg per cup
Pacific Foods Organic Butternut Squash & Tomato Bisque Soup
460mg per cup
Amys Organic Fire Roasted Southwestern Tomato Soup
500mg per cup
Some tomato soup recipes get sodium content down by boosting flavor with veggies, herbs and spices instead of salt.
Bean Soups and Chilies Under 500mg
Healthy beans shine in these low-sodium soup varieties:
Imagine Butternut Squash and White Bean Soup
140mg per cup
Wolfgang Puck Organic Lentil Soup
480mg per cup
Health Valley Organic No Salt Added Navy Bean Soup with Ham
35mg per cup
Amys Organic Light in Sodium Vegetarian No Chicken Noodle Soup
480mg per cup
Campbells Chunky Classic Chicken Noodle Soup
480mg per cup
Lower Sodium Asian-Inspired Soups
Flavorful Asian soups with 500mg sodium or less include:
Campbells Well Yes! Carrot Ginger Bisque
390mg per cup
Imagine Free Range Chicken & Rice Soup
460mg per cup
Amys Organic Rice Noodle Golden Veggie Soup
480mg per cup
Campbells Well Yes! Shiitake Chicken Bone Broth Soup
410mg per cup
Pacific Foods Organic Red Pepper & Coconut Bisque
390mg per cup
Tips for Choosing Low Sodium Soup
With so many options on supermarket shelves, finding lower sodium canned soups just takes a savvy shopper. Here are some useful tips:
Check the Label
Be sure to read nutrition labels closely and compare sodium content per serving between brands. Opt for 500mg or less per cup.
Look for Low-Sodium Label Claims
Packages labeled low sodium, reduced sodium, light in sodium, or no salt added make it easier to identify better options.
Go for Lower Sodium Broth Bases
Broth-based soups tend to be lower in sodium than cream or cheese based options. Vegetable and chicken broths are good choices.
Boost Flavor Without Salt
Ingredients like herbs, spices, garlic, onions, peppers, carrots, mushrooms and whole grains amp up flavor so less sodium is needed.
With a careful review of nutrition labels, there are lots of store-bought soup varieties that fit into a low sodium diet. Focus on broth-based options under 500mg per serving and ingredient lists packed with veggies, beans and lean proteins.
FAQs
What is considered a low sodium soup?
To qualify as low sodium, canned and store-bought soups should contain 500 milligrams of sodium or less per serving. Look for “low sodium” or “reduced sodium” claims on the labels.
Do all canned soups have high sodium?
No. While some canned soups are very high in sodium, there are many varieties with 500mg or less per serving. Carefully checking nutrition labels allows you to find lower sodium options.
What types of soup tend to be lower in sodium?
Broth-based soups made with vegetable, chicken or beef broth are typically lower in sodium than cream or cheese-based options. Soups packed with vegetables, beans, whole grains and lean proteins also use less salt.
Should you salt your soup after opening?
Only if needed for flavor. First taste your heated soup before adding any additional salt. Many canned soups have enough sodium already so extra salt may not be necessary.
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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